How much protein to eat, how important are carbohydrates? This article summaries my ongoing investigation on nutrition for wight loss and body building.

Strength athletes require more carbohydrate and adequate glycogen stored in the muscle. 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.

Proteins are broken into amino acids which are then burned by the body during exercise (especially aerobic exercise) when glycogen levels are low. It is important that we make the effort to supplement our muscles with nutrients to avoid muscle catabolism and to help them repair faster and more efficiently.

To avoid muscle loss, when under diet and if you are having an important calorie deficit > 600 cal/day, it is important to ensure enough protein is consumed, about 2g / Kg of body weight to compensate for the use of protein for energy.

Do not exceed your recommended maximum protein intake since the excess will not be absorbed by muscle. Some of the excess protein beyond the requirements of the body is broken down from amino acids into ketones, glucose or energy cycle intermediates. Some other is converted to urea and excreted. The process may cause strain on you kidneys and you wallet.

In order for muscle growth to occur, every day you must consume more protein than your body utilizes. Carbohydrates have a storage depot in the body called glycogen. Glycogen can be stored in the muscles and liver and then drawn upon hours or even days later when it is needed. Proteins cannot be stored in the body. There is only a very small and transient amino acid pool in the bloodstream. To maintain the optimal environment for muscle growth (positive nitrogen balance), complete proteins must be eaten with every meal.

To meet your protein intake, you may want to use wheat protein supplements after workouts. Be watchful though for calories count if you are on wight loss program.

I figured out that for better muscle growth, protein intake should be as follows :

1. Have protein nutrients with each meal
2. Protein shake first thing in the morning to reverse nitrogen balance after a night long fast (Skip this if break fast is rich in protein)
3. Protein shake after workout

My BMR is about 1800 calories / day, with my sedentary lifestyle, I burn about 2200 calories without exercising.

To loose 0.5 ~ 1 kg of fat / week,

• Calories intake : 1800 / day
• Daily expenditures must be : 2200 + 400 (workout) = 2600
• Cal deficit : 2600 -1800 = 800 cal / day

Notes on calories intake and distribution :

1. 33% of my calories are protein: 150g (600 cal), Fat is 25%, Carbs, 42% ( The large amout of protein is essential to maintain and develop muscle while loosing fat )
2. Eat reduced amounts of carbs (e.g. bread, banana, apple) during the day until workout
3. Protein and water after workout
4. Limit wine and beer to 2 servings / day
5. Have omega-3 and multivitamins supplements
6. Have no more than 1 egg / 2 days
7. Limit alcohol, juice, sugars, salt to minimum
8. Drink a lot of water

On protein intake

How much protein

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