Body building, which has always been a fad among people, has a tough competitor in recent times because going lean is the in-thing these days.
Everyone wants to ditch those extra kilos to have a lean body and strong muscles. It’s a misconception among people that a high-protein diet is beneficial only for a body builder, wrestler or a marathon runner. One must understand that including high protein’s in your diet even if you have a lean body type will strengthen your muscles and will improve your body consumption, thus helping you maintain your body weight to stay fit. They help you to control hunger and encourages weight loss. If weight loss or maintaining a lean body is your major goal in life, a diet rich in proteins is the most effective solution for you.
When dietary protein is consumed, the digestive system uses enzymes (proteases) in the stomach and the small intestine to break the protein down into their basic blocks of building which is into amino acids. These acids aid in building and restoring the muscle tissue and also helps to synthesize protein hormones such as growth hormone (GH) is useful to build your muscle and to burn down the fats, Insulin helps in proper regulation of blood sugar, the thyroid hormone (T3) controls the rate of metabolism, while the insulin-like growth factor-1 (IGF-1) helps in building and repairing muscle, connective tissue and joints. Amino acids are beneficial in one’s body because they replace dead skin cells and also synthesize enzymes. The recommended intake to build lean muscle mass in a body has to be 1 gram of protein per pound of body weight.
The key to achieving a lean body is a proper balance of proteins, fats and carbohydrates. The carbohydrates are divided into two types – the simple carbohydrates and complex carbohydrates. 1 gram of carbohydrates is equal to 4 calories. The simple carbohydrates include monosaccharides which is nothing but simple sugars such as glucose, fructose and galactose. It also contains disaccharides also known as double sugars like sucrose, dextrose and lactose. One the other hand complex carbohydrates when consumed, enzymes in the saliva and inside the small intestine are secreted by the digestive system to break down the carbohydrates into simple sugars like glucose. This form of simple sugar, then passes through the intestinal wall and enters the bloodstream where it is referred to as a blood sugar. Since the digestive system takes at a slow pace, blood sugar is raised slowly by the complex carbohydrates as compared to the simple carbohydrates. Some of the sources of complex carbohydrates are oatmeal, quinoa, white rice and brown rice to name a few. Insulin is a kind of hormone which the beta cells of the pancreas release in response to rising blood sugar. It pushes the glucose into muscle cell where it used to produce energy.
The carbohydrates loading technique is a great method to achieve a lean body muscle. Prior to a physique contests or endurance races, this technique is followed in order to infuse extra carbohydrates and water into the muscles. This method of infusing carbohydrates into one’s body helps fuel up the runner, cyclist and also enhances the appearance of the body builder. By starting it 7 days out from a physique competition or race restricts carbohydrates continuously for 3 days. This process helps elevate glycogen synthase. Once the carbohydrates are added back into the diet for 3 days (72 hours) they will be stored as glycogens at a very high concentration.
As far as animal protein intake is considered, egg white protein is one of the highest quality sources of protein, while whey protein is a naturally complete form of protein with all 8 amino acids included in it. A rich source of branched amino acids, these sources are very beneficial for athletes since they are directly metabolized into the muscle tissue and are utilized during exercise and resistance training. This protein is also termed as fast protein, thanks to its ability to provide quick nourishment to muscles. Plant based proteins do not contain all the 8 amino acids. Plant proteins like soy protein is useful to accelerate the bone heath and functioning of the immune system. Brown rice protein is high in carbohydrates and is not great to use in case you are dieting. The pea protein which comes from yellow split pea is a great source of protein popular among vegans and vegetarians. It lacks in branched amino acids. One of the costliest protein powders available in the market, Hemp protein is also very popular form of protein for vegans.
Leaning isn't as easy a process as it looks. It can simply be considered as smart eating followed by an efficient workout and training. If you aspire a lean body you need to master the trick of dealing with your Macros (short for macronutrients proteins, fats and carbohydrates) in the right manner without keeping yourselves deprived from anything. For achieving this body type it is not advisable to cut down on the entire group of food, abandoning compound movements or spending long hours o1`n the treadmill. You just need to push your body to its full potential in the right manner. There are two types of proteins namely gluconeogenesis and ketogenesis. The protein ratio however varies in an athlete and a normal individual. In an athlete the ratio is about 1:5 gram per pound while a common man will have a ratio of about 1:1 gram per pound. A gluconeogenesis diet includes a high level of glucose along with other protein sources, while a ketogenic diet is high in fat and protein. A normal diet for a lean muscle mass should be a balance of carbs, proteins and fats. Foods like fish, eggs, protein powders, omega eggs, soya are all rich in proteins while foods like walnuts and avocados are high in fats. Following this diet with a proper balance of fat, carbs and protein ratios will give great strength to your muscles. It helps you to loose fat and build your muscle mass. Lean body mass totally depends on the percentage of your body fat. Hence one has to remember that every calorie that has been burnt counts.
Proteins acts as the most gratifying macronutrient. Increasing your protein intake not only makes you feel full for a long duration, but also strengthens your muscle mass when you lower the intake of calories. They also stimulate the secretion of glucagon, thus releasing the stored energy to train harder. The protein intake should be done every two and a half to three hours but in a balanced and equal proportion. You can cleverly spread your intake ensuring your body gets at least 25 to 30 grams of protein and dietary fibres every four hours. Vegans who are trying to achieve a lean body must consume a diet comprising green leafy vegetables. This will also help balance the acid level in your body. Vegetables like cabbage and spinach ensure you get a full meal without any calorie intake. For those who prefer having meat to build their lean muscle mass, eggs top the list of high-protein foods and also helps restrain food cravings. Including fish in your body building plan is a good idea to increase the protein intake. One should also consider eating chicken breast, the high level of amino acids present in chicken breast makes it staple for gaining lean body mass. Cottage cheese is high in whey proteins which is an essential element for muscle body building. Including low fat cheese in your diet will cause no harm.
Benefits of including foods that are high on protein in the diet for a lean body are limitless.
1. High protein diet is required to maintain lean body's muscle mass. Protein intake has to be taken after checking the muscle mass.
2. To get maximum benefit it is important to include protein intake among all meals.
3. The precise amount of protein varies from person to person. Someone with a lean body and engaged in heavy workouts requires more protein per gram than his weight. If any supplements are used it should be of good quality and subject to intense workout.
4. Large amounts of protein enter our body through meat consumption. Vegans can replace these foods with plant-based proteins such as beans and legumes. This can also reduce your risks like cholesterol which comes from proteins coming from meat consumption.
5. In order to get a lean body muscle, our body needs a proper balance of fats, proteins, carbohydrates and fibers.
People these days are mixing fitness with body building. There is a vast difference between the two. A body builder who is trying to get fit is well aware about his fat percentage and will work out and control his diet accordingly. Someone who is working towards getting a lean body will have to follow a totally different diet plan. Both have their own working out techniques that work towards making them fit and healthy.
Rakesh Udiyar - Celebrity Trainer and Fitness Expert