HOW MUCH IS ENOUGH?There is a lot of information on just how much protein you need to eat to gain
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 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 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 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, need is more than 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 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 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 carbohydrates you will need to burn in place of protein. Someone on Deca-Durabolin for instance, would need significantly higher amounts of protein due to nitrogen balance and protein synthesis caused by steroid. These people have trained their muscles however, and therefore store more protein than they burn, thus growth response is better.
Carbohydrates are necessary for both runner (endurance athlete) and 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 protein instead of carbohydrates, you will be low on glycogen in your muscles and protein will not be used to build and recover them, whole reason you are eating 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 same proportions. Do not focus meal on proteins, but make proteins enrichment to 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 day. Proteins will build and recover your muscle tissue, like you desire, but only if you eat 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 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 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 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.
