Why are low carb, high protein diets so popular? Does such a diet help you achieve results? Find out now! Low-carb nutrition programs are very popular today, as well as diets high in protein compounds. They are advertised as excellent weight management products. Today we will try to find out if high-protein and low-carb diets work in bodybuilding.
The creators of high-protein nutrition programs argue that by consuming additional protein at a low calorie diet, you can maintain muscle mass while effectively burning fat. Low-carb diets can be beneficial especially for people who have problems with high insulin levels.
At the same time, most of these diets involve the consumption of large amounts of fat, which is often criticized. However, today there is already a fairly large scientific base that we can find out if high-protein and low-carbohydrate diets work in bodybuilding.
The theoretical basis for the creation of dietary programs
When creating high-protein and low-carbohydrate nutrition programs, their authors are guided, as a rule, by several factors. To begin with, there is a scientific base confirming the possibility of accelerating the lipolysis process when eating foods with a high protein content, as this helps to enhance thermogenesis. In theory, this should certainly cause an increase in the rate of fat burning. At the same time, when using low-carbohydrate programs in the body, the synthesis of ketones is accelerated in the same way as it happens with high physical activity.
There is evidence that with a moderate increase in the concentration of ketones, appetite decreases and lipolysis is accelerated. As a result, this should lead to a decrease in calorie intake in the future and, again, accelerate fat burning. It should also be noted that the nutrition programs under consideration today also affect insulin synthesis.
Scientists suggest that insulin resistance, like hyperinsulinemia, promotes fat storage and increases hunger. Also, some scientists are confident that, thanks to high-protein nutrition programs with low calorie content, they significantly better protect muscles from destruction, in comparison with low-carbohydrate diets. The main argument given by opponents of high-protein diets is the need to consume large amounts of protein compounds and fats. This can lead to metabolic disorders. For example, many high-protein diets involve the consumption of fatty meats. There is reason to believe that this could result in severe micronutrient deficiencies.
Are high protein and low carbohydrate diets effective in bodybuilding?
Over the past few years, scientists have conducted a large number of studies that compared the effects on the body of low-carb and high-protein nutrition programs. It should be admitted that most of the results were very interesting. So let's say a group of researchers led by Piatti compared the results of using two low-calorie nutrition programs. In one of them the ratio of protein compounds, carbohydrates and fats was 45–35–20, respectively, and in the second - 20–60–20. In both cases, the daily calorie intake was 800 kcal.
The study lasted three weeks, and scientists measured the rate of fat burning, changes in insulin sensitivity of the body and protein status. The study involved obese women. As a result, it was found that in both groups, body weight loss was identical, but the subjects using the protein nutrition program had a better protein balance, and the loss of lean muscle mass was significantly lower.
They also had increased insulin sensitivity, while those in the high-carb diet group had increased fatty acid concentrations, which led to a decrease in insulin sensitivity.
This study provides a preliminary answer to the question of whether high-protein and low-carb diets work in bodybuilding. A high-protein meal program was found to be more beneficial than a high-carbohydrate diet.
You should also cite the results of another large-scale study, which lasted six months. Scientists investigated the effects on the body of high-carbohydrate and high-protein diets with a low fat content. More than 70 people took part in the study.
The group on the high-protein diet lost more fat mass as a result and had lower levels of fatty acids and triglycerides in their blood. At the same time, the researchers noted that when a large amount of protein compounds were consumed, there was no high load on the kidneys. These results may provide an even more accurate answer to the question of whether high-protein and low-carb diets work in bodybuilding.
Despite the number of criticisms of high protein and low carbohydrate nutrition programs, there is a lot of evidence for their effectiveness. They allow you to effectively fight subcutaneous fat deposits, make it possible to control insulin levels, and can also lead to a decrease in the concentration of fatty acids in the blood. In terms of these indicators, they are significantly superior to high-carbohydrate nutrition programs.
At the same time, athletes should remember that the vast majority of such studies have been conducted with obese people who are not involved in sports. There is plenty of evidence to suggest that it is better to use high-carbohydrate nutrition programs for high-intensity training.
You will learn more about diets and nutritional rules in bodybuilding in this video:
