If you want to increase your muscle mass you need to take plenty of proteins since they are the building blocks of muscles. If you do not take proteins you are going to be making baby steps throughout your bodybuilding career. If you want to make giant leaps however in your bodybuilding career you should take plenty of proteins.
In bodybuilding you are supposed to rely solely on proteins in order to achieve anabolism. You are supposed to spike your intake of calories as well as proteins so that you can attain an anabolic state or growth. If you only increase your calories by eating carbs and health fat, ignoring proteins in the equation then you are not going to achieve muscle growth.
You should also ensure that your diet meets the minimum protein requirement. The minimum protein requirement is normally one gram of protein for every pound of your body weight. If you weigh 200 pounds then you should take 200 grams of proteins daily.
You should also have knowledge of the maximum protein guidelines. If you are a hard gainer the maximum protein guideline applies for you. You are supposed to take in 1.5 grams of proteins for every pound of your weight to make up for the excess loss of calories due to high metabolism.
The other component of your protein diet is to take complementary carbohydrates. The reason why you need to increase your carbs intake as well is to prevent proteins from being used to generate energy. Your proteins should only be used to build muscles, while the complementary carbs should be used to generate energy. You are required to take 2 grams of carbohydrates for every pound that you weigh.
For women who are undertaking bodybuilding, they are required to start by losing fat first. The body of women and men differ in terms of fat content. Women have a lot of fat compared to there male counterpart. The fat tends to cover the muscles and that is why they need to start by losing the muscles first. In order to do this they are required to go on diet and reduce there carbs intake. Once you reduce your carbs intake you are supposed to increase your protein intake. When you reduce your carbs intake the body will burn proteins in order to generate energy. This will make you have insufficient proteins to build your muscles since most of it is being used up to generate energy.
You need to learn how to count your proteins per gram. This will help you determine whether you are meeting the minimum protein requirement. You need to include only complete sources of proteins such as meat, eggs and fish when calculating the total grams of proteins. Incomplete sources of proteins should be disregarded.
You should also include protein powder as part of your high protein diet. Protein powders contain branched amino acids, soy which enhances your immunity and also glutamine. This three components will help you increase your muscle mass.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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