Carbohydrate diets are not a new invention these days, but three-time Mr. Olympia (1977-1979) Franco Zane started using it more than 25 years ago to create the perfect physique. A low-carb diet may seem simple, but when used incorrectly, it can be dangerous. Because, when the body lacks enough glycogen, it turns to protein reserves for energy. Here are 6 tips to help you maintain muscle mass during a low-carb diet.
- Increase protein intake
Low-carb diets require weight-proportioned carbohydrate intake: 56-75 grams per day for bodybuilders over 190 pounds and 40-55 grams per day for athletes under 190 pounds . When carbohydrate intake is below 75 grams per day, the body will use more protein for energy. Therefore, protein intake should be increased to 2 grams per pound of body weight per day during low-carb periods.
- Consume whey protein before and after training
Whey protein is rich in branched-chain amino acids, which can replace carbohydrates to provide energy for training. Pre-training people with 40-60 grams of whey protein can prevent the body from consuming muscle tissue for energy. Consume another 40-60 grams of whey protein immediately after training to rebuild muscle tissue. Also, plan to eat 50% of your daily carbohydrate quota after training.
- Eat red meat every day
Red meat can provide the body with fat as an energy source, saving protein from the bad luck of being used for energy. Red meat is also rich in propylamine, which can be used for energy without raising insulin levels. Get at least 50 grams of protein from red lean meat each day and divide it between meals: 25 grams for breakfast and 25 grams for the other. This ensures a constant supply of propylamine in the body and prevents the body from using protein as an energy source.
- Use caffeine/ephedra supplements
A nutritional supplement made from a caffeine and ephedra blend can help you keep your carb intake low during high-intensity workouts. Taking 2-4 tablets (150 mg per tablet) before training helps the body burn more fat for energy.
- Increase carbohydrate intake by one day after two weeks
After two weeks on a low-carb diet, increase carbohydrate intake to 2-3 grams per pound of body weight per day on day 15 and reduce protein intake to 1 gram per pound of body weight per day. You can stay on a low-carb diet for 8-9 weeks, as long as you schedule a high-carb diet one day every two weeks. This is important and leads to better results.
