Protein V carb Intakes

[Bazza]

I was reading TFB' post about NZ being the third fattest nation and then was reading another post when it raised the question in the old cogs about the carb v protein debate, particularly in bodybuilding. Of course we can all argue that whatever stage you are at in terms of getting your body right to compete dictate this to a large extent, its an important one to get right for balance in day to day life....heres some interesting info as I was surfing about it

Recommended daily allowance

In 1980, the National Research Council set the protein requirement for adults at 0.8 grams per kilogram (2.2 pounds) of bodyweight. This supposedly meets the requirements of 97% of everyone. According to this figure, a 150-pound adult requires 56 grams of protein daily; a 225-pound bodybuilder needs 84 grams of protein. But since the turn of the century, most Americans have consumed about 100 grams of protein a day.

Is the RDA enough for bodybuilders?

Some studies show increased protein synthesis in muscle 2-4 hours after intense exercise. At this time, muscle uptake of amino acids increases at a rate many times above normal or resting conditions.A 1970 study showed that a level of protein 250% of the RDA wasn't enough to prevent a negative nitrogen balance in 4 out of 10 weightlifters. Studies of Russian weightlifters show that protein intakes of 162-200% of the RDA are needed to offset negative nitrogen balance.Protein requirements for bodybuilders have a close relationship to both carbohydrate and calorie intake. Protein, calories, and carbs Studies show that if your muscle glycogen stores are low, you lose more protein when you exercise. Muscle glycogen stores depend on adequate carbohydrate intake. Bodybuilders who go on lowcarbohydrate diets are courting a catabolic state. What happens is that without sufficient carbs--the body's primary fuel--you

convert protein into sugar (carbs). This protein comes from your muscles, hence the catabolic state.Carbohydrates serve to spare protein for tissue-building. In fact, there is an inverse relationship between protein and carbs: the less carbs you eat, the more protein you need. Anja Schreiner recently switched from a high-carb, moderate protein diet to a high carb/high protein plan with gratifying results. This change helped her preserve more muscle in her upper body, a factor in her winning the 1992 IFBB Ms.International title. Anja consumes up to 220 grams of protein a day while training for a contest. This is a hefty amount considering that she weighs only 148 pounds.Total calorie intake also plays a major role in protein requirements. As your calories go down, protein must go up. Again, this helps prevent the onset of a catabolic state. In starvation diets of 500 calories or less, every gram of protein you eat is used entirely for energy. This leads to the emaciated condition observed after prolonged use of such low calorie diets. You are, in essence, cannibalizing your own tissues. The same thing occurs to a lesser degree if too few calories are consumed with an intense training program. This usually happens after a large bodyfat loss. Most experienced bodybuilders are aware of this situation. For this reason, they increase protein as they get lean. Experience has taught them that extra protein serves as a "break" to prevent muscle tissue loss. Carbohydrates also prevent muscle loss in the later stages of dieting. One study showed a significant increase in nitrogen retention after a 25% increase in energy intake through increased carbohydrate consumption.

heres the full article..generic..but interestingbodybuilding balance between protein carbs

[Chillicat]

I've found that since I've upped my protein to around 2g per kilo of body weight, I find it difficult to fit a great deal more food in! But I'm trying hard to get the balance right, and to start the day with something carby (oats), and to wrap my protein in something carby, especially my post workout snack (peanut butter wrap), but not to go overboard with mountains of rice etc with my dinner.

I'm not sure if I'm getting it quite right though - I guess time will tell.

[teamfatboy]

The more I learn, the more I think 'RDA's are a guideline only - and that it's far more complex than that. Personally, experience has shown that I do far better on a higher-protein diet than the RDAs would recommend, even when not training at my hardest.

Funnily enough, one of the things that got me started was an article in The Listener a few years ago when the low-GI thing really became more mainstream - a list of 'symptoms' which, the more I read, the more I agreed with. But it was only really with the learning which goes with bb'ing (for me, anyways) that I started to really test the theory properly.

And if I'm doing my bit to reverse this trend by shedding weight, what I want to know is "Who's eating my pies?" :grin:

[autechre]

"Who's eating my pies?"

Not i :^o

uhh... look over there -->

[Specter]

I've found that since I've upped my protein to around 2g per kilo of body weight, I find it difficult to fit a great deal more food in! But I'm trying hard to get the balance right, and to start the day with something carby (oats), and to wrap my protein in something carby, especially my post workout snack (peanut butter wrap), but not to go overboard with mountains of rice etc with my dinner.

I'm not sure if I'm getting it quite right though - I guess time will tell.

If you cant get all that food in, just send it my way :pfft: