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Discover The Truth About Eating Too Much Protein |
Lets face it protein is an essential nutrient, and is
vital to your health and is used to build muscles,
skin, hair and nails.
However, many people put their health at risk by
eating too much of it.
The typical American diet already provides plenty
of protein and there is no point in adding any
more, unlike fat cells, there is no place in the body
to store protein so the excess is eliminated or is
seen as fat rather than muscle.
So what you need to do is to consume just enough
protein to allow your muscles to be healthy,
perform work and grow. But how much is just
enough?
You only use protein for about 15% of your energy
use, the majority of energy comes from fats and
carbohydrates.
Exercising doesn't necessarily mean that you
require more protein but more carbohydrates to
stop your body breaking down protein and using
that for energy.
Try to make sure that 70% of your protein comes
from sources such as meat, fish, eggs or poultry.
The complete protein provided by these foods
combines with incomplete protein consumed from
other food sources. So your body makes the best
of all the protein that you consume.
If you are consuming too much protein, you are
probably consuming too many calories over your
maintenance levels and this will show as an
increase in your body fat levels.
And with the advent of the latest fad high protein
diets, not enough carbohydrates are being
consumed so the protein is converted to glucose
and not converted into muscle growth.
What is needed for muscle growth is not more
protein but high intensity strength training with the
required amount of time for rest and recovery
between sessions.
Because that major bodybuilding star you saw in
the latest magazine requires 300 grams of protein
a day doesn't mean that you have to. What he
won't tell you is that taking Steroids is behind his
muscle gains and not his diet.
High intensity strength training and not food
stimulates muscle growth
Consuming excessive amounts of protein is not
only bad for your liver and kidneys but also
promotes vitamin and mineral deficiencies. It is
also linked to osteoporosis and some forms of
cancer.
One way to overcome the need to eat large
quantities of protein is to increase the
consumption of protein in stages until a maximum
efficiency point is reached and then to drastically
reduce it again.
This obliges the body to over-compensate by
increasing the efficiency for the absorption of
protein into the body.
An example of a Protein Loading diet is found
below.
Week One
Breakfast: Poached egg on toast, cereal
with fruit and milk.
Snack: Fruit and protein shake.
Lunch: Chicken, potato, and vegetables.
Fresh fruit salad.
Snack: Nuts, fruit, and biscuits
with cheese.
Dinner: Fish any style, rice, vegetables,
and whole meal bread and fruit
salad.
Week Two
Breakfast: Two poached eggs on toast,
cereal with fruit salad and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Chicken with potatoes and
vegetables (any style)
Snack: Nuts, fruit, biscuits with cheese.
Dinner: Roast Beef with vegetables,
brown rice, whole meal bread.
Week Three
Breakfast: Three eggs any style on toast,
cereal with fruit and milk.
Snack: Nuts, fruit, and protein shake.
Lunch: Turkey with potatoes and
vegetables, brown rice, whole
meal bread.
Snack: Nuts, fruit, protein shake.
Dinner: 1/2 Chicken, potatoes, veggies,
brown rice, whole meal bread.
Before Bed: Protein shake.
Week Four
Breakfast: Four eggs any style on toast,
cereal with fruit and milk.
Snack: Nuts, fruit, protein shake.
Lunch: Spaghetti with meat sauce,
potatoes, brown rice, whole
meal bread.
Snack: Nuts, fruit, protein shake.
Dinner: Roast Pork, potatoes, brown
rice, whole meal bread.
Before Bed: Protein shake.
After week four of this protein loading diet, move
from the max intake of protein to the lowest. So in
the fifth week go back to week one menu, in the
sixth week, week two menu and so on.
Make no mistake about it, this protein loading diet
provides a balance of protein, fats and
carbohydrates and combined with high intensity
strength training will be very effective in increasing
muscular bodyweight without the need to ingest
large quantities of protein.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses. |
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