Increase protein intake
Low-carbohydrate diets require that carbohydrate intake be limited by weight: bodybuilders weighing more than 190 pounds should be limited to 56-75 grams of carbohydrate per day, and athletes under 190 pounds should be limited to 40-55 grams of carbohydrate per day. . When carbohydrate intake is lower than 75 grams per day, the body will use more protein as an energy source. Therefore, protein intake should be increased to 2 grams per pound of body weight per day during low carbohydrate intake.
Intake of whey protein before and after training
Whey protein contains a large number of branched-chain amino acids that can replace carbohydrates to provide energy for training. Taking 40-60 grams of whey protein before training prevents the body from depleting muscle tissue. Immediately after training, another 40-60 grams of whey protein is ingested to rebuild muscle tissue. In addition, 50% of the daily carbohydrate quota is scheduled for intake after training.
Daily intake of red meat
Red meat can provide fat to the body as an energy source and protect the protein from being used for energy supply. Red meat is also rich in alanine, which can be used for energy without causing elevated levels of insulin. Take at least 50 grams of protein from the red lean meat every day and distribute it in two meals: 25 grams for breakfast and 25 grams for another meal. This will ensure a sustained supply of alanine in the body and prevent the body from using protein as an energy source.
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