For fitness enthusiasts, in addition to training, there is an important part of eating. Professional athletes often have strict diet plans. I have also participated in several competitions and have a certain understanding of muscle-building diets. Today I will share some of my experiences.
The fitness circle often criticizes the ketogenic diet , but a planned, professional and periodic ketogenic diet is sometimes a very good muscle-building diet. The following will introduce:
- What is the periodic ketogenic diet (CKD).
- The main principles of an anabolic diet.
- There are 3 stages of anabolic diet: induction phase, puffing phase and reduction phase.
- How to cycle protein, carbohydrates and fats.
- According to the anabolic diet, what should you eat?
"The Anabolic Diet" is an introduction written by Dr. Mauro Di Pasquale, a practicing physician in Ontario, Canada in 1995 A book about health and fitness subcultures. The anabolic diet is essentially an improvement of the cyclic ketogenic diet (CKD) by Dr. Mauro Di Pasquale.
In addition to molecular biology and genetics education and medical degree, Dr. Di Pasquale was a world-class powerlifter in the late 1970s. After the game, he opened his own clinic to help athletes and even laymen to achieve their health and fitness goals. "Anabolic Diet" was his first work, and he has written some other books on nutrition since then.
Although "Anabolic Diet" is one of his early works, it does not mean that it is useless today.There are quite a few principles worth following behind it. This guide will discuss in depth what is an anabolic diet, the scientific principles behind it, how to start an anabolic diet regimen, and answer some common questions.
What is the cyclic ketogenic diet (CKD)?
Before starting to explain the principles behind the anabolic diet, you need to have a basic overall understanding of the cyclic ketogenic diet. The periodic ketogenic diet is simply a low-carbohydrate diet, followed by a short "carbohydrate intake" phase to restore glycogen .
Since the carbohydrate intake in the ketogenic diet is very low (generally less than 10% of the total macronutrient intake), the protein and fat content are high, and the body's glucose reserve is greatly reduced, the body turns to use Fat for energy. The usual role of ketogenic diet is health care and weight loss, but it is also used as a medical treatment for epilepsy.
anabolic diet
the principle behind anabolic diet
, although they are not in the strict sense of the same anabolic diet in the strict sense Principles of Physiology. The traditional diet method focuses on training muscles or burning fat for a long time. The difference is that the anabolic diet consists of three stages: maintenance, weight gain and reduction period.
Why is this method called "anabolic diet",That's because controlling macronutrients and food choices helps maximize the function of the endocrine system.
Anabolic diet phase
Each phase of the diet is simply to maintain, increase or lose weight by changing caloric intake. The composition of macronutrients in the diet is still proportional to the calorie content. The length of each stage can be determined based on your current body fat level and goals. A typical "cycle" might look like this:
1. Maintenance/"induction" phase
(weeks 1-4): Maintain calorie intake, the recommendation is 18 times you Weight (in pounds). This is also called the "induction" phase because the purpose of this phase is to adapt the body to the macronutrient manipulation behind the anabolic diet.
2. Weight gain stage:
(The length of this stage will vary according to the factors described below): The weight gain stage is a little different because the calorie content may require several weeks of trial and Adjust after the error. In order to determine the number of calories to start during the weight gain phase, my recommends using "ideal weight (in pounds)" and then increase this number by 15% . Assuming that the ideal weight of a small partner is 180 pounds, his goal is to increase to 207 pounds.
The weight gain phase will basically continue until the final goal is reached. The calorie intake per pound of body weight per day should be between 20-25 calories. If your weight gains more than 2 pounds per week,The calorie intake should be reduced a little. On the contrary, if you have not gained much weight, you need to increase your calorie intake.
Ideally, this stage should continue until: A) reaching ideal body weight + 15%, or: B) gaining more than 10% body fat.
3. Weight loss phase
(The length of this phase will vary according to the factors described below): The weight loss phase and the maintenance phase are basically the same, but the calorie intake is reduced to achieve The purpose of losing weight every week. A calorie deficit of 500-1000 calories per day is enough. Losing 2 pounds per week is a bit too extreme. Most of the weight loss will be muscle; aims to lose 1-1.5 pounds per week.
To determine your daily calorie intake at this stage, calculates your weight (in pounds) and multiplies it by 18, then subtracts 500-1000 calories from this number.
This stage should continue until the ideal body fat percentage is reached, preferably less than 10%.
Anabolic diet macronutrient cycle
Although each stage of an anabolic diet has its own calorie intake goal, the inherent macronutrient ratio is maintained at all stages constant. The diet can be divided into two time periods: low-carb weekdays and high-carb weekends.
Working day time:
focus on limiting carbohydrate intake (ie <30g> The proportion of macronutrients should be broken down into 60-65% fat, 30-35% protein, and the rest is carbohydrates.
weekend time:
weekend is used to supplement muscle glycogen , relieve your discomfort due to lack of carbohydrate. The macronutrients of on weekends are almost the opposite of workdays, which are broken down into about 10-20% fat, 10-20% protein, and the rest comes from carbohydrates (60-80%).
The so-called physiology behind the anabolic diet
The anabolic diet is mainly based on the idea that 's very low carbohydrate diet will make the body have to lose weight due to glucose deficiency. / Or get energy from amino acids. The second concept is that the production of androgen is related to the intake of saturated fat.
However, the literature seems to show that long-term high-fat diet can induce insulin resistance, and increasing carbohydrate intake on weekends is quite harmful. In addition, the disadvantage of restricting carbohydrate intake during the working day is that the secretion of insulin will be kept to a minimum and the anabolic response to the diet will be limited. Remember, insulin is a highly anabolic hormone, it can promote muscle protein synthesis, not just the raw material needed for protein synthesis.
Anabolic diet options
saturated fat is a good source of fuel,It is a necessary condition for the production of hormones. Therefore, for the weekday (low carbohydrate) diet, it is recommended:
- fat part of animal protein (especially red meat)
- whole eggs
- full-fat dairy products, such as cheese, cream, butter, etc.
- oil, preferably rapeseed oil, peanut oil, linseed oil, olive oil and coconut oil
- nuts
- fiber vegetables, especially green vegetables, such as broccoli, celery, etc.
again Emphasize that the key to working days is to keep carbohydrate intake within 5-10% of total calorie intake. You may not eat any starchy carbohydrates within a week, because the remaining carbohydrates will be ingested from other foods.
total intake
For example: 2840 calories
= 165 grams of fat, 40 grams of which are saturated fat
+265 grams of protein +30 p2p
About grams of net carbohydrates
Now when it comes to weekends (days with high-carbon supplements), food choice is not a big issue, as long as you eat enough carbohydrates. recommends taking in carbohydrates that the body absorbs slowly, and eating them later in the day, but it is not mandatory. Eat most of the last few hours, some people can tolerate the desire to take in carbon water well, and can evenly arrange the intake in the day's diet.
has no strict rules on what to eat,As long as the macronutrient/calorie goal can be reached every day. I just recommend certain foods for each time period for reference. An anabolic diet is not about ignoring certain foods. Having said that, you may not eat other starchy carbohydrates on weekdays, but you can eat on weekends.
Frequently asked questions about anabolic diets
asked : What supplements can I take on an anabolic diet?
Answer : Almost anything you can eat with other diets, anabolic diets are also okay. However, it may be unwise to supplement large amounts of muscle powder and other high-carbohydrate supplements during the low-carbohydrate diet.
asked : Is this diet safe for people with high blood fat?
Answer : If you have any medical/health problems, it is best to ask the doctor directly.
asked : Does fiber affect my total carbohydrate intake?
Answer : anabolic diet does not include fiber as part of the "net carbohydrate" intake. However, fiber still contains calories like other macronutrients.
asked : Can I use fiber supplements during the working day of an anabolic diet?
Answer : It depends on you, but if you don’t eat too many fibrous vegetables, then it’s okay to take fiber supplements to maintain healthy gastrointestinal function.
asked : After eating a lot of carbohydrates on the weekend, my body will become very swollen and feel drowsy. What should I do?
Answer : You can try to increase the frequency of meals and divide the total carbohydrate intake, or try to eat most of the carbohydrates later in the day because it is more relaxing at night.
asks : Is it normal to feel slow during the initiation/start-up phase of an anabolic diet?
Answer : How many weeks does it take for the human body to adapt to an anabolic diet? , Especially if your diet is based on high carbohydrate intake.
asked : If the body fat has exceeded 10%,I want to follow an anabolic diet, what should I do?
Answer : Follow the recommendations in this guide, but simply skip the muscle gain phase. Once you reach the desired body fat percentage below 10%, you can restart your diet and join the muscle gain phase.
Summary
The ketogenic diet has gained a large number of followers in the past few years, most of which started with the impact of anabolic diets on the health/fitness subculture.
Although there are some reasonable principles behind the anabolic diet, it also has some disadvantages and may not be suitable for everyone.
As with most other dieting strategies, it is wise to try and find what works for your body. Some people may be healthy when using an anabolic diet and find that it makes them perform better, while others may perform better on a more balanced diet, certain macronutrients will not have much fluctuation.
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