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Carbohydrates Verses Protein in Men

Fitness for mind and body.

Are you dieting and feel certain you are eating right? It could be you are not. Changing your diet can help you build muscle faster, and it will also give you more energy.

Diet Sign

Diets rich in carbohydrates do not seem to be beneficial for men trying to lose weight.

Instead, studies now show that men who eat one gram of protein daily per pound of body weight are having more success in their weight loss attempts. Although this is more than the body needs, the excess protein will actually help you burn fat. In addition, reduce the sugar, salt and caffeine.

A recent study compared high-carbohydrate and high-protein diets for weight loss in overweight men. Calories were the same in both groups but the high protein group lost 28 percent more weight. More importantly, the metabolic rates of the men in the high protein group were 14 percent faster.

Protein based meal replacements are the easiest ways to get the amount of protein suggested. Try single servings of protein bars to get the recommended levels of protein each day. But you don't want to give up carbohydrates entirely or even cut back on them too much. What you need to do is eat the right carbohydrates and add more protein to your diet.

Low Carb/No Carb

Low-carb and no-carb dieting strategies can actually make it harder, not easier, to lose weight, according to Nancy Snyderman, MD, chief medical editor for NBC News. Why? Because your body uses carbs to fuel its energy-producing system. Try whole grain cereals and breads, brown rice and yes, potatoes. And calories do matter, so don't over-do.

You can improve your workday simply by having a breakfast consisting of a combination of protein and carbohydrate. This will give you a boost of energy all morning. You won't be slumped over your desk, gulping coffee, trying to wake up.

Keep the work energy flowing by having a mid-morning carbohydrate snack such as an apple or banana. This type of healthy carbohydrate will help you fulfill your carb needs in the best manner possible. For convenience, you could have a low-fat energy bar instead, if you wish.

The carbohydrate choices you make should be the "good for you" choices. Your body does still need some carbohydrates. Two other important factors are to eat more raw vegetables and get enough fiber in your diet.

Eating and training - how do we handle this?

The two most important times to eat are when you wake up and after you train. You need fuel in your tank to train hard; if you don't fuel up at breakfast, you'll be running on empty later.

Make sure the majority of your breakfast consists of carbohydrates, with some protein, maybe in the form of egg whites, thrown in for good measure. Low-fat yogurt, or milk and cereal, are also good choices. It's equally critical to refuel immediately after you train. The reason for this is because this is when your body's cells are most receptive to replenishing the energy they just spent. A premade drink containing carbs and protein will satisfy immediate post-workout needs in the short run. A more substantial meal, however, consisting of complex carbs and you should consume complete protein within 90 minutes of a workout.

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