How to include protein powders in your everyday diet

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Main rules of everyday diet

  • I set up a meal routine

Setting up a daily meal routine will provide your body with points of reference. It helps our body regulate food intake and avoid the trap of mindless snacking, which is harmful to your health. Therefore, I recommend to have a breakfast, a lunch and a dinner, and also a snack when really necessary.

  • I take the time to eat

It is considered that 20 minutes are required for our brain to receive the signal that we are eating. And only then you can have a feeling of satiety. This is why I recommend you to eat slowly and to make sure that your meals last at least 20 minutes.

  • I opt for healthy eating

Starchy foods with each meal to provide energy

Meat, fish or eggs to provide proteins

Fruits and vegetables, at least 5 portions a day, to provide vitamins and fibre

Dairy products, 3 per day, to provide calcium and protein

Fats should be eaten in moderation, but not eliminated completely, as they are also a good source of vitamins and other nutrients

Sugary products should be kept to a minimum

Salt should be kept to a minimum

An unlimited quantity of water can be consumed throughout the day.

Mass gain and everyday diet

When trying to gain muscle mass, diet plays a crucial role. It is indeed a period when you are going to eat more in order to promote muscle development. Muscle mass gainers, rich in carbohydrates and proteins, will supplement your diet to enrich it and meet the body needs to maintain intense efforts during workouts.

Meals for mass gain:

  • Complete breakfast: cereals, fruit, dairy product, hot drink
  • Lunch / Dinner: Meat or fish, starch foods, vegetables, fruit, dairy product
  • Snack between meals, 1, 2 or 3 times a day: 1 shaker of Mass gainer (product) with semi-skimmed milk.

Muscle maintenance and everyday diet

During a period of muscle maintenance, your diet must be perfectly balanced to prevent fat mass gain. Protein powders will supplement this diet. They should be used after workout for optimal recovery.

Meal for muscle maintenance:

  • Complete breakfast: cereals, fruit, dairy product, hot drink
  • Lunch / Dinner: Meat or fish, starch foods, vegetables, fruit, dairy product
  • Recovery shortly after workout: 1 shaker of whey.

Muscle leaning or weight loss

During a muscle leaning period, your diet should be balanced and slightly low-calorie. You should not reduce your calorie intake too abruptly or it might affect your muscle mass. Your calorie intake should be lowered gradually.

  • Reduce you daily calorie intake by 15%.
  • Increase your protein intake (proteins should account for 30% of your daily energy intake)
  • Reduce your lipid (fat) intake (lipids should account for 20% of your daily energy intake)
  • Do not forget starch foods - complex carbohydrates provide energy for your day and your workouts. (Carbohydrates should account for 50% of your daily energy intake)
  • Stay hydrated!!!

Protein powders will supplement your diet. Depending on the amount of powder to be used (do not exceed 1/3 of your daily protein intake), drink 1 shaker as soon as your workout is over in order to promote muscle recovery. Other shakers will be used as a snack.

Muscle leaning meals:

  • Breakfast: cereals, fruits, non-fat dairy product, hot drink
  • Lunch / Dinner: Meat or fish, starch foods, vegetables, fruit, non-fat dairy product
  • Recovery right after workout: 1 shaker of whey or casein.
Marie Fauchille
Dietician | Nutritionist
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