Mark Taylor followed a high-protein, low-carb diet for years, but he constantly felt tired. He achieved his goal when he prioritized consuming more carbohydrates and calories. What does science say about this?
You need to exercise to get in shape and build muscle mass. In general, muscle growth is a balance between “muscle protein synthesis” (when new muscle tissue is created or repaired) and “muscle protein breakdown” (when muscle tissue is broken down). Proper nutrition and structured exercise support these processes.
Research shows that consuming protein daily, in addition to consuming adequate calories, can be crucial for overall muscle gain. Conversely, consuming fewer calories than needed can negatively impact your exercise performance.
It has been scientifically proven that consuming 20-40 grams of “quick-release” protein (such as whey) after exercise can accelerate muscle protein synthesis in the short term. Many gym-goers also consume “slow-release” proteins (like casein) before bed.
What about carbohydrates? Some research suggests that combining carbohydrates and protein after exercise may lead to increased muscle protein synthesis. However, some scientific articles suggest that protein is not as effective as consuming it alone. This is explained by the fact that amino acids play an important role in the muscle building process, while carbohydrates are not building blocks and cannot directly stimulate muscle protein synthesis.
Carbohydrates can also affect the degree of muscle protein breakdown. This is explained by the fact that carbohydrates force the body to produce the hormone insulin, which reduces protein breakdown.
In this case, protein creates a similar effect by affecting insulin production. So if you consume enough protein after your workout, you won’t need additional carbohydrates to build muscle.
So what explains Taylor’s success? Low-carb diets cause a person to have less energy. This can lead to weakened immunity, more fatigue and decreased performance. Low-carb diets may also interfere with menstrual function in women and reduce testosterone levels (which are needed for muscle growth), especially in men.
The type of carbohydrate is also important. Consuming foods with a low glycemic index will provide health benefits. Thanks to such products, your energy will remain constant throughout the day and your blood pressure will decrease.
Research also shows that foods with a high glycemic index support rapid glycogen recovery after heavy or prolonged exercise. Therefore, combining low and high glycemic index foods throughout the day can be a useful training and recovery strategy.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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