Six great ways to help you maintain muscle mass
A low-carb diet may seem simple, but it can be dangerous when used incorrectly.
Because when the body lacks sufficient glycogen, it uses protein reserves as energy sources.
Here are 6 tips to help you maintain muscle mass during a low-carb diet.
Increasing protein intake A low-carb diet requires limiting weight intake in proportion to body weight: Bodybuilders over 190 pounds should be limited to 56-75 grams per day, and athletes under 190 pounds should be limited to 40-55 grams of cobalt.
When the plasma intake is at least 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 carb intake.
Supplementing Whey Protein Before and After Training Whey protein contains a large number of branched chain amino acids, which can replace derivatives to provide energy for training.
Taking 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue for energy.
Immediately after training, another 40-60 grams of whey protein can be recovered to rebuild muscle tissue.
In addition, 50% of the daily glucose quota will be replaced after training.
Daily intake of red meat Red meat can provide a slight amount of energy to the body and protect protein from the bad luck of using energy for energy.
Red meat also contains alanine, which can be used for energy without causing elevated insulin levels.
Get at least 50 grams of protein from red lean meat every day and distribute it between two meals: 25 grams for breakfast and 25 grams for another meal.
This ensures a continuous supply of alanine in the body and prevents the body from using protein as an energy source.
Increase carbohydrate absorption in two weeks and maintain a hypoglycemic diet for two weeks. On the 15th day, increase carbohydrate implantation to 2-3 grams per pound of body weight per day and reduce protein substitution to 1 grams per pound of body weight per day.
You can maintain a low-carb diet for 8-9 weeks, as long as you schedule a high blood sugar diet every two weeks.
this point is very important.
And can bring better results.
Using Caffeine / Ephedra Tonic A nutritional supplement made from a mixture of caffeine and ephedra can help you maintain a low blood sugar intake during high intensity training.
Adding 2-4 tablets (150 mg each) before training can help your body burn more unfortunate energy.
A high-intensity aerobic training low-carb diet is effective because it reduces the levels of glycogen in the muscles, causing the body to rely on an assistant for energy.
High-intensity aerobic training (30 minutes each time, 3-4 times a week) can further consume glycogen levels and help eliminate more aunts.
For best results, aerobic training can be scheduled before eating, as glycogen levels rise.