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Protein or Carbohydrates?
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. Jeffrey Bedeaux Your guide to building muscle and getting fit.
http://www.dr-natural-bodybuilding.com 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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Burn fat, build muscleCincinnati.comThree local lawmakers will “wait upon the governor” as part of the State of the State address Tuesday in Steubenville. The ceremonial role includes members... After faxing seven national letters of intent for Lakota West football players, ...and more » |
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Burn fat, build muscleCincinnati.comTrainer Trisha DeHall helps her clients, many of them middle-aged women, lose body fat and gain muscle through a system she calls “controlled confusion.” Her specialty at Fit Body Boot Camp in Blue Ash is a 45-minute structured, group session that ...and more » |
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Winter sports keep you healthyLaSalle News TribuneGetting out and being active can build muscle, endurance and balance. There are plenty winter sports available in the Illinois Valley (still to come?). Here are just a few: Kaytlyn Molitor of Princeton has been ice skating since age 8. |
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Pitts Recreation Center releases exercise class schedulesDover PostThe class will build muscle with kickboxing drills while trimming inches with interval training, all meant to boost metabolism and burn fat. Attendees are required to bring a mat and hand weights. The class is $25. Those interested in spending their ... |
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How to fight Indiana's “Right to Work” lawSalonSometimes we'd wield dueling metaphors: they'd compare my role as a union staffer to a lawyer hired to fight on their behalf; I'd compare expecting to get a strong union just by paying dues to trying to build muscle just by paying for a gym membership ...and more » |
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8CN's Mia St John - Tips to weight loss8countnews.comI get a ton of emails asking me how to train, how to lose weight, build muscle, etc... Here's my experience; I know what it's like to feel frustrated with diet and exercise. As a professional boxer I have to get weighed in front of hundreds of people ... |
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The business of buildingThe Border Mail“We supply supplements to people who are trying to build muscle, fat and a range of other things,” store manager Blake Willoughby-Thomas said. Willoughby-Thomas has certificates 3 and 4 in personal training and is sharing his expertise on supplements ... |
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New Rochelle Trainer Offers Free Workout AdviceThe Daily Port Chester“The brain and mindset have to first be in condition before the body will respond to the will and desire to lose weight, get in shape, build muscle, get toned, and stay fit,” said Hunt. “That's why rushing into a gym membership on Jan.and more » |
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