| |
Protein and Performance
High protein / low carbohydrate diets have swept the U.S. with the promise of quick and easy weight loss. Power athletes have argued for years that high protein diets led to increased muscle mass and strength gains. Research on both athletes and sedentary individuals has failed to support these claims. Research shows that carbs are still the best fuel for athletes.
High Protein Diet Claims
- Protein supports muscle growth
- Protein increases muscle strength and mass
- Weight training increases protein requirement dramatically
- Protein improves recovery
The Research Shows
- Protein intake of greater than 2 gr/kg of body weight per day does nothing to increase muscle growth
- Most athletes take in far more protein than required
- Protein supplements contain additives that have no health benefit
- Does not enhance recovery
Tips and Cautions
- High Protein diets increase risk of certain cancers
- High Protein diets increase calcium excretion and increased risk of osteoporosis
- High Protein diets lead to a reduced intake of vitamins, minerals, fiber and phytochemicals
According to Dr. Suzanne Nelson Steen, head of the University of Washington Huskies Sports Nutrition Program, strength athletes require high carbohydrate and adequate glycogen stored in the muscle. She points out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. "Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels."
Active Life Network
Date Published: 2002-09-06
|
