A low-carb diet may seem simple, but it can be very dangerous if used incorrectly. Because when the body lacks enough glycogen, it turns to protein reserves as energy. Here are 6 tips to help you maintain muscle mass during a low-carb diet. Muscle.net organizes articles.
1. Increase protein intake
A low-carb diet requires limiting carbohydrate intake in proportion to body weight: bodybuilders weighing over 190 pounds should limit their intake to 56-75 grams of carbohydrates per day, and athletes weighing under 190 pounds should limit their intake to 40-55 grams per day. grams of carbohydrates. When carbohydrate intake is less than 75 grams per day, the body will use more protein as energy. Therefore, increase your protein intake to 2 grams per pound of body weight per day during low-carbohydrate periods.
2. Take whey protein before and after training
Whey protein contains a large amount of branched-chain amino acids, which can replace carbohydrates to provide energy for training. Taking 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue for energy. Ingesting another 40-60 grams of whey protein immediately after training can rebuild muscle tissue. Also, aim to consume 50% of your daily carbohydrate quota after training.
3. Consume red meat every day
Red meat can provide fat to the body as energy, preventing proteins from being used for energy. Red meat is also rich in propylamine, which is used for energy without raising insulin levels. Get at least 50 grams of protein from lean red meat every day, divided into two meals: 25 grams at breakfast and 25 grams at another meal. This ensures a continuous supply of propylamine in the body and prevents the body from using protein as an energy source. www.jirou.com
4. Use caffeine/ephedra supplements
A nutritional supplement made from a blend of caffeine and ephedra to help keep your carb intake low during high-intensity training. Taking 2-4 tablets (150 mg each) before training helps the body burn more fat for energy.
5. Increase carbohydrate intake for one day after two weeks
After staying on a low-carbohydrate diet for two weeks, increase carbohydrate intake to 2-3 grams per pound of body weight per day and reduce protein intake to 1 gram per pound of body weight per day on day 15. You can maintain a low-carb diet for 8-9 weeks by scheduling a high-carb day every two weeks. This is very important and can bring better results.
6. Carry out high-intensity aerobic training
A low-carb diet works because it reduces glycogen levels in the muscles, forcing the body to rely on fat for energy. High-intensity aerobic training (30 minutes each time, 3-4 times a week) can further deplete glycogen levels and help eliminate more fat. For best results, aerobic training can be scheduled before eating, when glycogen levels are lower.