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Body builders and trainers must eat protein consistently as much as 1 gram of protein for every 1 pound of bodyweight.
For example, a person who weight 200 pounds will have to consume 200 grams of protein per day in his diet. Anything less than that and the recovery process of muscle as well as any body building efforts will not be as effective.
Some trainers have been known to consume up to 2 grams of protein per pound of bodyweight to increase the speed of muscle building process. However, this is not recommended for everybody especially if you are just starting out. Your protein consumption also should be spread over 5 to 6 meals.
Sources of protein can obtained from:
Chicken breastLean red meatLean porkChicken breastTurkey breastFishEggSkim MilkProtein Bars & Powders
If you have a goal of losing fat, it is necessary to eat a high protein diet. This is because protein foods in nature are low in carbs and also low in saturated fats. Thus, by eating high protein food, you are actually consuming low calorie quality foods. Reducing carbs and calories while maintaining the consumption of protein as a nutrient to build muscle will speed up the fat loss process.
Timing of protein consumption is also crucial in the muscle building process. Although you are constantly consuming protein, you should be eating more protein during your breakfast, after your workouts and before your bed meal. Start your day by having high protein breakfast. A protein shake is recommended after your workouts and a slow digesting protein before you sleep such as casein.
Regardless of whether you are a body builder, protein intake is necessary to repair your muscle tissues. It is further more crucial for the body builders as protein provides the building blocks for muscle growth.
There is a way to lose weight with a diet and feed and build necessary muscle without ‘bulking up.' You still need to exercise, as this also strengthens muscles and burns calories, but you can also lose weight by feeding and building the muscles.
You can start by throwing the scale away, and using a tape measure instead. It doesn't matter how much you weigh in the long run - it only matters how you look and feel.
Anytime you build muscle, you will notice a weight gain on the scales. This can be detrimental to a dieters resolve to get the excess weight off. So, don't weigh - measure. Even though there may be some weight gain, you will see that you are losing inches, which in the long run is more important. Eventually, the numbers on the scale will go down as well - but not at first. So, just avoid the scale.
Next, start a low calorie and low fat diet, or a low-carb diet - whatever you and your health care professional decide will suit your lifestyle the best. Both work - so don't let anyone tell you differently. Many people have trouble with low-carb diets because they don't like meat, or can't eat meat - which is the main ingredient in a low-carb diet.
Start an exercise regimen. Walking is a great place to start - especially if you are really out of shape. As time goes by, you need to start doing some strength training, and you may choose to do some muscle building exercises as well. Strength training strengthens the muscles, but does not ‘bulk' them up like muscle building exercises do.
Finally, feed your muscles so that they are better able to help you, and so you can replace the muscle you are losing with your diet. There is no way around losing the muscle when you cut your food intake. It is inevitable. But that muscle can be replaced with good muscle, and the remaining muscle can grow stronger, to the point where the muscle is strong enough to fuel the body to burn the fat, instead of the muscle.
No more yo-yo dieting! You can finally get the weight off for good if you just learn to work with your muscles, instead of against them!