Protein kan hjælpe bodybuilders med at få muskler hurtigt.
For at støtte træningsprogrammerne, som bodybuilders følger, anbefaler BodyBuilding.com at forbruge mindst 1 gram protein pr. 2,2 pounds kropsvægt. Til intens træning kan op til 1 gram protein pr. Pund kropsvægt - eller mere - være gavnligt. Højprotein koster hjælp til reparation af muskelvæv beskadiget af tung løft, hvilket hjælper musklerne til at vokse sig stærkere og stærkere. Medmindre du baserer de fleste måltider på protein, kan det være svært at opfylde dine diætmål.
Æg Hvid Muffins
Hele æg er fyldt med kolesterol og fedt, men stort set hele det går væk, hvis du fjerner æggeblommen. Den resterende æggehvide er en perfekt hæfte til bodybuilding kostvaner - du kan endda få et par hele æg, hvis dine makroer tillader det. Undgå at tilføje tomme kalorier med olie ved at tilberede æggehviderne i en foret muffin tin for at forhindre klibning. Hold æggehvide muffins i køleskabet til snacks på dage, når du kæmper for at spise nok protein; deres lys, fluffy tekstur holder sig godt. Eksempler på sunde tilsætninger omfatter spinat, asparges, tomater, tofu, kogt magert kød og paprika. Brug no-salt krydderier såsom cayenne peber, persille eller malt sort peber til smag, eller nyd muffins plain. Et par æggehvide muffins lavet af 1 kop æggehvider og 1 kop spinat har 133 kalorier, 27,5 gram protein, 0,5 gram fedt, 3 gram kulhydrater og ingen kolesterol. Hvis du har brug for en større mængde protein, har du flere muffins per siddende.
Cottage Ost-Fyldte Tomater
Hytteost giver en udvidet frigivelse af protein ved at danne en langsom fordøjelsesmasse i din mave. Dette giver en konstant tilførsel af næring til dine muskler. Jo lavere fedtindhold er, jo mere proteinost er der. Almindelig hytteost kan blive kedeligt, men det er lækkert fyldt i tomater. Tøm ikke tomatens indre - tilsæt dem til hytteosten, før du spilder den i den hule tomat. Tomatjuicer fremhæver de smage smag af cottage cheese. Tilsæt dill, citronsaft, knust rød peber og andre dristige krydderier til noget spark. Steg de fyldte tomater, hvis du har tid, eller spis dem koldt. En servering af to store, røde tomater fyldt med to kopper 1 procent hytteost har 391 kalorier, 59 gram protein, 5 gram fedt, 26 gram kulhydrater og 18 milligram cholesterol.
Salmon and Bean Salad
Laks er rig på smag, protein og omega-3 fedtsyrer. Dens flakket kød blandes perfekt med cremede ingredienser som bønner, som ofte har bemærkelsesværdige proteiner og kulhydrater. Enhver kombination af frisk lime eller citronsaft, jordet sort peber, paprika eller hvidløgspulver gør parringen lækker. Bland krydderierne med flakket laks og kogte bønner i en stor skål for at lave en salat. Et måltid med 1 1/2 kopper små kogte hvide bønner og 3 ounce kogt laks har 537 kalorier, 47 gram protein, 8 gram fedt, 69 gram kulhydrater og 48 milligram cholesterol. For mere kulhydrater, sættes salaten i en pita eller brug den som en sandwichfyldning.
Kyllingebryst over Quinoa
Kyllingebryst er en overkommelig kilde til magert protein. Uanset om du damper, stikker eller stegter kyllingebryst, er det nemt at lave mad og fungerer bedst med enkle krydderier. Server kyllingebryst med en sund, fyldningsside. Quinoa-lignende animalske produkter - indeholder komplet protein og fungerer godt med kylling. Tilsæt smag til din quinoa ved at lave den i en natriumfri kyllingemasse, hvis du finder det intetsigende. Et måltid med 3 ounce ristet udbenet, skinnende kyllingebryst og 2 kopper kogt quinoa har 584 kalorier, 43 gram protein, 10 gram fedt, 79 gram kulhydrater og 72 milligram cholesterol.
FAQ - 💬
❓ Is a high protein diet good for bodybuilding?
👉 It is true that bodybuilders and weightlifters need to keep their dietary protein intake up in order to maintain or build large muscle mass.
❓ Is 200g of protein too much?
👉 “Yes, there is such a thing as too much protein,” Nicholas says. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult males.” So, if you weigh 185 pounds, you shouldn't be eating more than 168 grams of protein per day.
❓ Is 40% protein too much?
👉 Too Much Protein If you're eating more than 30-35 percent of your daily calories from protein, that's too much. This amount will maximize hypertrophy (muscle building) while leaving room in your diet for optimal levels of other essential nutrients.
❓ How much protein should I eat a day as a bodybuilder?
👉 Advanced bodybuilders are advised to be more conservative with the caloric surplus and the rate of weekly weight gain. Dietary protein intake is recommended to be 1.6–2.2 g/kg/day with a focus on sufficient protein at each meal (0.40–0.55 g/kg/meal) and an even distribution throughout the day (3–6 meals).
❓ What happens if you eat too much protein?
👉 Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
❓ Is 150 grams of protein too much?
👉 Eating more protein makes it much easier to stick to any weight loss diet — be it high carb, low carb, or something in between. According to the previously mentioned studies, a protein intake of around 30% of calories may be optimal for weight loss. This amounts to 150 grams per day for someone on a 2,000-calorie diet.
❓ What are the signs of too much protein?
👉 Symptoms associated with too much protein include:
- intestinal discomfort and indigestion.
- dehydration.
- unexplained exhaustion.
- nausea.
- irritability.
- headache.
- diarrhea.
❓ What happens if u eat too much protein?
👉 Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
❓ What happens if you overeat protein?
👉 Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
❓ Which protein is best for muscle gain?
👉 For Muscle Gain Research has consistently confirmed whey protein's ability to promote muscle mass and recovery. While whey concentrate is cheaper than whey isolate, it contains less protein by weight. 24 grams of protein and 5.5 grams of BCAAs per serving.
❓ How much protein is too much for muscle?
👉 People who exercise regularly also have higher needs, about 1.1–1.5 grams per kilogram. People who regularly lift weights, or are training for a running or cycling event need 1.2–1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
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