To Carb or Not to Carb: The Truth About Carbohydrates and Resistance Training by Jerry Brainum 11/22

 

 

The three primary macronutrients are protein, carbohydrates or carbs, and dietary fat. They are termed "macronutrient" because the need for them is greatest when compared to other nutrients, such as vitamins and minerals. All three of them are controversial for different reasons. For example, the controversy about protein is how much is needed to help develop added muscular size and strength. For years, bodybuilders and strength athletes were often advised that they needed to ingest no more protein than a sedentary person whose only activity consisted of watching television. Indeed, some militant vegan advocates still believe this. One such vegan advocate says that bodybuilders need to ingest no more than 25 grams of protein a day, while another one who happens to be a medical doctor advises no more than 48 grams of protein a day. If any bodybuilder, male or female, followed such ill-founded advice, their gains would not only cease, but they would rapidly enter a catabolic state where they would lose muscle. More recently, the fact that those engaged in resistance training do require more protein to support muscle gains has been recognized by reputable scientists. Some of them, however, still say that endurance athletes require more protein than do even the hardest training bodybuilder. The reasoning provided for such assertions, however, are senseless, such as that endurance athletes break down more protein in muscle or that they tend to use more protein as an energy source. These notions overlook the fact that protein or more specifically, amino acids, are required for muscle protein synthesis, which is the cornerstone for muscular hypertrophy or growth. In reality, promoting added muscle growth requires an intake of protein between 1.6 and 2.2 grams per kilogram of body weight, with the higher levels being better for those engaged in particularly intense or extended training. 

Fat intake is also subject to controversy. Dietary fat is not as directly involved in building muscle as is protein, but it's still important for health. Indeed, studies show that if you ingest less than 20% of calories as dietary fat, the rate of testosterone synthesis declines significantly. And make no mistake about it, without sufficient testosterone production muscle gains don't occur. Vegans who eliminate all fat from their diet will find that they won't make any gains if they embark on a weight-training program. However, there are two types of dietary fat known to promote testosterone synthesis. One is the often reviled saturated fat, with the other being monounsaturated fat. While vegan diets are nearly devoid of saturated fat, which is found mainly in animal-based foods, they are rich in monounsaturated fat, which occurs in such foods as nuts, avocados, and extra virgin olive oil, all of which are suitable for vegan diets.

Two types . . .