Best Personal Trainers in Rock Hill, SC

When increasing muscle mass is a prioritized goal, people should generally shoot for 0.5 grams to 1 gram of protein per pound of bodyweight. Anything in excess would likely have very little benefit as prioritizing carbohydrates (for a healthy individual with no specific dietary restrictions) would provide you with more energy. More energy will always be ideal for harder training and better recovery. Lean protein does however aid in helping you maintain a feeling of fullness. So when dieting to lose weight, eating protein in excess of 1 gram per pound of bodyweight may be helpful in suppressing hunger. When dieting to gain weight, the need to lower your desire to eat is usually not going to be an issue. In my experience, when new clients come in, the overwhelming majority have not been consuming 0.5 grams of protein per bodyweight on a regular basis. I encourage everyone to have some source of lean protein at each meal as a good place to start.

Unless there is a underlying health issue, then carbs are definitely not bad. They are your primary source for energy, they have muscle building properties, and they enable you to recover better from hard training. If you remove carbs from your diet, you will likely see an immediate scale drop which is a result of water loss and a smaller amount of glycogen being stored in your muscles. This is not tissue weight loss. For this reason you may see carb free diets getting promoted, while they may work by creating a calorie deficit they are not going to be sustainable for most people, especially beginners. Once carbs are reintroduced into a diet then the immediate water/glycogen rebound will occur. Carbs are not a requirement to lose or gain weight, but they make dieting with hard weight training much more efficient.

There is no magic to fasting. If you like it, do it. There are literally millions of people who life a healthy lifestyle that do some form of fasting. Your meal timing should align with your goals and make it the most convenient for you to adhere. In terms of building muscle, performing your best, and recovering from hard weight training, I would not consider fasting ideal. I think it would be more ideal to have a handful of meals and spread them out somewhat evenly throughout the day. This can maintain energy levels, keep hunger suppressed, etc. So, fast if you want, probably not the most ideal method to combine with hard weight training...but it's doable if that is what you prefer.