Weight gain - build symmetrical, fat-free muscle mass
The goal is to preferably build symmetrical fat-free muscle mass.
This is a continuous, constant and difficult way, which is based on three cornerstones – diet, exercise and recovery – depending and based on individual genetics.
These three fundamentals should be well integrated and actively embraced in your daily life. It takes a lot of patience, determination and discipline.
Diet plays an important role especially.
The proper intake of protein is essential aside from a well-balanced, basic diet.
Between 2.0-2.5g of protein per kg of body weight are found as a foundation daily.
Depending on personal conditions, level of performance and objectives, the protein intake can be further adjusted.
Definition phase - Diet-definition
The focus is on a balanced and personalized diet.
The amount and the distribution of macronutrients will be adjusted individually.
The aim is to supply specific nutrients to get closer to your objective goal.
Athletes, professionals or bodybuilders undergo a specific diet in order to prepare for a competition or a photo shoot.
As well as to achieve a certain fitness level (Check-Up).
In the final stage, the focus lies on decreasing body fat and water proportions (mineral balance).
Frequent changes of the distribution of the macronutrients, in other words the carbohydrates and fats are decreased individually step by step, are made. On the other hand, the protein content will be increased gradually.
The calorie deficiency will be adjusted individually. Many athletes are different, meaning on practice and off practice days (calories).
The emphasis lies on keeping the muscle and lean body mass for further definition.
Principles of protein requirement
Proteins are organic substances that consist of chains of amino acids varying in length, meaning every protein has a distinguishing sequence of amino acids.
9 out of 21 different amino acids are essential, meaning that the body itself cannot produce them.
Because of the fact that proteins have different functions in organisms, they are known as the building blocks of life:
- Building of endogenous proteins:
- Protein structures are components of muscle, skin, membranes, and connective tissue
- Hormones like insulin, growth hormones etc.
- Enzymes, carrier proteins, antibodies
- Amino acids provide 4kcal/g of protein and can be used for the production of energy
- Positive effects for bone density.
Athlete Protein Requirements
There are different versions, theories and opinions about this topic.
The non-athlete needs at least 0,8g protein per kg bodyweight per day to maintain their physical stamina. However, this amount is very low for the growth and maintenance of additional muscle mass.
The human being’s need for protein depends on their age and particular workload.
Recommendations for power athletes reach from 1,5g to 3g per kg bodyweight.
A good average is defined with 2 to 2,5g per kg bodyweight.
There are no known negative effects of excessive protein intake with sufficient amounts of fluid on a healthy basis.