The goal of any diet for a set of muscle mass is not to burn excess calories (this is facilitated by training), but rational use of food to form a beautiful body relief. And any athlete can say that without a sufficient amount of protein muscle growth is impossible, as you can not build a house without building materials.
So, protein (protein) is the main material for muscles. It's not for nothing that bodybuilders are so diligently focusing on protein drinks, placing them in the hope of increasing muscle volume. But you can not eat one special food. And you do not need to be a doctor to understand that the body needs a full-fledged diet.
The protein diet for a set of muscle mass is just the food that satisfies the athlete's need for proteins to the maximum, but does not exclude the same fat and carbohydrates that the body needs. Just the amount of protein in the diet in this case is much higher than the amount of fats and carbohydrates.
What is the benefit of a protein diet? In that it allows not only to gain muscle mass, but also to dry the body a little (burn the existing fat). At the same time fat is burned not only through increased training.
The fact that the protein is digested in the body for a long time, and therefore requires more energy for this. Protein stocks during the diet are constantly replenished, which means that energy consumption is unlikely to affect them, especially if you eat often (at least 6 times a day). But the fatty layer will gradually go into consumption. Therefore, this diet can be successfully used for weight loss and for muscle mass gaining.
In the first case, fractional meals include the use of small portions. The main thing is that people do not experience hunger, and excessive satiety is inappropriate here.
If it is a question of a set of muscle mass, the portions should gradually increase so that after eating the athlete feels satiety. But not at the expense of high-calorie food, but due to the high content of protein products in it. At the same time, it is not necessary to completely exclude high-calorie food from the diet, enough millet to limit its consumption.
As for the ratio of proteins and other components, the first should be in the diet of about 70%, while fats and carbohydrates can not account for more than 30% of the diet. Requirements for drinking water are not so strict, but still at least 2.5 liters should be drunk on the day. It is a question of pure water without gas and sugar, which are excluded with a protein diet.
Considering the fact that protein makes up most of the diet, I would like to know what exactly one can eat with a protein diet, and what is worth noting. Useful in terms of rich protein content are:
- boiled and raw eggs (better protein),
- low-fat sour-milk cheese,
- milk serum,
- boiled chicken or turkey meat, from which peeled,
- squid and sea fish with a low fat content,
- nuts and beans.
Until 4 o'clock in the afternoon these products should constitute 70% of the diet, and in the evening they can replace other food.
It is recommended not to receive fats and carbohydrates not from bread, pastries and sweets, but from such products:
- kefir, ryazhenka, yogurt, natural yoghurt without sugar, which can be cooked even at home,
- porridge (preferably slightly digestible buckwheat and oatmeal, but they need to be cooked without fat, salt or sugar),
- Vegetables (the exception is the potato, which contributes to the growth of fatty layer),
- unsweetened varieties of fruit (except for calorie pears, bananas, grapes).
The main requirements of the protein diet:
- You can not allow large breaks between meals and eat irregularly.
- All food is prepared without sugar and salt, so in the first weeks of such a diet is difficult to bear. But over time, the body gets used to other tastes, and the food begins to seem more appetizing.
- The main methods of cooking: boiling, steaming and baking in foil. The latter is applicable only to vegetables and fruits.
- From fats preference is given to vegetable oils. For salad dressing and other dishes per day, you can use no more than 30-40 g of olive oil. But the dishes will become more delicious, if you add home-made yogurt to them.
- From the diet for the duration of the diet is recommended to exclude bread and pastries, pasta, sweets and confectionery, honey, butter, sweet drinks. The protein in the body must come from meat, and not from sausages that contain a lot of fat. For the same reason, it is not recommended to get involved in hard cheese, because its fat content sometimes reaches the fat content of butter.
- If the goal of the diet is to build muscle mass, the daily amount of calories should not be less than 2800 kcal. At the same time, the amount of calories consumed should gradually increase, but no more than 300 kcal per day.
- 2/3-day diet should be in the morning and afternoon.
- Training is better in the afternoon. 2 hours prior to training, it is recommended to eat 1 egg egg (or whole egg) with a small portion of cereal, and after active sessions, replenish strength with a protein drink or a homemade cocktail of whey and fruit or berries.
- For supper, which should be held no earlier than 2 hours after exercise, strictly protein food should be served.
- Despite the fact that the protein diet is considered a full-fledged diet, it still has certain limitations that can adversely affect the health of the athlete, if it is used for more than 1 month.
- After the end of the diet, you can return to the previous diet. But you need to do this gradually. First we return to the menu bread and pasta, after 5-7 days - sweet vegetables and potatoes, and after 2,5-3 weeks you can eat a little "confectioner" and fried food.