#4: Are carbs and protein essential to build muscle? Protein yes, carbs no, but they can improve the T:C ratio and maximize strength gains. Taking protein or amino acids will give you greater muscle and strength gains over taking nothing or supplementing with carbs alone. Whey protein is a superior protein source and research shows that a dose of 25 grams of whey will optimally enhance protein synthesis post-workout in most trainees. A larger dose may be warranted depending on age, training status, and how much protein you eat in your diet. If you opt for straight amino acids, a threshold dose of 10 grams of essential amino acids containing at least 4 grams of leucine is indicated. Research shows carbs are not necessary to maximally trigger protein synthesis. A recent study found there was no difference in muscle protein synthesis or protein balance when 25 grams of whey protein or the same dose of whey with 50 grams of carbs were supplemented after strength training. Many trainees believe that the extra insulin spike that comes with the carbs will further enhance muscle building, but this is not supported by the research. However, it is possible that taking carbs with protein over the longer term has some additive effect on muscle gains by enhancing the hormonal environment, but the acute protein synthesis response doesn’t show this. For instance, taking workout carbs can lead to a lower cortisol response to training, thereby enhancing recovery. A recent study found that when untrained men took glucose with whey protein after hypertrophy-style training for 12 weeks they had significantly lower cortisol than a group that took only protein. In addition, the protein-carb group also gained slightly more maximal strength than the protein group, lending support for using carbs if the goal is strength. A research review concurs, with the greatest strength and muscle gains coming from taking 1.2 to 2 grams/kg of protein and 44 to 50 calories/kg of body weight. #5: If your primary goal is fat loss, avoid carbs. Dual training goals such as fat loss and gaining muscle may warrant carbs. If your goal is fat loss, carb supplementation isn’t necessary since we know it’s not needed maximally triggering protein. Opt for one protein shake post-workout. Avoid taking protein multiple times during the day because whey protein in particular elicits a large insulin spike, which is not beneficial for fat loss. Situations in which carbs can be beneficial include the following: • If you have dual goals of fat loss and building muscle or strength and are lifting to failure, carbs or a carb mouth rinse may help you train through that message from your brain that tells you “I’m done.” • If you’re an athlete who is trying to lose fat but also train for performance, carbs may support work capacity and training intensity, while enhancing recovery by lowering cortisol. • Research suggests that moderate calorie restriction yields better fat loss and performance results than severe calorie restriction in athletes. Therefore, post-workout carbs may be beneficial because the body is primed to replenish glycogen rather than store fat during the post-workout “window.” For instance, reducing calories by 450 a day (moderate) allowed athletes to lose 31 percent body fat, gain 2.1 percent muscle, and maintain strength. A second group that reduced calories by 900 a day (severe), lost only 21 percent body fat, gained no lean mass, and had poorer performance at the end of the study. The Bottom Line: You can’t out-train a bad diet, but you also can’t out-diet lack of effort. Performance and body composition results come from solid training protocols, a lot of hard work, and smart nutrition strategies that maximize work capacity, recovery, and hormonal balance.
Posted on: Tue, 27 May 2014 06:58:36 +0000
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