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Bodybuilding
Program Basics
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Nutritional
Supplements
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
Jeff 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
from Colorado State University, 1998
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