When calories get low, there's almost always a moment when you really feel like you're hungry all the time and weight loss is not keeping up. Have protein at night to boost muscle gains while you sleep!* Around 45-60 minutes before bed, eat 1-1.5 cups of cottage cheese (2% fat or less) or a scoop of casein in a shake or protein puddling.īedtime just got a lot more appetizing. It's about as close to free calories (and free gains) as you can get. Bill Campbell has shown in research with female physique athletes, extra protein doesn't get stored as fat. It boosts muscle mass and strength gains, but also improves workout recovery. That's when it's helpful to use that old bodybuilder tradition of having casein protein before bed. Suffice it to say, plenty of people in this position end up feeling like they're chasing protein all day. I'm not going to give you a specific number-that's what calculators are for. Athletes who are dieting… see where this is going? People who are dieting need more protein than people who aren't. This assumes you always eat a solid amount of protein at every meal, of course! Eat Protein Before BedĪthletes need more protein than non-athletes. My recommended limit is around 15-20 grams of fat for every 50 grams of carbs eaten at a sitting-or around 1 sweet potato with 1/2 of an avocado. This is somewhat controversial in sports nutrition, but there's evidence that combining carbs and fats in great quantities creates an insulin response that makes your calories more likely to end up as body fat-and you more likely to crave the same combo like a drug afterward. Don't Consume Large Amounts of Fat and Carbs Together The rest of the time, limit yourself to no more than 25-35 grams in other meals, and make them high-fiber, vegetable-based carbs. This is when they can power your workouts and get burned off. The best times to give yourself larger portions of carbs is before and after workouts. No, I didn't say "beware of carbs." But if you want to build and burn at the same time, I wouldn't advise consuming carbs when you don't need them! Keep it slow to keep your gains! Be Aware of Your Carbohydrates Aim to lose 0.5-1.0 pounds per week, and no more. Use a calorie calculator to place yourself in a slight deficit-usually no more than 300 calories-to drive weight loss. But that also doesn't mean you should go as low as possible. Got that? Then here's how you should eat, from the training trenches straight to the stage-or just to your selfie. To be clear, everything here assumes that the basics are in place: You're eating adequate calories and protein and your training is in line with the goal of burning fat while building muscle. But it didn't happen by accident or by shortcuts, it was a question of making the right choices over and over again for a long time. I've worked with plenty of bodybuilders and strength athletes who needed to hold onto muscle-or even build it-while also burning fat.
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