Protein or Carbohydrates?
by: Jeffrey Bedeaux
This has got to be the biggest controversy in modern bodybuilding.
Bodybuilders will say you've got to consume loads of protein to
pack on quality muscle mass and increase strength. Nutrition experts
say that you must eat a high carbohydrate diet, particularly complex
carbs, to improve strength and size, and say that a high protein
is of no benefit.
Who is right? You could say both are right. Only a few studies
have been carried out looking into high protein intake and improvements
in strength and muscle size. The results are inconclusive. Study
design was poor, often only having very few subjects, who may
be over-training or under-training. Other aspects of diet were
often overlooked and most were only carried out on novice weight
trainers who may not know how to train correctly. Also, the topic
of anabolic steroids is avoided which does increase demand for
protein.
Protein
Muscle consists mainly of two proteins, actin and myosin. The
turnover rate of amino acids in these proteins is high, and increases
upon stimulation such as exercise. If the muscle is worked to
maximum effort like during a correctly executed bodybuilding workout,
turnover is extremely high. Hence, there is a large demand from
the body's pool of amino acids. High carb fans say this demand
can be met by only a moderately higher than normal protein intake.
High protein fans argue very high levels of protein are needed
to meet demand. Bodybuilders who have plateaued in their gains
for long periods, have dramatically increased their protein intake
and started making gains. Also anabolic steroids increase the
rate of protein synthesis within muscle cells, further increasing
demand for protein.
Carbohydrate
The argument for a high carb intake comes from the fact that
we need energy to fuel our workouts and to recuperate and grow.
This is certainly the case for athletes who may need as much as
60% of their energy intake from carbs. High carb advocates also
say that a “normal” intake of high protein foods should
be eaten, as starchy carbohydrate foods also contain some protein,
which will increase protein intake sufficiently. The type of carbs
that should be consumed is high fiber starchy ones like whole
meal bread, brown rice, whole wheat breakfast cereals, etc.
Using Both Protein and Carbs
Dietitians and nutritionists too often look at the percentage
of total energy intake for proteins and carbohydrates. It would
be better to look at actual intake levels. Both protein and carbs
are needed in high amounts in order to gain muscle for all the
reasons discussed above.
The problem in giving general advice is that we are individuals
and therefore our requirements for different nutrients vary. If
you are trying to gain muscle at the same time as trying to lose
body fat, your carbohydrate intake will need to be reduced. If
you are a beginner bodybuilder who is very skinny, your protein
intake will need to be high and you will need to consume high
carb foods regularly to gain weight.
Remember, you will not make good gains unless your protein intake
is sufficient. Any successful bodybuilder will tell you this,
no matter what so-called experts say and clinical trials show.
A reasonably high intake of quality carbs is also required to
train on and for recuperation. Eat complex carbs regularly throughout
the day.
It is hard to give you figures of how much is required, as we
are all so different. But as a general rule for any bodybuilder
who is trying to gain muscle size and strength and does not wish
to gain bodyfat, the following would be a good guide:
Protein: 1.0-1.5g of protein per pound bodyweight, depending
on whether you use anabolic steroids. The intake must be staggered
throughout the day at regular intervals.
Carbohydrate: Approximately 2g per pound bodyweight, and eat
regularly through the day. As well as the above, remember to eat
a balanced healthy diet, which is reasonably low in fat and high
in fruit and vegetables.
About The Author
Over the past 16 years I have read 100’s of magazines,
almost 100 books, attended about a dozen seminars and consumed
any other type of information on the topic of bodybuilding to
advance my knowledge in this area. I also have a Bachelors of
Science degree in Biochemistry with minors in Chemistry and Microbiology
from Colorado State University, 1998.
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support@dr-natural-bodybuilding.com
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