A protein diet and a diet rich in protein - that's the difference. When training to build muscle mass, a person needs more proteins, but cannot give up carbohydrates, especially complex carbohydrates. Meals must be high in calories, but easy to digest and not too bulky.

Protein dietis mainly associated with the Dukan diet, in which the amount of carbohydrates is drastically reduced. During trainingbuilding muscle masssuch a diet is unacceptable because it provides too little energy. On the other hand, the increaseddemand for proteinshould be met by properly composing meals and supplementing selected amino acids.

How much protein do you need to build muscle mass?

Many bodybuilding trainers recommend 2-2.5g of protein for every kilogram of body weight per day. However, nutrition physiologists do not approve of this dose. The protein requirement of an adult leading a normal lifestyle is 0.9 g per kilogram of body weight.

It is better not to significantly exceed this dose, even if we play sports, because the excess of proteins is harmful to the body. First of all, it puts a lot of strain on the kidneys, which have to work hard to excrete substances formed during the conversion of proteins. Second, too much protein in the diet can cause calcium loss, leading to osteoporosis in a straightforward way.

The second problem is the volume of meals. You need a large portion of food to absorb the right amount of protein. And a full stomach is not conducive to training. Hence, meat should not be the main source of protein. We find more proteins in milk, cheese or yoghurt. Eggs are an excellent source that contains all the amino acids we need. Regardless of where the protein comes from, if we eat a lot of it - you have to drink a lot, especially water. This will help the kidneys get rid of the excess.

Important

Diet during muscle mass training

When a person trains, he has a greater energy demand. Very active women consume approx. 2,500 kcal per day, very active men - approx. 3,350 kcal per day. Energy should come from:

  • 60 percent carbohydrate, preferably complex, simple, we only allow ourselves after training to replenish our glycogen stores;
  • 25 percent protein,
  • 15 percent withfats. Remember that they should be he althy unsaturated fats, providing the necessary omega fatty acids.

A person working on building muscle mass should eat 5-7 meals a day. Protein should be found in each of them. however, meals before training should contain more carbohydrates, while the meal before bedtime is composed of proteins.

Protein is obtained from lean meats: poultry, fish, seafood and beef, as well as dairy products and eggs.

Carbohydrates should come from whole grains, vegetables and fruits.

Nutrients and supplements

Protein supplements are a way to avoid bulky portions of protein on your plate. The powder containing amino acids is taken instead of a cutlet, cheese or sausage. But this method is also not safe.

Protein nutrients acidify the body, which means that various important processes in the body are disrupted due to incorrect pH. In addition, the supplements produced from milk may contain antibiotics or residues of plant protection products. In powdered form, their concentration can be high. Nutrients are not allowed until the age of 20.

A safer way to provide the right amount of protein necessary for building muscle is supplementing selected amino acids. Because in fact, it is them, and not a large amount of protein, that a bodybuilder needs. It is worth reaching for arginine, glutamine and branched chain amino acids (BCAA).

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Diets