What Is More Important Carbohydrate Or Protein?

By Susan M. Parks, R.D., C.S.S.D., L.D., C.P.T. Sports Nutrition


Well------that depends!

When you train or compete, your muscles need energy to perform. Carbohydrates (sugars and starches) are the major easy access energy source for those working muscles. Not all those carbohydrates you eat are used immediately for work, but are actually stored in both the muscles and the liver as glycogen for future activities. That is why eating a medium to high carbohydrate diet is important to replenish your glycogen stores, especially if you are in a training period or you are having workouts day after day. Carbohydrates are found in whole grains, cereals, pasta, legumes, fruits, and vegetable, and also milk and yogurt in the form of lactose. The daily amount of carbohydrate you need depends on your body size, sport, and the intensity of your workout.


Now, how about Protein?

Protein has been a topic of interest because of its role in building and repairing muscle tissue; replenishing after the workout. Protein can also be used as an energy source, but if you need the protein for repair of tissue, you need to save it for that purpose, and rely on carbohydrates and fats as more of your energy source! Many athletes, especially those involved in power sports and strength training sports, believe that a high protein diet supplies extra energy to enhance performance and increase muscle mass. However, you get no added benefits from consuming more protein than your body needs. Too many calories from any food category if not used will just add fat tissue! Good sources of protein for muscle repair are lean meats, poultry, fish, low fat dairy products, eggs, legumes, tofu, nuts and seeds (but watch those portions of nuts and seeds----most of the time it is 6-10 or 1 ounce).


So for dietary strategies for your competition------What you eat and drink before, during and after your competition is an individual matter based on your body type, your sport, and your training schedule (duration and intensity). Determine what works best for you, and if you want individual advice seek out a sports dietitian. Your performance depends more on a healthy eating pattern all year-round. Yet eating the proper foods before, during and after the competition will help.

The goal of the pre-event meal is to provide energy to keep you going and fluids to keep you hydrated. RULE OF THUMB: Eat a high carbohydrate, low-fat meal 2-4 hours before the event, choosing foods you normally eat. For example:
4 hours before
2 cups cooked pasta
1 cup marinara sauce (meatless)
1 bread
1 small apple
1 cup low fat or skim milk (Yes, it can be chocolate)

2 hours before should be a bit lighter
1 bagel
1 Tablespoon of peanut butter with jam
1 banana
8 ounces of low fat milk or yogurt

DURING THE EVENT: THE MAIN IDEA IS MAINTAIN FLUID BALANCE.

AFTER THE EVENT: Replenish within the first 2-24 hours is most important with plenty of carbohydrates, as well as some lean protein for muscle repair. And don’t forget the fluid!


SO WHICH IS MORE IMPORTANT? CARBOHYDRATE OR PROTEIN?
Both but it depends on when, how much, and for what activity, and how the individual tolerates it during training.