How Much Is Enough? by Jeremy Barnett

HOW MUCH IS ENOUGH?

There is a lot of information on just how much protein you need to eat to

gain the muscle you want to. It is true that protein builds muscle mass, but

it can also be burned as energy instead of being used to build and recover

muscle tissue. So what is the right balance? As an athlete, you need

carbohydrates and protein both to reach a balance that will yield results.

Bodybuilders need a carbohydrate-based diet since carbohydrates are stored in

the muscle for energy. If your muscles are low or depleted in carbohydrates,

then you cannot expect a lot from your muscles while lifting weights. High

protein diets don't provide enough "fuel" for your muscles to let you work

out hard enough to build the way you would like to. The best training diet

contains sufficient protein, not loads of protein, to build, repair, and

strengthen muscle tissue, as well as grow hair, nails and regenerate red

blood cells. The key is that excess protein is not stored as protein in your

muscles, but burned as energy or stored as fat or glycogen. You want to use

it, not burn it.

There are different needs for different athletes, but a good balance is

always present in success. For instance, weightlifters will often seek

protein while runners will avoid it, looking for carbohydrates, but without a

balance, neither will succeed in their goals. We have yet to come to a

definition of exact protein needs, but we do know that for an athlete, the

need is more than the RDA states, which is 0.4 grams per pound of body

weight. In fact, you could double that and be at a good intake of protein. If

you don't have the right balance of protein and carbohydrates, then you could

be hindering your gains. Those who do intense exercise or endurance training,

seeking high carbohydrates and low protein would get 5 or 10 percent of

energy from burning protein and thus, it would not be used for muscle repair

and growth. The same is true with a dieter on a low calorie (too low) diet.

There is a study by a Dr. Lemon (Lemon et al. 1992) where 22 year old men

trained in the gym for an hour and a half, six days per week. These men

required about 0.7 grams of protein per pound of body weight to stay in

protein balance. This would mean a 150 lb male would need 102 grams of

protein per day. There are others who say to take in 1.0 - 1.5 grams per

pound of body weight. The World Anabolic Review will tell you just that.

This is an understandable intake if you are a hardcore body builder or on

steroids as you will certainly use it, but do not neglect the carbohydrates

you will need to burn in place of the protein. Someone on Deca-Durabolin for

instance, would need significantly higher amounts of protein due to the

nitrogen balance and protein synthesis caused by the steroid. These people

have trained their muscles however, and therefore store more protein than

they burn, thus the growth response is better.

Carbohydrates are necessary for both the runner (endurance athlete) and the

bodybuilder, because they are stored in your muscles as energy or fuel when

needed. Unlike carbs, protein, when it is stored, is stored as fat or

glycogen. So, if you are burning the protein instead of the carbohydrates,

you will be low on glycogen in your muscles and the protein will not be used

to build and recover them, the whole reason you are eating the protein to

begin with. One third of a person's dinner should consist of protein rich

foods. The rest should be carbohydrate rich foods. For instance, eat a

carbohydrate rich breakfast, then a lunch, which is 1/3 protein and 2/3

carbs, then a dinner of the same proportions. Do not focus the meal on

proteins, but make the proteins the enrichment to the meal. Fish, chicken,

lean meats, etc… can be added to enrich a good meal, don't make them THE meal.

Carbohydrates are important to maintain high energy and to train at your best

throughout the day. Proteins will build and recover your muscle tissue, like

you desire, but only if you eat the right balance. A high protein/low

carbohydrate diet will lead to fatigue, glycogen stores being depleted, and

frustration because you are training hard and not gaining the mass.

The next key to success is rest. Rest periods are very important in any

exercise program. Tired muscles require adequate time to heal and grow. If

you over train, you could require days or weeks of recovery. In a report

about swimmers, it was shown that a two and a half week taper was

insufficient to recover from the staleness of a six-month season. So, if you

are working out; get your protein, get your carbs, and get your rest.

It is a common thought and concern that carbohydrates are fattening. They are

not. Too much fat is fattening. In one teaspoon of fat you will find 36

calories. In one teaspoon of carbohydrates you will find 16 calories. Now,

how much of that is converted into fat is limited, because you burn the carbs

for energy when you workout. Fats are stored. There are four calories in one

gram of carbohydrate; four calories in one gram of protein; nine calories in

one gram of fat; and seven calories in one gram of alcohol.

What you burn and when. There are really several sources of energy, when you

are doing low level exercise, such as walking or maybe the activity at your

work if it is not just sitting in a chair (like me), you burn primarily fats

for your energy. When doing light to moderate exercise, jogging or walking

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BIO:

JEREMY BARNETT
Fitness Director for Fitness Advantage in Ft. Myers, Fl.
ISSA & IFPA Certified Fitness Trainer, Certified Specialist in Performance Nutrition, Certified Post Injury Fitness and Rehabilitation Trainer

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