In the context of supercompensation, imagine the result if you were to remove protein from your diet for a day. In a nutshell, the lead-up phase consists of your training and diet for the several days before the protein deprivation day. The first way is to continue with your regular diet and training right up until the day you do the protein deprivation technique.
The second method involves temporarily restricting your carb intake before the protein deprivation day.
Basically, during the 3 days leading up to your protein deprivation day, you will keep your carb intake to around 30 to 50 grams per day (don't change anything else in your diet, just reduce your carb intake). Restricting your carbs will deplete your body's glycogen stores, forcing it to rely more on fat and protein for energy. Now you must train to consolidate into muscle the extra protein your body is holding on to.
Here's why this is important: you've just eliminated protein from your diet for a day and your body is ready to suck up every last bit of protein it can. It's truly amazing what an incredible effect purposefully restricting or removing a major nutrient such as protein (or carbs) can do for muscle growth. With the techniques described in this article, you can add pounds of new muscle to your body in a very short period of time. Carb-loading is used primarily by endurance athletes to increase glycogen stores in the muscles beyond what the body will normally store.


Training is then reduced and the athlete eats large amounts of carbs, in effect "loading" the muscles with glycogen (stored carbohydrates). Just like with carb-loading, your body will react by greedily holding onto every last bit of protein it can.
You've just finished depriving your body of protein for an entire day and it's ready to start sucking it up. Your body is in the process of reloading with protein and you want to make sure you give it as much as you possibly can (just like with carb-loading).
But here's the major difference: when accompanied by appropriate training, unlike with carb-loading where the extra carbs are burnt for fuel, you can convince your body to hang onto that extra protein permanently. The supercompensation phase is the nutrition and training techniques you will use to maximize the rebound off the protein deprivation day. He originated this theory after noting that farmers in Bulgaria would rotate protein in and out of the diets of their livestock to improve the amount and quality of the meat in the animals.
Take a full day (or two) off training the day before you do the protein starvation day to make sure you're fully rested.
In the supercompensation phase, you will see how restricting then reloading your carbs, when properly combined with protein deprivation, can really shock your body into new muscle growth. As long as you keep eating fruit, your body will use up its protein stores (known as the free amino acid pool) and set up the supercompensation phase. Depending on how your body reacts to protein deprivation, you may not feel like training at all.


To maximize the supercompensation effect of the protein deprivation day, train for maximum muscle breakdown. Your body will be supercompensating for the protein deprivation day by grabbing and holding onto a lot more of this protein than it normally would. Not only are you doing a protein-load in the third phase, you will also be doing a carb-load! The result: your muscles take up even more protein, which means you can gain even more muscle very quickly!
Working out will help to increase the effect of the protein deprivation day by creating an even more urgent need in your body to hold onto protein. To maximize the effect of the protein deprivation day, you should try to eat at least 1 gram of protein per pound of bodyweight MINIMUM (i.e.
Your body uses up its protein stores and, just like in carb-loading, this creates an urgent need in your body to store the missing nutrient when it gets it again.
You'll still get the effect of the protein deprivation, just not as strongly as if you were training.
Because of the protein deprivation and supercompensation effect, your body will be looking to hold onto a lot more protein, i.e.



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