Diets - High protein diet for muscle building.

High protein diets have always been popular with athletes. Their popularity
increased tenfold during the past 5 years with the introduction of the low carb
type diets to the public that include high protein foods.

Regular people who do not exercise can eat moderately high protein foods. On the
other hand athletes and people on muscle building diets must eat at least 1gram
per lb of bodyweight in order to build muscle. A high protein diet is the staple
of bodybuilders. Bodybuilding athletes always include a high protein food source
in their daily diet.

High protein foods you can include in your diet are:

Turkey breast Chicken breast Lean cuts of red meat Lean cuts of pork Fish (most
fish is high in protein) Eggs & Egg Whites Skim Milk Low fat cottage cheese
Protein powders & bars

Whether you are going for muscle building or fat loss, a high protein diet plan
can certainly help you either way.

If you are trying to build muscle, you need a high protein intake in your daily
diet in order to recover from workouts and build muscle tissue. Protein provides
the building blocks for muscle and without it muscle building and growth simply
will not occur. During weightlifting and hard training, muscle tissue is broken
down. In order for that muscle tissue to be rebuilt and grow stronger, we need
to eat a diet high in protein. It's pretty simple.

If fat loss is one's goal, a high protein diet is also an absolute must. Most
high protein foods are very low in carbs and saturated fats. Therefore by eating
high protein foods in your diet, you also also eating quality low calorie foods.
In order to accelerate the fat loss process, reducing carbs and overall calories
is usually recommended. High protein foods can help you in achieving that.

An average person who trains hard and weighs 180lbs requires a minimum of
180grams of protein in his diet per day. This means at least 1gram of protein
per pound of bodyweight. Anything less and muscle building/recovery will not be
optimal. Some hard training athletes consume up to 2 grams of protein per lb of
bodyweight in order to accelerate the muscle building process. This is not
recommended for most people who require a moderately high protein intake. The
total amount of protein taken every day should be spread over 5 to 6 meals
throughout the course of a day.

Timing of high protein foods is also very important. You should be consuming
high protein foods at all times but more for your breakfast, post workout meal
and before-bed meal. Start your high protein daily diet by giving your body good
quality protein to start the day. Then, right after your workout, consume a
protein shake that will help kick start the muscle repairing process. Last but
not least you have your before bed meal where you must consume a slow digesting
form of protein (casein mostly) that will give you a steady release of high
quality amino acids throughout the night.

Eating high amounts of protein in your diet can be very demanding. It requires a
lot of time to cook high protein foods like chicken and turkey. The best way to
get all of your protein is to use protein powders. Protein powders are extremely
high in protein and they are very convenient to use. Just one small scoop of
protein can provide 20-24 grams of the highest quality protein available. Make
sure you choose your high protein supplements wisely. Do not get caught up in
the marketing frenzy of magazines. A tub of high quality protein should not cost
you more than $30 at any given time.

For more information on protein foods vs. protein supplements, check out:
http://www.bodybuildingapplied.com/index_center_articles.asp?newsId=88

If you decide to embark upon a high protein diet, make sure you include a lot of
vegetables and fibrous carbs with your meals in order to help protein digestion.
Try to eat at least two salads per day and/or steamed vegetables. Furthermore,
try to stay consistent with your high protein diet, day in day out, in order to
keep a steady influx of aminos to your muscles. Always remember that if you are
not eating enough protein & calories in your diet, your body will use existing
muscle tissue to repair itself.


RESOURCE BOX: Kostas Marangopoulos is a certified personal trainer, natural
bodybuilder and owner of one of the best natural bodybuilding websites on the
web, Bodybuilding Applied.com. To get Kostas' free monthy bodybuilding diet &
training secrets newsletter, please visit http://www.BodybuildingApplied.com