Protein and bodybuilding

Why are proteins so important for athletes, especially bodybuilders? Diets such as the South Beach or Atkins diets are low-carbohydrate, high-protein diets and have become increasingly popular in recent years. Many athletes now use these diets to lose weight. You may have already asked yourself how you can positively support your athletic performance with a higher-protein diet or how you can improve your training with increased protein intake. Athletes should always be aware that weight loss through these diets is largely due to water loss and reduced calorie intake in conjunction with reduced glycogen storage in the muscles. Glycogen is the energy that is stored in the muscles. Glycogen also supports the retention of water by the muscles. Athletes who do intensive strength training, such as triathletes, bodybuilders or endurance athletes, are familiar with the symptoms that can arise in connection with a glycogen deficiency. This includes hunger cramps, which often appear during endurance competitions because the glycogen stores are empty and are no longer replenished. The available energy from the glycogen is not sufficient and the "tank" is therefore simply empty at some point. High protein diet for bodybuilders Endurance athletes are easily convinced of the importance of a low-fat, high-carbohydrate diet. But different rules apply for strength athletes. For decades, high-protein diets have been popular among bodybuilders and strength athletes to build muscle. The reason for this is that more protein means more muscle mass. However, many strength athletes and bodybuilders often overdo it. According to nutritional research, athletes need a diet rich in carbohydrates so that there is always enough glycogen stored in the muscles. In addition, bodybuilding and strength training involve very intense and powerful muscle contractions that draw their energy from carbohydrates. During these high-intensity exercises, proteins and fats cannot be processed quickly enough to withstand the high demands. A sufficient daily consumption of carbohydrates is therefore very important for bodybuilders and strength athletes in order to keep the glycogen stores well filled. Exceptions to this are the definition phases before bodybuilding competitions. Research actually shows that a diet rich in protein and fat, such as a high protein or high fat diet, can impair performance. If the body does not receive enough carbohydrates, this can have consequences such as: - Reduction of glycogen stores in muscles and liver - Reduction in endurance and performance - Reduction of maximum performance - Reduction of serum glucose levels - Increased risk of low blood sugar levels (hypoglycaemia) Too much protein and fat have additional negative effects on overall health. These include: - Increased risk of various cancers - Increased excretion of calcium with the associated risk of osteoporosis - Reduced absorption of minerals, vitamins, fiber and important herbal additives Don’t bodybuilders and strength athletes need increased protein intake to build muscle? Research has not confirmed that bodybuilders and strength athletes need an increased intake of protein to build muscle. In fact, strength athletes and bodybuilders consume much more protein than necessary because they want to stimulate protein synthesis in the muscles. Currently, a protein intake of 2 grams per kilogram of body weight per day is recommended for strength athletes to build muscle. Bodybuilders weighing 90 kilograms (200 pounds) need a total of around 180 grams of protein per day. That would be three to four turkey breasts, for example. There is currently no scientific evidence as to whether a protein-rich diet with more than 3 grams per kilogram of body weight per day has a positive effect on muscle building and muscle strength. What is the protein content of certain foods? It turns out that the protein content in certain foods doesn't really matter that much. Below is a list of foods with a high protein content: Food: Quantity: Protein: Fish, heated 60 grams 13 grams Poultry, heated 60 grams 17 grams Beef, heated 60 grams 18 grams Pork, heated 60 grams 17 grams Whole milk, 1 cup 236 ml 8 grams Yoghurt 236 ml 8 grams Cheese (Cheddar) 60 grams 14 grams Peanut butter 2 tablespoons 8 grams Eggs 2 large 13 grams What does the ideal diet for athletes look like? According to nutritional recommendations regarding basic foods, the optimal diet for athletes to achieve targeted performance improvement is as follows: Proteins: 12 to 15 percent of daily calories Fats: 25 to 30 percent of daily calories Carbohydrates: 55 to 65 percent of daily calories For athletes, an individually tailored nutrition plan is recommended that takes into account the special needs of training and competition. Carbohydrates are considered the primary source of energy for intensive muscle training and should be the basis of sports nutrition, regardless of the sport.