64 MH.CO.ZA/ August 2019
WORDS: BEN WELCH | PHOTOGRAPHY: JOHANNA PARKIN |*Cell MetabolismVERSUS(^) CARBOHYDRATES WIN!
The hype surrounding protein is exaggerated. Unless you subject yourself to a ketogenic diet, your body’s
main fuel source will be carbs. You need them to train and to recover, and without them your aspirations for a
leaner, healthier body will sputter to a halt. Pass the pasta.
THE MH
VERDICT
20 g
6
5
%
This is the magic
number for muscle
recovery and
growth – any more
protein won’t
harm you, but it’ll
go unused.
For a healthy diet,
experts believe more
than half of your daily
kilojoule intake
should be from carbs.
That equates to
nearly 300g per day.
LONG GAINS
HEALTH FOODS
A Loughborough University study found that
men who ate a large portion of low-GI carbs
before a 30K treadmill time trial were 10%
faster than those who stuck to carb-light fare.
Likewise, protein has no instant impact on
endurance, but it helps to create enzymes
that let your body adapt to stamina training,
so you can train harder and progress faster.
A trial found that protein shakes lower blood
pressure and reduce harmful cholesterol:
56g of protein per day could cut your risk of
heart disease and strokes by nearly 10%.
Sorry, keto zealots. Researchers say that
people who eat a moderate amount of carbs
have a life expectancy of 83, compared to 82
for high-carb and 79 for low-carb eaters.
For long, intense exercise, forget the low-GI
rule. Allow yourself an instant energy hit from
sugary carbs, says ultra-running GP Andrew
Murray: “You’ll need 30-60g every hour.”
A large steak provides your RDA of zinc,
which aids tissue repair. “Beef is also one of
the richest sources of the strength booster
creatine,” says nutritionist Matt Lovell.
BASKET CASE
0% 10%
8%
FOR MARKETERS OF DIET FOOD, PROTEIN IS THE DARLING AND CARBS ARE THE ENEMY. BUT ARE THEY RIGHT?
WE CHEW THROUGH THE SCIENCE TO DETERMINE WHICH NUTRIENT REALLY COUNTS.
Protein vs Carbs
MUSCLE MEALS
HIGHS AND LOWS
36g carbs
per 100g
36g protein
per 100g
Increased
Satiety
Strong
Bones
Kidney
Problems
High
Saturated Fat
Boosts
Immunity
Brain
Power
Diabetes
Risk
Sugar
Addiction
4
YEARS
Gym-goers who use protein supplements
can gain an extra kilo of muscle over 12 weeks
compared to those who don’t, according to
a study in the Journal of Applied Physiology.
Carbs aren’t directly responsible for muscle
growth. But without glucose, your body turns
to amino acids for fuel, causing your muscles
1kg 0kg to catabolise and your metabolism to stall.*
MACRO
ECONOMICS