Your ultimate source of energy is simple and satisfying. Learn how to refuel in the right way
If we are what we eat, then what is a vegetarian? A kind of big asparagus, dull and without spring? Of course not, and coach Robert dos Remedios, himself vegetarian, is the best proof. But most men eat animal products.
And we actually become what we eat. Our skin, our bones, our hair and our nails are composed mainly of proteins. In addition, animal products feed the process of muscle growth called “protein synthesis”. That’s why Rocky was eating eggs before his morning jog. Since then, nutrition researchers have done a great deal of research. Read to the end before stuffing yourself.
Truth # 1: You Need More
A recommended daily amount of 56 grams
Look great. Most adults would benefit from eating more than the recommended daily amount of 56 g, says Dr. Donald Layman. The benefit extends beyond the muscles, he adds: indeed, proteins calm hunger and can help prevent obesity, diabetes and heart disease.
How much for athletes?
What quantity do you need? Step on the scale and be honest with yourself on your workout regime. According to Mark Tarnopolsky, who studies exercise and nutrition, highly trained athletes are at their peak form with 1.7 grams of protein per kilogram of body weight. This equates to 139 g for a man weighing almost 82 kg.
Men who train for 1 hour or more, 5 days or more per week, need 1.21 g per kg. And those who train
between 3 and 5 days a week for 45 minutes need 1 g of protein per kilogram. A 82 kg fellow who trains regularly needs about 80 g of protein per day.
How much to lose weight?
If you are trying to lose weight, proteins are also crucial. The fewer calories you consume, the more protein they need, Layman explains. You need to raise your daily protein intake between 1 and 1.5 g per kilo to conserve the muscle mass needed for burning calories.
And no, consume more protein will not damage your kidneys: ” Taking more than the recommended amount will not bring any extra benefit. It will not do you any harm, but you will burn it just like more energy, “says Mark Tarnopolsky.
Truth # 2: Not all is worth it
Dried fruits for meat and dairy products
Many foods, including dried fruits and legumes, can provide a good dose of protein. But the best sources are dairy products, eggs, meat and fish, says Donald Layman. Animal proteins are complete: they contain the right proportions of essential amino acids that your body can not synthesize itself.
It is possible to develop a protein diet from plant foods by combining vegetables, dried fruits and cereals in one meal or one day. But you will need to consume 20 to 25% extra vegetable protein to harvest as many benefits as with animal protein sources , says Mark Tarnopolsky. In addition, legumes contain carbohydrates that make it harder to lose weight.
Lack of ideas for filling up on protein during meals? Men’s Fitnes reveals four tuna recipes.
Fight against weight gain with proteins
So, if proteins can help keep the weight off, is dipping a chicken wing in a blue sauce a diet secret? Not exactly: total calories count as well. Reduce your intake of fat and carbohydrates to lean protein: eggs, skim milk, yoghurt, lean meat and fish. But remember that if you fight weight gain, fat is not the culprit: sugars are probably the problem. Fats help you feel full, while with carbohydrates your blood sugar level will likely make roller coasters, exposing you to terrible cravings.
Truth 3: Everything is in the timing
Better distribution of protein intake
” At any time, even at rest, your body breaks down and makes protein, ” says Jeffrey Volek, a nutrition and exercise scientist at the University of Connecticut. Whenever you swallow at least 30 grams of protein, says Donald Layman, you trigger a sudden boost of protein synthesis that lasts about 3 hours. But think about it: when do you eat the most protein? To dinner, is not it? This means that you may only feed your muscle growth for a few hours a day, and you will destroy muscle the rest of the time, suggests Donald Layman.
Instead, you should better distribute your protein intake. Your body can only process a certain amount of protein at a time. A recent study by the University of Texas showed that consuming 90 g of protein in a single meal provided the same benefits as swallowing 30 g. ” It’s like a gas tank,” explains study author Douglas Paddon-Jones. It can only contain what is needed to maximize performance; The rest is superfluous. “
Proteins for less eating
Eating protein at three meals – not forgetting to “munch” two or three times protein such as cheese, dry ham or a dairy product – will ultimately help you to eat less. People who start their day with a high-protein breakfast consume 200 kilocalories less per day than those who eat a breakfast full of carbohydrates, such as “bread au lait plus jam”. Finishing the day with a steak at dinner does not give the same effect of satiety, says Donald Layman.
Truth 4: Practicing requires fuel
What quantities and when?
Any guy in a gym knows he should take protein after training. But in what quantities and at what time? ” When you train, your muscles are prepared to respond to protein intake,” explains Jeffrey Volek. An opportunity to stimulate muscle growth is offered to you. ”
He, therefore, recommends dividing your protein dose by eating half 30 minutes before training and the other half 30 minutes after. A total of 10 to 20 g of protein is ideal, he says. And roll your slice of turkey into a piece of bread, carbohydrates can make your insulin climb; This slows down the decomposition of proteins, which speeds up muscle growth after your workout. In addition, you will not use stored proteins to draw energy from them; You will instead count on carbohydrates to refuel.
A study published in The American Journal of Clinical Nutrition established 20 g the ideal amount of protein after a workout to optimize muscle growth. If you do this, it is because exercise resistance exercises destroy muscle. This requires a fresh injection of amino acids to repair and manufacture. ” If you raise the iron and you do not consume protein, it’s almost counterproductive, ” says Jeffrey Volek. Proteins also help to make enzymes that allow your body to adapt to endurance sports such as running or cycling.
Truth 5: Powders are for everyone
Benefits of Powdered Protein
What are the different types of protein powder? Men’s Fitness answers you.
Everyone – and not just bodybuilders – can benefit from the short doping effect of amino acids provided by a protein supplement (bar or drink). The best is to choose a kind of fast supplement to absorb and very good quality, such as whey protein powder (from milk): ” It is found in your bloodstream 15 minutes after you have swallowed it “Says Jeffrey Volek.
Milk proteins are also the best sources of leucine, an amino acid that behaves more like a hormone: ” Leucine is more than a building block of proteins: it activates synthesis,” explains Jeffey Volek. Whey contains 10% leucine, while other proteins of animal origin contain no more than 5%.
Casein, another milk protein sold as a supplement, provides a slower source of amino acids to absorb, but more durable, making it an excellent snack before you go to bed. ” Casein should help you maintain a positive protein balance overnight,” says Jeffrey Volek.