The term "diet" is popular, usually associated with weight loss. How do you think most people, is by reducing food intake. In fact, in order to achieve the desired objectives, the actual lifestyle and eat a pattern that must be considered.
Before that, it is better known what are the functions of proteins (albumin) and carbohydrates (sugars) to the body; Protein is a nutrient that has efficacy for growth, repair body parts (cells) are damaged and become material for the manufacture of various substances and hormones of the body.
Its source is milk, meat, eggs (animal protein) and wheat/plants (vegetable protein). Protein is not stored specifically in the body, so as to meet the needs, these substances should available of food there. In sports, the protein serves as a source of energy, as well as replace the damaged cells during strenuous exercise.
The protein requirement for the body is different according to the severity of the activity/work someone. A lay person who is not an active life, requiring only a few proteins, ranging between 0.7-0.8 grams per kg of body weight/day.
When he was heavy exercise, the need can be increased to 1.6 to 1.8 grams per kg of body weight/day. Even on heavy exercise, the need may be 2.2 grams per kg of body weight/day.
Heavier weight athletes, as well as their activities, the greater the need for protein. The so-called heavy sport is triathlon, marathon, weightlifting, weight lifting, cycling distance, etc.
Especially for bodybuilding, the protein requirement also would rise because of the training load is quite heavy. Exercises aimed at raising muscle fibers. For this enlargement takes adequate protein.
Weightlifting. (pixabay)
As is known, the muscles can be enlarged, because the muscle fibers are torn/broken and then the recovery period (recovery) fibers have to be great at a time to be continued again. At this point, it takes a lot of protein to regenerate the fibers earlier. So here is needed:
• Heavy burden fairly.
• Repetition is quite often.
• Cells enough.
• adequate rest period, and
• Adequate protein intake.
When all these are met, then it certainly will increase muscle mass; for athletes, it does need adequate protein intake, whether from food or supplements/additions. Of food, of course, better animal protein when compared with vegetable protein.
Practical course when eating eggs, only the yellow should not be eaten because of fat (cholesterol). Milk is also practical enough to drink, and it is recommended to cow's milk or goat's quite high in protein. When protein intake is high enough, then do not forget to be enough anyway carbohydrates (sugars).
Carbohydrates are a source of quick energy obtained for a physical activity. Stored by the body in the blood, muscle, and liver, and can be used as a source of quick energy. Especially their use in the work that fast.
Especially their use in occupational durability (endurance), working together with the fat. In work that is both fast is also a very important role. For bodybuilding, the energy required is mainly protein and carbohydrate.
For it certainly carbohydrate intake should be sufficient so that it can perform the exercises heavy with a lot of reps and sets.
When carbohydrate intake is reduced, for example on a low-carb diet, the less weight training can be performed optimally.
So carbohydrates should be adequate and not too reduced. Indeed, there are things to do in bodybuilding, the excess carbohydrates will be deposited as fat, so it adds to the problem to reduce the fat under the skin.
For convenience, the experts gave a benchmark requirement of protein, fat, and carbohydrates for various kinds of sports. In a sport that is strength or power, the protein requirement is about 19-21% and total calories. Needs 36% fat and 43% carbohydrates.
Then in sports distance requirement is 14% protein, 25% fat and 61% carbohydrates. So the nutrient requirements (macronutrient) must be in the right amount.
If less will certainly result in the performance and results of the exercise (achievement). To the layman untrained, needs low protein and low carbohydrate intake will have no effect on physical performance.
For people who are active in sports, the share of all of these nutrients should be added. Especially for bodybuilding, muscle enlargement is clearly needed for a protein very numerous. So to diet, it is okay to add protein supplements to meet the needs, but a number of carbohydrates should not be too low.
Remember that protein is for muscle enlargement, while carbohydrates are for energy at the time of exercise.
How to bodybuilding exercise is to practice programmed clear, according to the intake of protein. Exercises performed at least 3 times a week.
Football sport. (
pixabay)
Usually, 6 times a week and each practice must be considered a burden, repetition sets, frequency per week and systematic training. Especially for heavy load must be kept, so as not to increase the burden too fast, because they want quickly can result in a good (great). The heavy burden should rise progressively - gradually. Do not forget also to be correct lifting techniques, should not be mistaken.
If any of the techniques and become injured, then the exercise will retreat again to disrupt the progress of the exercise. Guarded their need adequate rest time, so that muscle enlargement can occur optimally. How to eat should be regulated properly, ie eat every 3 hours with the portion that is not too much.
In this way, the body always have enough energy to exercise. By way of exercise and eating right, it will achieve great results muscle enlargement and do not harm health.
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