High protein diets have become an integral part of every body builder’s routine.
When regular meals do not suffice, a hardcore high protein diet is what every body builder chooses to opt for. The process of body building is a very strenuous one and requires much more than a regular man’s diet and lifestyle. It requires a higher intake of high protein meals, protein products and increased time spent at the gym with heavier weights to work out with.
A high protein diet is recommended by nutritionists or gym trainers to help efforts in developing muscles and losing fat, however, these must not be confused with low-carb diets because low-carb diets are usually not calorie controlled and contain large amounts of fat. Whether one’s goal is to increase muscle, weight and get big or lose weight and fat, this is the right type of diet to follow. The reason that this is one of the highly followed diets is that it affects different types of people in many different ways.
Healthy high protein foods –
Healthy high protein foods are important for anyone looking to increase muscle as the human body requires proteins, lots of them.
Proteins are the building blocks of muscle, hence, without proteins the muscles do not increase. During the hours spent in the gym with the weight lifting and strength training workouts, the muscles get stressed and get minute tears in the process of expansion. High protein products then help in rebuilding and repairing the tears in the muscles. A high protein diet consists of items that are lean protein items low on fat which includes meat like chicken or turkey, any type of seafood, cottage cheese, lean cuts of beef, egg whites and whey protein powder. High protein fruits are also included in the diets which consist of easily available fruits like bananas, coconuts, figs, peaches, and Brazil nuts. These give the body necessary protein boost that is required during the body building routine. Nutritionists usually recommend a gram of protein for every pound in body weight. So if someone weighs about 180 pounds then 180 grams of protein food is recommended for an average healthy adult. And since it is not possible for everyone to follow healthy high protein recipes or carry around high protein foods, this is where protein supplements come in handy.
Protein supplements, usually comes in powdered form and are consumed either by having it directly, mixing it in water or mixing it in regular meals. There also are protein bars that are readily available in markets that are easy access to the protein requirements to athletes and body builders.
Body builders and athletes should keep in mind that there are certain times during the day when it is even more beneficial to eat protein-rich foods. These times are during breakfast, since the duration between dinner and breakfast is long; and during dinner so that the proteins are available when the body is repairing the stretched muscles while the individual sleeps. And the most important time of them all is right after the workout routine since the exercise and training is done under a controlled environment; one can keep an exact watch on how much of protein intake is required according to the workout stress that was put in. In the end, the key to following a high protein diet is consuming the right amount of proteins. It is therefore recommended that you also have a diet that consists of protein-rich foods with every meal as it ensures that your body gets all the proteins it requires throughout the course of the day.
Proteins can be described as a long train of amino acids that have been linked together and are joined by peptide bonds.
They are vital ingredients that play a very important role in the growth of the body, as well as the repair of the various body tissues. People who are trying to lose weight are often asked to follow a high protein diet that is low in calories. In fact, an increase in the consumption of foods that are very rich in protein is also recommended for people who are trying to build their muscles and are going through weight training. Foods that are high in protein are soy bean, olives, carrots, eggs, fish, legumes, cauliflower, various beans, chicken, turkey, beef, peas, asparagus, broccoli, okra, veal, artichokes, beetroots, garlic, spinach, nuts, pork, certain dairy products, mushrooms and many other fruits and vegetables.
At times you may find it difficult to consume the required amounts of protein through natural foods. (People who are vegetarian often face this problem).
In such cases, you can boost your intake of protein, by taking a protein supplement. There are several varieties and brands of protein supplements easily available at most stores that sell health products. These supplements can be bought in the form of protein powders, bars or shakes. However, natural sources of protein are believed to have more nutritional advantages that protein supplements. Moreover, some people have complained of problems in protein supplements digestion. These mainly include problems with protein shakes digestion, with diarrhea as a possible outcome.
In case you go through such a situation, it is important to get some professional guidance before proceeding. At times, it could just be a simple case where the body requires some time to get used to the change in diet. It is also important to ensure that you eliminate fried or greasy food from your diet. Another option is that you could add some fiber to slow down the digestion. You could do this by consuming additional oatmeal or an all-bran cereal. The estimated protein digestion time could be anywhere between 2 to 4 hours. However some forms of protein can take much longer than that to digest like milk proteins, which may take up to 7 hours. If you do not have an allergy to the supplements but still face digestive problems, it may be best for you to change the brand of the supplement.
Where does protein digestion begin?
One of the most frequently asked questions is “where does protein digestion begin”? Protein digestion starts in the stomach. Strong muscles form the walls of the stomach. These muscles contract around three times a minute, in order to mix the food that enters the stomach. A lining that consists of small glands covers the stomach walls. The glands in the stomach produce gastric juices, like enzymes, acids and water that facilitate the process of digestion. The enzyme that begins the process of protein digestion is known as Pepsin. Pepsin breaks down the polypeptides into peptides that are shorter. Still, the total chemical digestion does not take place till the proteins reach the jejunum and the duodenum of the small intestine. After that there are more enzymes that get involved in the digestion process. Peptidases and proteases are two such enzymes.
They break the protein down into their smallest building blocks. Another enzyme that is important in protein digestion is the Pancreatin enzyme, which is produced in the pancreas, but can also be found in certain foods like rice flower, and gelatin.
Nevertheless, obtaining as much protein from your diet is still a superior option. Choose foods that are rich in proteins, vitamins, and minerals as these foods will help to ensure overall health.