How to maintain muscle in men's fitness

1. Increase protein intake

A low-carb diet requires limiting carbohydrate intake in proportion to body weight: bodybuilders weighing more than 190 pounds should limit carbohydrate intake to 56-75 grams per day, and athletes weighing less than 190 pounds should limit carbohydrate intake to 40-55 grams per day. When carbohydrate intake is less than 75 grams per day, the body will use more protein as energy. Therefore, protein intake should be increased to 2 grams per pound of body weight per day during the low-carb intake period.

2. Take whey protein before and after training

Whey protein contains a large amount of branched-chain amino acids (amino acid food), which can replace carbohydrates to provide energy for training. Taking 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue for energy. Taking another 40-60 grams of whey protein immediately after training can rebuild muscle tissue. In addition, arrange to take 50% of the daily carbohydrate quota after training.

3. Eat red meat every day

Red meat can provide fat to the body as energy, so that protein will not be used for energy. Red meat is also rich in alanine, which can be used for energy without causing insulin levels to rise. Take at least 50 grams of protein from red lean meat every day and distribute it in two meals: 25 grams for breakfast and 25 grams for another meal. This can ensure a continuous supply of alanine in the body and prevent the body from using protein as energy.

4. After two weeks, increase carbohydrate intake per day

After two weeks of low carb diet, on the 15th day, increase your carb intake to 2-3 grams per pound of body weight per day and reduce your protein intake to 1 gram per pound of body weight per day. You can maintain a low carb diet for 8-9 weeks, just schedule one high carb day every two weeks. This is very important and can bring better results.

5. Perform high-intensity aerobic exercise

A low-carb diet is effective because it reduces glycogen levels in the muscles, forcing the body to rely on fat for energy. High-intensity aerobic training (30 minutes each time, 3-4 times a week) can further deplete glycogen levels and help eliminate more fat. For best results, aerobic training can be scheduled before eating because glycogen levels are lower at this time.