16 amzing high protein recipes: To help you build muscle and lose fat (16 cookbook series)
Format: Print Length
Publisher: leo leter; 1 edition (January 17, 2015)
Format: PDF / Kindle / ePub
Size: 7.4 MB
Downloadable formats: PDF
We decided to write a serie of 16 cookbooks which contains 16 recipes each, so thats a total of 256 recipes. All of the books will be different from another. This first book out of the 16 series contains 16 high protein recipes to help you build muscle and lose fat. 7 protein whey powder recepis and 13 regular high protein recipes.
Protein is described as essential by advocates of the high-protein diet, which includes a large proportion of the bodybuilding community; it is claimed to provide the muscle with amino acids required to repair the damage done by anaerobic exercise. High protein consumption leads to increased levels of IGF-1, a hormone which signals, amongst other things, that it is time to synthesize muscle proteins. Some consume Protein supplements after bodybuilding workouts, as they provide a quick and easily consumable protein source. Alternatively, meat, beans, or other high-protein foods are consumed.
Body size and overall activity must guide protein intakes. However, a good rule of thumb for the hungry young male bodybuilder is to eat a minimum of 1.5 grams of quality, complete proteins per pound of bodyweight. Some very hard-training individuals, lab measured to be in negative nitrogen balance over a 72-hour period at 1.5 grams of protein per pound of body weight, have overcome plateaus in muscle mass gains and strength by increasing their protein intake to 2 grams per pound of bodyweight!
Additionally, some individuals seem to have a high level of carbohydrate intolerance (meaning they can not produce effective insulin responses to metabolize the carbohydrates), and for these individuals. I actually recommend up to 2.25 grams per pound of bodyweight. In these cases, a hard training, lean, 200-lb. male would normally shoot for at least 300 grams of protein a day. If he has difficulty with carbohydrates, he should move his protein to as high as 450 grams per day.
Believe it or not, with all we know about medicines today, frequent small doses of protein are the most effective blood sugar balancing agent!
Bon appetit! Now lets get ripped!!