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Protein vs. Carbohydrates

The following question is asked often and on an ongoing basis: “Which are the right foods to consume after a long, hard workout?”  The answer to this question is not a straightforward one as it is, almost as a rule, going to depend on the type of exercise you are doing.

While weight training is anaerobic, which means it is done with little or no use of oxygen, jogging is an aerobic exercise, which requires the muscles and body to use large amounts of oxygen during the training.
The body needs both protein and carbohydrates after long bouts of exercise to help replenish (carbs), rebuild (protein), and repair (protein) what was lost and broken down. Therefore after weight training, it is recommended that more protein than carbs be consumed and after prolonged running more carbs than protein be consumed. Though ideally, a combination of the two depending on the type and intensity level of the workout should be incorporated in to the meal.

Both carbohydrates and proteins are vital for good health, as each of these nutrients plays a unique role in building and maintaining a healthy body, so any diet that deprives you of one or the other over an extended period of time can put your overall health at risk.
So what are the differences and benefits of the two?

Protein
Protein is the raw material your body uses to make and maintain healthy muscles, bones, skin and hair. Without an ongoing supply of this nutrient you would gradually lose muscle mass, become weak and forfeit your ability to fight disease and infection.
The average adult needs about 60 to 80 grams of protein each day. The best sources of protein include meat, fish, eggs, milk, cheese and legumes (beans, peanuts, peas and soybean-derived foods).  

Carbohydrates
Your brain, heart and kidneys depend on carbohydrates for energy to function properly. If your diet does not include enough carbohydrates your body will take extreme measures to get the energy it needs. What will happen is it will feed on carbohydrates stored in muscles and attempt to chemically break down the proteins you eat until those proteins look and act like carbohydrates. Such reactions can produce muscle loss and put extra strain on the kidneys as the body works to dispose of unused protein by-products.

As a general guideline, adults should get about 40 percent to 60 percent of their daily calories from carbohydrates. Good choices include minimally processed products such as oatmeal, brown rice and whole-grain bread. Look for the words "whole grain" among the primary ingredients on bread packages.

Carbohydrates directly support muscle-building by fueling muscles, helping them to remain anabolic. Energy-starved muscles quickly fall out of an anabolic state and fail to grow. Carbs also create a special hormonal environment that plays a critical role in growth - they initiate the release of insulin, which increases protein uptake by muscles. Insulin also helps muscles take in testosterone, the body's chief muscle-building hormone
Weight loss

When it comes to weight loss, your body cannot tell the difference between calories consumed as carbohydrates and calories consumed as proteins. If you eat fewer calories than you burn through your daily activities, you will lose weight regardless of the type of foods you eat. Following a weight loss plan that promotes balanced nutrition and a variety of food choices will allow you to stay healthy and energised as you diet and exercise, and prevent you from becoming demotivated and therefore giving up before your reach your goal.