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Exercise Questions - Should I Eat More
Protein or More Carbs?
Exercise Question:
For my age, gender and height I'm under weight. I have
started weight training and purchased some weight gainer supplements but the only
thing they do is giving me a stomach ache. Some of my friends recommended I eat
high protein on some days and other days I should eat high carbs. Is it better
to switch from nutrient levels like this or is it better to eat a normal level
of protein and carbs everyday?
Exercise Answer:
You should stick with an even dietary intake from day
to day and focus on a specific percentage for each nutrient. A good nutrient breakdown
is:
- 30% protein
- 50% carbs
- 20%
fat
You also want to really focus on these two main areas with
your diet plan: #1. Get enough protein.
You want to make sure
to get enough protein at every meal in order to keep positive nitrogen balance
and keep your muscles growing. Focus on getting at least 1 gram per pound of body
weight and make sure your protein is coming from quality, lean sources like chicken
breast, turkey breast, egg whites and whey protein powder. #2. Eat clean
food.
Make sure to eliminate all of the empty calories from your diet
(soft drinks, junk food, processed foods, etc). Focus on eating whole foods and
stick with good fibrous carbs like broccoli, squash, green beans, mushrooms and
zucchini. Your starchy carbs should come from whole wheat sources like 100% whole
wheat breads, brown rice and whole wheat pasta. Stay away from white flour as
much as possible. Reference above for your protein sources. 
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