Bodybuilding diet: Proteins

Bodybuilding diet main ingridient - Proteins

Everything in the world is made of something. And like the house is made of bricks, our muscles are made of proteins. As a rule of the thumb - steady income of proteins will bring the source material for our muscles. It is not that simple, and this fact does indeed have some nuances, but it is a good start to understand this fact.

How much protein?

Now, when we understand, that our body needs protein to grow, we also have to understand how exactly do we have to consume it. The first thing to remember is, that we can digest no more than about 30gr of proteins per meal. To get it simple - one nice chicken steak for launch , and you are done with proteins for this particular meal. It is very important to understand, that there is no use stuffing yourself with proteins in one meal - 30gr is the maximum. The rest will just leave your body untouched. Some are worried about "rotting protein" , which is a complete nonesense, unless you are consuming enormous quantities of eggs and tuna , and polishing it all with protein-shake non-stop.

Fast protein? Slow protein?

A true bodybuilding diet consists of several parts. Regular meals, pre-gym and post-gym. Regular meals should be balanced, have protein,carbohydrates, moderate amount of fats, vitamins and so on. Pre-gym meals should give you enough carbohydrates for a work-out. Carbs are energy, remember? There is a special time-slice, called "a window" , right after your workout. During this window, your muscles are tired, but your brain understands, that they have been working very well, and will probably have to work like that soon enough. They are ripped and hurt, and require proteins to absorb the damage and to grow. During that 30-60min window, your muscles will absorb the largest amount of protein. Unfortunately, if you eat a protein-rich meal before the gym, your stomach will be full, and your workout will be tedious and uneffective. Eating a tuna or an egg just after your workout is not good enough, because they will just not be able to get digested in time for a "window".
A protein shake comes for your rescue - proteins are there, waiting to be sucked into your muscles. After having one of those - you have proteins delivered right to the needed places in about 20-30minutes. Those are "fast" proteins.

How to eat?

You have to split your meals into small quantities, but eating them frequently. It is a good of way to get yourself more muscle. You have already learned, that protein digestion amount per meal is capped. The solution to this, is having more meals! Have about 5-6 small protein snacks per day, to have a great muscle boost. The suggested daily protein amount is about 1.5-2gr per your weight kg. For example, if your weight is 80kg , your daily protein amount for steady muscle growth should be about 120-160gr.

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