Lift, Eat, Repeat: Your Guide to Eating Well While Gaining Muscle

By Spoonacular

Are you a lifter looking for more delicious ways to get enough protein? Are you a foodie looking to gain muscle? If either (or both) of these describe you, then this eBook was written with you in mind.

Most people already know that you need to eat protein to gain muscle. But to really make the most of your efforts in the gym, you need to know how much protein you need, when to eat protein, which types of protein are best, and which foods are high in protein. This eBook answers these questions in clear, easy-to-digest chapters based on the numerous scientific studies that have investigated these issues.

You will also find 15 easy, tasty, protein-rich recipes developed by the spoonacular team so you can put what you have learned into practice. Think of this eBook as part protein textbook, part protein cookbook.

• Language: English
• Publisher: Spoonacular
• Release date: Jul 26, 2015
• ISBN: 9781311998514

Spoonacular

spoonacular is made up of food lovers from various backgrounds, from nose-always-in-a-book writers with a taste for sweet potato fries to computer scientists with peanut M&M addictions. Together, we aim to change the way people use the internet to interact with food. We have already made spoonacular the best recipe search engine on the web. We are working tirelessly to make sure our free meal planner is second to none. Soon, spoonacular will move beyond home cooking and connect you with the best food in restaurants and the best products in stores. Our mission to help people find the food that meets their requirements as quickly as possible inspired our first eBook, "Lift, Eat, Repeat." We were unhappy with how difficult it was to find scientifically-backed answers to the questions we had about what we should eat for the best results in weightlifting. We compiled this short and straightforward guide to save you from wading through all the research we went through. The right information. The right food. Fast.

Book preview

coverImage.jpg

Lift, Eat, Repeat

Your Guide to Eating Well While Gaining Muscle

Published by spoonacular

Copyright 2015 spoonacular

ISBN 9781311998514

Table of Contents

Introduction

1. What Protein Is and What It Does

2. How Much Protein?

3. When Should I Eat Protein?

4. Types of Protein

5. High Protein Foods

Recipes & Meal Plan

Next Steps

About the Author

Sources

Introduction

If you’re putting the effort into lifting two, three, or even four times a week, you want to be sure you are getting the results you want. So you made the right choice by downloading this eBook; the information you find here will help you understand the relationship between dietary protein and muscle growth so you can make the most of your hard work in the gym.

Indeed, building muscle depends on consuming the right amount of protein. Adequate protein intake can of course be achieved with chalky protein drinks, cans of kidney beans, and dry chicken breasts every single day, but anyone who appreciates good food knows this gets old fast. Besides, there is no reason your meals and snacks cannot be both functional and flavorful. If they are, you are much more likely to stick to your muscle-building meal plan. Some more good news:

Protein increases satiety to a greater extent than carbohydrate or fat, and high-protein meals induce a greater acute appetite suppressive effect than normal-protein meals. [1]

To put that in normal-person speak: not only will protein help you build muscle, you will likely feel more satisified too. Win win.

In this eBook, you will learn:

[1. What Protein Is and What It Does]

[2. How Much Protein?]

[3. When Should I Eat Protein?]

[4. Types of Protein]

[5. High Protein Foods]

After these informative sections, you will find 15 easy, delicious, and protein-rich [Recipes & Meal Plan] developed by the spoonacular team to put what you have learned into practice.

Finally, at the end of the book you will find our [Sources]. We have waded through countless studies to condense their findings into the concrete recommendations you will soon encounter. We have carefully cited the articles and books we have used so you can always refer to the original source for more detailed information.

We wish you an enjoyable read, much success in training, and guten Appetit!

1. What Protein Is and What It Does

-- «It’s sad if some citizens can’t tell a proton from a protein.» - Martin Rees

Protein Is...

A Macronutrient

Protein is one of three macronutrients, along with carbohydrates and fat.

A:\fiverr\July\theusky\book(1) -\img\protein-carbs-fat.jpg

Macronutrients provide the body with energy in the form of calories. Carbohydrates and fat are the body’s preferred energy sources, but protein can also be used for energy when they are not available.[2]

Made Up of Amino Acids

Proteins are made up of amino acids. When the body digests protein, the protein is broken down into these amino acids, which the body can then use to build and repair cells and to produce other proteins, such as enzymes, hormones, and of course, muscle. While some people may only associate protein with muscles, in reality every single cell in the human body — from your hair to your toenails — contains protein. [3] Moreover, proteins are involved in all bodily processes, from carrying out chemical reactions to protecting the body from harmful substances to transmitting messages. [4]

Necessary to