MA Carb/Protein Needs

**Musashi** · 03-05-2003, 11:30 AM

Hi all:

I am new to the forum, so bear with me if this thread has been discussed before. I was just wondering what kind of nutrition plan some people here in the forums follow (diet, supplements, etc). Is a high protein diet necessary for martial artists, and what defines high protein? If you workout with weights, do you use creatine/glutamine or any other supplements? Any input is appreciated.

Very Respectfully,

Brad Olson

**epimetheus** · 03-05-2003, 01:58 PM

There is alot of high protein diets being suggested out on the nets lately, and in the media as well. For bodybuilders and athletes along with the average joe.

However, large quantities of protein is not necessary and oftentimes is just expensive. (the dangers of high protein have yet to be proven)

The ACSM (American College of Sports Medicine) recommends 15% protein, 20-30% fat and 55-65% carbs. This is for athletes and bodybuilders and is high end for the average joe. Many bodybuilders spout their literature from the overglorified suppliment comercials they call magazines and say you should eat 1.5-2 grams of protein per lb of mass. However this is not necessary or even benificial. .8g lb or 1.5-2 g/kilo is what is recommended by mainstream nutrition at this point.

I would stick to an organization that is on top of the latest research built for the growing and active athlete rather than a suppliment ad that recommends you eat 5lbs of their protein a day.

I would try the creatine/glutamine if you have the money to spend. It helped me, though only slightly, when I took it. I weighed cost vs effectivness and decided I would spend my money on more food instead.

**Builderofmuscle** · 03-06-2003, 04:20 PM

I have tried creatine, and it's a waste of money. It's meant to increase your energy, so you can workout longer and harder. But I didn't feel any difference in my workouts. I haven't tried glutamine, but have heard that it is more specific to the martial arts, and is more beneficial.

there are many diets out there, and I agree epimethus that you should not follow mainstream magazines. I personally don't measure out my carbs and protiens, but I take a protien/ carb shake after my workouts. The shake has 52 grams of carbs, and 12 grams protien. I eat a 32 gram protien bar,with 36 grams of carbs. So, two to three meal replacemtns a day wouldn't hurt, but don't go beyond 1 gram per bodypart. I am 160 pounds, and probably take about 80 to 100 grams of protien a day, with about 200 to 300 grams of carbs. I would say this is a good range. Also, with the replacements you get a lot of nutrients that you may not be able to recieve from normal foods.

**kh_s** · 03-06-2003, 04:53 PM

Doesn`t creatine have side effects ?

**terry** · 03-06-2003, 05:14 PM

There is also a movement among some atheletes against the use of nutritional supplements. I can paraphrase the thinking as this: Given that there is frequently a variance between what companies say is in a supplement and what is actually in a supplement, including banned substances, some atheletes don't want to put themselves at risk of being disqualified from a competition by taking them.

There have been some testing done by independent labs on the non-regulated nutritional supplements, and the results showed that the labels were frequently misleading as to the proportions of the ingredients and even leaving some ingredients out altogether. I can't quote the source directly but it came from a report in this month's "Inside Triathalon" magazine.

**Builderofmuscle** · 03-07-2003, 05:39 AM

muscle media put out a study which rated protien shakes and protien bars.

Hopefully, they will do that with creatine, and other supplements, but of course, they can also get their asses sued, they need certain rights.