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Finding the balance: protein and carbohydrates are a winning combination in a sports diet - Nutrition
American Fitness, Jan-Feb, 2002 by Nancy Clark
Confusion abounds regarding the right balance of protein in a sports diet. Rugby players, runners and skaters alike commonly wonder: 1. if a protein-based diet is less fattening than a carbohydrate-based diet, 2. if protein is best for preventing hypoglycemia, 3. if extra protein is needed to support the demands of their exercise program and 4. if protein supplements are the most effective way to build muscles. This article is designed to clarify some of the confusion about protein and help you find the right balance of protein-rich foods in your sports diet.
Q. I have stopped eating starches like potatoes, pasta, bread and other fattening carbohydrates because I want to lose weight and be a quicker athlete. What is the right balance of protein and carbs for weight loss?
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A. The current popularity of high protein diets for weight loss stems from protein's ability to curb hunger. That is, an egg-based breakfast takes longer to digest and can be more satisfying than an equal number of calories from a plain bagel. By being satiated, you will eat less thereby creating the calorie deficit needed to lose weight.
Yet, despite popular belief, carbohydrates are NOT fattening! Rather, EXCESS CALORIES of carbs, protein or fat are fattening. As an athlete, a carbohydrate-based sports diet is needed to fuel your muscles because carbs are stored in muscles as glycogen. When your muscle glycogen stores become depleted through repeated days of hard training with too few carbohydrates to replenish the losses, you will become fatigued.
Rather than eliminate carbohydrates, I recommend consulting a sports nutritionist who can design a personalized food plan to help you lose weight, maintain energy for training and include your favorite meals. To find a local sports nutritionist, visit www.eatright.org and use the referral network of the American Dietetic Association (ADA).
Q. I struggle with hypoglycemia, so I have cut back on carbohydrates to avoid "sugar highs and lows." I eat protein with each meal but I am afraid to have potatoes, rice and bread. I've heard these foods have a high glycemic index and will quickly elevate my blood sugar, only to create an excessive amount of insulin that takes too much sugar out of my blood and makes me "crash." What is the right balance of protein to carbohydrates to keep my blood sugar stable?
A. Of the athletes I counsel who complain about hypoglycemia, the vast majority do not consume enough calories at breakfast and lunch. They get light-headed in the afternoon because they failed to put enough fuel in their bodies and are running on fumes. The solution is not to limit carbs but to eat heartier breakfasts and lunches. These meals should include both carbs (for energy) and protein (for satiety)--such as cereal with milk, turkey on bread and pasta with meat sauce.
Q. I have stopped eating red meat and have chicken or fish once a week. I eat mostly bagels, salads, pasta and apples. Will this give me enough strength to support my exercise program?
A. Probably not. Although bagels and pasta do offer a little protein, the protein quality is low and fails to offer all the amino acids needed to build muscles. Hence, you should complement these grains with a protein-rich plant food at each meal, such as peanut butter on a bagel, beans on a salad or tofu with pasta. I counsel many athletes who call themselves "vegetarians," but fail to add beans, soy or other plant proteins to their diets. Their bagel and pasta diet is deficient in many nutrients essential for health and top performance including hot only protein (for building, repairing and protecting muscles), but also iron (for preventing anemia) and zinc (for healing and strengthening the immune system). No wonder athletes complain about chronic fatigue, poor recovery after exercise, colds they cannot shake and lack of energy. They also have visible signs of malnutrition, such as blotchy facial complexion and grayish coloring--both of which disappear once their diet is balanced with adequate protein.
Q. I want to bulk up, so I have started eating a protein bar and shake at breakfast and lunch. My room worries I am eating too much protein. What is the right balance?
A. To build muscle, you need adequate protein, extra carbohydrates and resistance exercise, such as weight lifting. Carbs fuel your muscles and give you the energy needed to perform muscle building exercises. By displacing cereal with a protein bar, for example, you will not only fail to fuel your muscles properly, but also fail to invest in optimal health. Displacing natural foods with engineered foods (protein supplements) limits your intake of the health-protective nutrients in whole foods.
To determine how much protein your muscles actually use, simply estimate your protein needs according to these targets:
* Recreational exerciser, adult: 0.5-0.75 gm protein/lb healthy body wt.
* Competitive athlete, adult: 0.6-0.9 gin protein/lb healthy body wt.
* Growing teenage athlete: 0.8-0.9 gm protein/lb healthy body wt.
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