Proteins and carbohydrates

Curated by Gerolamo Cavalli and Gabriele Gualandris

In my professional career as a Personal Trainer, it happens more and more often to meet athletes or simple fitness enthusiasts who make protein their basic meal, as if they were the basic macronutrient of the diet; in reality proteins play a fundamental role in tissue reconstruction, while the real main fuel of our body is always carbohydrate .

In fact, if we were to compare the human body to a car, we could imagine proteins such as spare parts or worn parts of the car (eg tires to be replaced, filter to be changed etc.) while carbohydrates as a kind of gasoline. We know very well that a car without petrol could not move, fortunately for the human body it does not work in the same way, without carbohydrates, it is able to continue to perform its cellular functions using proteins precisely; however, this will lead to a hypoglucidic diet (Low Carbohydrate Content) which will lead to the appearance of ketosis, a metabolic alteration characterized by the accumulation of ketone bodies, secondary to the reduction of glycaemia and associated with calcium loss which, in prolonged cases, will lead to an increased risk of osteoporosis as well as, ultimately, the formation of kidney stones. So the game does not seem to be worth the candle! So why, different athletes or simple fitness enthusiasts, increasingly resort to these high-protein diets?

The answer would seem to fall on endocrinological principles (hormonal factors), in fact a hyperproteic and drastically hypoglucid diet, in combination with an adequate physical training plan to obtain a fast and consistent increase in muscle mass, the theoretical assumption is represented by a true and proper own axiom: the accumulation of proteins in the muscles in the form of myofilaments is due more than to the stimulus produced by physical exercise, to the high-protein diet. This axiom would be confirmed in two of these points:

1 UNATTACKABLE EVIDENCE: the functions performed by the proteins and the eight essential amino acids have a critical value for the organism; it is therefore unthinkable that the organism wastes these macromolecules without providing for the formation of an adequate deposit. Filiform muscles would be sufficient to support normal vital functions, the existence of such an obvious surplus cannot not be interpreted in the sense of a reserve deposit.

2 HORMONAL FACTORS: protein calorie hypernutrition minimizes testosterone production and also increases urinary excretion; high-protein meals increased the synthesis of protein storage, especially if most of the protein content is taken in a single meal; moreover the anabolic effect of the growth hormone (GH) would seem to be given to the suppression of catabolism rather than to the true increase of protein synthesis.

Insulin has an important role in ensuring a high level of protein storage in the muscle that is most effectively performed at moderate levels. From here we deduce the need to limit the intake of carbohydrates (or carbohydrates) harmful for the purposes of protein deposition.

IN SYNTHESIS: an almost totally protein and high-calorie diet, creates hormonal situations favorable to the deposition of proteins in the muscles in the form of myofilaments, making them substantially larger (hypertrophic). But what are the possible consequences of such a diet?

POSSIBLE DAMAGE : current knowledge in the nutritional field indicates the alteration of the protein homeostats as a real health risk, the main problem as mentioned above concerns renal overload and not least the liver fatigue always resulting in excessive intake protein. Added to this is the risk of exceeding the body's antioxidant buffer capacity with the possible accumulation of high concentrations of free radicals. Another important element appears the risk of alteration of the intestinal microflora whose correct development is closely related to the presence in the diet of carbohydrates, fibers, vitamins and mineral salts, nutrients eliminated in high-protein diets, the last but not least important aspect is the result is extracellular dehydration always induced by too many proteins.

BODY BUILDER : many add to this already serious situation periods of 5-6 days of hyperglucidic diet during intense training, followed by about 10 days of high-protein diet during muscle recovery and light training. In fact, as previously mentioned, small amounts of insulin (Hyperproteic Diets) guarantee superior protein synthesis from that promoted by an excess of the hormone (Hyperglucidic Diets). It should not be forgotten that the rapid recovery of muscle mass after a period of food shortage is a biological defense mechanism (Emergency) selected over millennia of evolution, not a physiological plant to which to draw unlimitedly. To conclude in the chaotic and confused world of food diets I give you one last piece of advice, if you really don't want to know about raising the caloric intake of carbohydrates and decreasing the protein intake, drink a lot of water, doing so you will reduce possible kidney damage; damage that in the long term will not be slow to be seen, given that too many proteins are toxic to the body as are anabolic steroids. . . SEE YOU AT THE NEXT ITEM AND GOOD TRAINING AT ALL!

Bibliography: OPTIMUN SPORTS NUTRITION - FITNESS THE COMPLETE GUIDE ISSA ITALY