High Calorie, High Protein Diet

High Calorie, High Protein Diet

By | January 21, 2017

A high calorie / high protein diet is used to promote muscle growth and weight gain. It is beneficial to bodybuilders in bulking and hard gainers, people who are very thin and have trouble gaining weight. The food you eat on this diet should complement an exercise program designed to ease muscle growth by promoting the production of hormones that are used to build muscle

calories
According to Anthony Ellis, a leading fitness consultant for hard gainer body types, you need to eat 15 to 20 times your body weight in calories to build muscle. These calories should be from nutritious whole foods, not junk food like potato chips and ice. Furthermore, 30 percent of those calories come from protein, another 40 percent from carbohydrates and 30 percent from fat. Eating in this way promotes growth hormone and testosterone production, which helps muscles grow and reduce the amount of insulin produced so that calories do not turn into fat. A test meal of this type of protein-carbohydrate-fat ratio would be a 5 gram chicken breast combined with 11/2 cups brown rice.

protein
Protein intake is the most important factor in this type of diet and to build muscle. Protein is used to repair the tears that were created in muscles when exercising, if your body does not get protein from your diet, it will take it from the muscles. If this happens, you will lose muscle mass instead of getting it, and if you are on a high calorie diet, you will end up getting fat. According to Hugo Rivera, a bodybuilding nutrition specialist, you should eat at least 0.8 grams of protein and up to 1. 5 grams for every kilogram of body weight each day. This means that if you are 150 pounds, eat 120-225 grams of protein each day. This does not mean you have to eat a steak at every meal. Supplements, such as whey protein, may be used to replace a protein source in any meals. When you are on a high calorie / high protein diet, it is advantageous to space out meals, eating less per meal so you eat up to six times a day. This counteracts insulin production and storage of fat. Eating 120 gramav protein spread throughout the day on this type of diet could work like this:


Meal 1: Protein Drink

Meal 2: Protein drink combined with juice
Meal 3: Chicken breast with rice

Meal 4: Four eggs
Meal 5: Steak with green beans
Meal 6: Protein drink with juice

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