For the muscle growth and repair the bodybuilders rely upon the macronutrient protein. This the sole reason behind the strict inclusion of protein rich food items in the diets of the bodybuilders. However, American Heart Association suggests that long term consumption of high protein diets may lead to several health risks like stroke, osteoporosis, kidney problems and coronary heart disease.
A protein rich diet of a bodybuilder can be healthy as well as safe at the same time if consumed under medical supervision. Serious attention to the issues at the time of planning the diets also reduces the risks to a large extent.
How To Use Protein Diet To Build Muscle
It is quite important to consult with your general physician or an expert dietician to discuss about your prevailing health status. You should also share with him your desire to adopt high protein diet in order to gain muscle mass.Simply make an appointment and let them know about your exercise routine and your goals. Protein intake will lead to weight gain and hence you should find out their opinion regarding the amount of proteins that would be safer for you to consume each day.
Fill your refrigerator with protein rich foods. If you are a serious bodybuilder, you should plan your diets in such a way that your body receives at least 20 percent of calories through these foods. In order to fill your blood streams with essential amino acids, you must consume complete proteins like chicken, beef, fish, turkey, milk and other dairy products. Apart from enormous availability of dairy products, you should also fill your freezer with canned salmon, beef jerky and canned tuna.
If you are looking for amino acids in individual food items then vegetarian diet is the ideal solution. Nonmeat food items like beans, nuts, whole grains and lentils are the sources of complete protein. Most of the important amino acids are also consumed along with other food products over the course of the day in order to achieve a complete protein diet.Moreover, some of the vegetarian food items are rich in essential nutrients that meat foods cannot provide. The sources of individual amino acids also comprise of carbohydrates and you should consume large amount of such food items so that they make up almost 50 percent of your daily caloric intake. Fruits and vegetables are the other sources of healthy carbohydrates.
Your protein intake must also be complemented by vitamin supplements, especially vitamin A. Vitamin helps in building new proteins and usually gets depleted due to consumption of protein rich foods. Now, this vitamin A is soluble in fats and if the fat consumption is extremely low in your diet, you may end up with lesser vitamin A absorption. Make sure that your total caloric diet per day comprises of at least 30 percent of healthy fats like olive oil and avocados.
Along with your protein diets, you must train your body at least 3 times per week so that the consumed proteins get absorbed by the muscles. Strength training with free weights tears the muscle fibres which get repaired when you sleep and help in developing mass.