The principle of protein loading

This principle was developed by American experts on the basis of many years of experience of professional bodybuilders.

The principle of protein loading

 

Let’s once again remember about the metabolism – metabolism. This term refers to the entire set of physiological processes in the body that provide energy for its functions, including muscle contractions. Metabolism reactions occurring in muscles are divided into 2 types: anabolic, leading to the growth of muscle cells, and catabolic, causing their destruction.

The latter type of reaction leads to the release of energy, and the first, on the contrary, absorbs it. Typically, both reactions are in a state of equilibrium, and the body retains a more or less constant weight. Exercises with weights break the balance in the direction of anabolism, and muscle volumes grow.

So, swinging, you act on the mechanism of energy of the body, and not only on your own muscles, as many believe. In this sense, bodybuilding is very similar to yoga, where for the same purpose of changing the energy balance in the body, physical exercise is used, albeit a different focus, and a special diet.

Too high natural metabolic rate creates a bodybuilder considerable difficulties in building muscle mass. The body extracts energy from its own muscles, destroying muscle cells.

The problem of the opposite sense brings with it a too low metabolic rate. The body produces too little physiological energy, and a bodybuilder in training can not rise to that level of intensity, beyond which mass begins to grow.

It would seem that in this and in another case, the bodybuilder will be able to help reception with food especially large portions of protein. Protein will take part in anabolic reactions, and the body will receive a powerful energy supply.

Unfortunately, the ability of our body to use foreign protein to extract energy is extremely limited. If a person does not play sports, his body recycles no more than 0.8 grams of protein per kilogram of its own weight per day. Training with weights expands the body to 4 and even 5 g (!).

Attempts to increase the intake of protein in excess of this value do not lead to anything: the excess protein is excreted from the body and, in addition, it gives additional stress to the liver and kidneys.
Obviously, genuine progress of results awaits us if we succeed in stepping beyond the fatal line. How to do it? Here comes the turn of the “Principle of protein loading.”

The revolutionary concept of this principle of nutrition was born from an amazing observation: during the first weeks of the relatively poor for a bodybuilder diet, bordering on starvation, the total muscle volume of athletes does not fall. Moreover, the volume of some muscles even increases!

Indeed, there is something to be surprised about. A sharp decrease in caloric intake, bordering on starvation, should, as we know, lead to active destruction of muscle protein, but this does not happen! Why? First, the evolutionary mechanism of muscle defense works: the metabolic rate drops sharply. And secondly, and most importantly, the body improves the quality of protein utilization of food. From less food protein, it extracts much more energy.

A similar mechanism in the human body operates no longer than a week. Further, the truncated diet leads to a regular drop in muscle volumes.
If you try to take advantage of this fact and, having a little “starved”, i.e. eating poorly, returning to their usual diet, the mechanism of increased protein utilization will immediately turn off. How to be? Caloric intake needs to be increased stepwise! Before you course of nutrition, which is a weekly increase in the proportion of protein in the daily diet. Such a scheme allows you to maintain a phenomenally high level of protein utilization for 3-3.5 weeks! Your body will absorb more than 4 g of protein per 1 kg of its weight! Accordingly, the muscle mass will grow like yeast!

WEEK 1 (minimum protein)
1 meal (pp): 1 whole egg, a slice of whole grain bread, oatmeal with raisins on milk.
2 pp: a handful of any nuts, a handful of dried fruit, a glass (Art.) Of protein.
3 pp: vegetable salad, 250 g chicken, 2-3 potatoes, 1 tbsp. juice (grapefruit, apple, orange, pomegranate).
4 pp: vegetable salad, a slice of whole grain bread, 1 fruit (apple, pear, banana), 1 tbsp. juice (grapefruit, apple, orange, pomegranate).
5 pp: vegetable salad, 250 g of fish, brown rice, a slice of whole grain bread.
6 pp shortly before sleep: 1 tbsp. kefir.

WEEK 2 (slightly more protein)
1 ppt: 3 eggs, a slice of whole grain bread, oatmeal with raisins on milk, any fruit (banana, grapefruit, apple, orange)
2 pp: vegetable salad, 200 g chicken, protein drink.
3 pp: vegetable salad, 300 g of fish, 2-3 potatoes, 2 tbsp. juice (grapefruit, apple, orange, pomegranate).
4 pp: a handful of nuts, a handful of dried fruit, a cheese sandwich, a protein drink.
5 pp.: 250-300 g lean beef, brown rice, vegetable salad, a slice of whole-grain bread, 2 tbsp. juice (grapefruit, apple, orange, pomegranate).
6 pp shortly before sleep: 1 tbsp. kefir.

WEEK 3 (lots of protein)
1 pp: 3 whole eggs + 3 egg whites, porridge (brown rice, oatmeal, buckwheat) with dried fruits on milk, 2-3 slices of whole grain bread, 1 tbsp. juice (grapefruit, apple, orange, pomegranate).
2 pp: 2-3 sandwiches with cheese, a handful of nuts, a handful of dried fruits, protein.
3 pp: vegetable salad, 300-400 g chicken or turkey, brown rice, 2-3 slices of whole-grain bread, 1-2 tbsp. juice (grapefruit, apple, orange, pomegranate).
4 pp: 2-3 sandwiches with cheese, fruit to choose from (banana, grapefruit, apple, orange), protein drink.
5 pp: 300-400 g of beef, 4-6 potatoes, 2-4 slices of whole-grain bread, 1-2 tbsp. juice (grapefruit, apple, orange, pomegranate).
6 pp: a handful of nuts, a handful of dried fruit, a protein drink.
7 pp shortly before sleep: 1 tbsp. kefir.

WEEK 4 (protein maximum)
1 pp: 3 whole eggs + 7 egg whites, soft cheese or curd, oatmeal on milk, any fruit (banana, grapefruit, apple, orange), 1 tbsp. juice (grapefruit, apple, orange, pomegranate).
2 pp: 2-3 sandwiches with cheese, a handful of nuts, a handful of dried fruits, 1-2 tbsp. protein drink.
3 pp: vegetable salad, 300-400 g of beef, brown rice, 2-4 slices of whole-grain bread, 1-2 tbsp. juice (grapefruit, apple, orange, pomegranate)
4 pp: a handful of nuts, a handful of dried fruits, 1-2 tbsp. protein, any fruit (banana, grapefruit, apple, orange).
5 pp: vegetable salad, 300-400 g of fish, 4-6 potatoes, 2-4 slices of whole-grain bread, 1-2 tbsp. juice (grapefruit, apple, orange, pomegranate).
6 pp.: 2 sandwiches with cheese, 5-7 egg whites, 1 tbsp. protein drink,
7 pp shortly before sleep: 1 tbsp. kefir.

In 1 week you will eat limited. In 2 weeks of protein in food will be more. It will be even more for 3 weeks. And finally, by the end of 4 weeks, you will consume just a huge amount of it, while maintaining a uniquely high level of protein absorption.

After completing the cycle, you must return to the beginning again and take a new start from the “meager” supply of 1 week. Please note diet does not require changes in training. You must train with the usual intensity for yourself!

The effectiveness of this protein loading is confirmed by many years of experience of its use by leading athletes.
“Zigzag food”. Calorie up and down! If you find it difficult to comply with the above diet for protein loading, you can go one more (less burdensome than option 3) by t.n. method of “zigzag nutrition.” By the way, this method is also good in that it allows you to gain relatively dry muscle mass.

We have already understood that the masses cannot be seen without super-caloric food – this is clear to everyone. But along with the mass and subcutaneous fat grows. How to be? Suppose you have determined for yourself the average daily number of calories, for example, 3000. And now take and raise it by half – up to 4500 calories. But only for 3 days! This will immediately lead to an improvement in the assimilation of all nutrients in the diet and, consequently, an increase in the level of glycogen in the muscles — you will become stronger and more! Then return to your normal caloric intake, until the conversion of excess calories into fat, etc. begins. This method gives a good push in the growth of mass. Always use it when you need to get out of stagnation!
24-hour fasting or fasting day. And here is another very simple, but extremely effective way to increase the absorption of food.

To do this, once a week you just need to fast for 24 hours, consuming only water. At week 2, you also need to arrange one day of unloading, for example, eating only fruit and drinking fruit juices (if you really want to eat, you can eat brown rice). On other days, eat normally. Due to this simple way, alternating weeks, you will increase the degree of assimilation of eaten foods.

Important note! If you are very thin, you should not starve on water. In this case, every week (or at least once every 2 weeks) spend only fasting days and get along with fruits, vegetables and juices.

Separate meals. If you constantly alternate between protein and carbohydrate foods (every 2-3 hours), but do not mix them, you will also significantly improve the digestibility of consumed foods. There is only one condition: the first meal must necessarily consist only of carbohydrates. In the morning it will be the best option, because will charge the body with energy. The second intake, protein food – will go specifically to the construction of muscles. And so on with alternation of 2-3 hours during the day.

An example of such a diet is
1 meal (pp) – dense: a choice of fruits (banana, grapefruit, apple, orange), oatmeal with dried fruits + 2-3 tsp flaxseed oil, 2-4 slices of whole-grain bread, green tea or rosehip drink with honey.
2 pp. – light:
1 option: cheese or cottage cheese, kefir, fruit to choose from (banana, grapefruit, apple, orange).
Option 2: protein drink, fruit to choose from (banana, grapefruit, apple, orange).
Option 3: a handful of nuts, a handful of dried fruit, protein drink.
Option 4: a handful of nuts, a handful of dried fruit, cheese or cottage cheese, green tea or a drink of wild rose with honey.
3 pp – light: vegetable salad + 2-3 tsp. olive oil, cereal from cereal mixture, 2-4 slices of whole-grain bread, 1-2 tbsp. juice (grapefruit, apple, orange, pomegranate).
4 pp Before training – easy:
1 option: vegetable salad, meat, poultry or fish (or any other option from 2 meals).
5 pp in 20-30 minutes after training – easy: brown rice with raisins and dried apricots.
6 pp 1 hour after a workout – light: protein drink, fruit to choose from (banana, grapefruit, apple, orange).
7 pp – tight: vegetable salad, meat, poultry or fish.
8 pp shortly before bedtime – light:
1 option: protein drink or kefir.
Option 2: brown rice or oatmeal with raisins and honey.

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