Weightlifters Need Protein When we go to the gym to train intensely it is to produce micro-tears in our muscles. When the muscles heal they will be larger and stronger in order to adjust to the new stress. The muscles grow while they are resting, not while they are in the gym. They must be given sufficient nourishment and rest to recover fully.
Although there are numerous recommendations on the amount of protein one requires I suggest 1 andgrams per pound of body weight. Your muscles, organs and immune system are made up mostly of protein. They should be spread out over the course of the day while optimally eating some every few hours. The best sources are lean beef, poultry, fish, eggs, dairy products, nuts, seeds and legumes like black beans and lentils.
It is important to keep the body in a anabolic state. Frequent meals with protein insure the body burns fat as opposed to muscle for it's energy requirements. If the body goes into a catabolic state it will burn muscle if the glycogen stores are empty. It is best to have the "metabolic switch" where the body switches to the fat burning metabolism. This is termed Lipolysis, the breakdown of fat for energy.
Proteins are the principal constituents of protoplasm of all cells. They have a high molecular weight and consist essentially of amino acids in peptide linkages. Of the 22 amino acids, your body can synthesize 13 of the 22. The other nine are designated the essential amino acids. You must intake these from the foods and supplements you consume.
Your muscles store carbohydrates (glycogen) to use as energy (fuel) during a workout. A low-carb diet will result in your body synthesizing the glycogen in the muscle and then turn to the stored fat for energy. This is the best of both worlds and is the ideal situation for a weightlifter looking for more shape and separation. Bodybuilders have used the low-carb diet for many years to get their skin thin.
I have always been an advocate of short, intense workouts. This means hitting each major muscle group one time during the span of a week. Try to keep the time for each session around an hour and train three times weekly. We have been following Sean Nalewanyj routine for the past several months with excellent results. You can read about our progress on our blogs at the site. There are also free ebooks, including Sean's 8 Things You Must Do To Build Maximum Muscle.
Here's to a leaner, healthier YOU!
Although there are numerous recommendations on the amount of protein one requires I suggest 1 andgrams per pound of body weight. Your muscles, organs and immune system are made up mostly of protein. They should be spread out over the course of the day while optimally eating some every few hours. The best sources are lean beef, poultry, fish, eggs, dairy products, nuts, seeds and legumes like black beans and lentils.
It is important to keep the body in a anabolic state. Frequent meals with protein insure the body burns fat as opposed to muscle for it's energy requirements. If the body goes into a catabolic state it will burn muscle if the glycogen stores are empty. It is best to have the "metabolic switch" where the body switches to the fat burning metabolism. This is termed Lipolysis, the breakdown of fat for energy.
Proteins are the principal constituents of protoplasm of all cells. They have a high molecular weight and consist essentially of amino acids in peptide linkages. Of the 22 amino acids, your body can synthesize 13 of the 22. The other nine are designated the essential amino acids. You must intake these from the foods and supplements you consume.
Your muscles store carbohydrates (glycogen) to use as energy (fuel) during a workout. A low-carb diet will result in your body synthesizing the glycogen in the muscle and then turn to the stored fat for energy. This is the best of both worlds and is the ideal situation for a weightlifter looking for more shape and separation. Bodybuilders have used the low-carb diet for many years to get their skin thin.
I have always been an advocate of short, intense workouts. This means hitting each major muscle group one time during the span of a week. Try to keep the time for each session around an hour and train three times weekly. We have been following Sean Nalewanyj routine for the past several months with excellent results. You can read about our progress on our blogs at the site. There are also free ebooks, including Sean's 8 Things You Must Do To Build Maximum Muscle.
Here's to a leaner, healthier YOU!
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