The truth about protein diet
• The truth about protein diet
Only a study was recently published refuting the negative impact of protein diets on kidney. Despite this, many people still are afraid to raise the level of protein intake - even with all the useful bonuses, which it gives. We have tried to understand how the protein diet can help your training and whether it should adhere to at all.
You need to
Dr. Donald Layman, a professor of nutrition at the University of Illinois, I'm sure most of us would do well to increased consumption of protein. Recommended daily intake is only 56 grams for adult men - a guy who does not neglect workouts, definitely worth the rate increase. Proteins are the sensation of hunger and can prevent obesity, diabetes and heart disease. If you are trying to lose weight, the protein becomes even more important. More calories should come because of it.
How to take protein
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources - dairy products, eggs, meat and fish. Animal protein contains the correct proportions of essential amino acids that your body can not synthesize itself. You can certainly get a full dose of protein, properly combining foods - beans, nuts and cereals. In this case, you need to consume 25% more vegetable protein. In addition, beans and other legumes can boast of a high content of carbohydrates, which makes weight reset occupation problematic.
and protein hormones
If you start, gradually increase the protein content in the diet, the body will reduce the production of insulin. This hormone transforms glucose into glycogen. With a constant diet of protein, in the blood glucose level drops much more slowly, which means that there is less hunger. That is, for weight loss, protein diet is the perfect solution.
Fuel for weights
Training requires fuel. Every guy in the gym knows that it is necessary to use a certain amount of protein after training. But how to do it correctly? Volek Theodor, instructor of martial arts from the SAS Training Center recommends that split protein stuffing into two parts. The first should be consumed within 30 minutes prior to the start of classes, the second - within half an hour after its completion. In total, you have enough for 10 to 20 grams of protein. After the lesson, insulin will slow down the breakdown of proteins that increase muscle growth.
Protein shake - almost the best remedy for all those who support the concept of a healthy lifestyle. Whey protein is the best source of leucine, an amino acid that acts as a growth hormone. Add the evening cocktail casein - another milk protein, which is absorbed by the body more slowly, but provides a more stable source of amino acids. Casein will help the body maintain a positive protein balance during the night - and therefore the muscles will grow and during sleep.