T Nation

NSCA Nutrition Info


#1

I was going through a site and came upon this article that is full of lots of great information and I thought I would share it with you guys.

nsca-lift.org/NSCASportsNutrition/PTJArticles/050602.pdf

The only question I have is, are the protein:carb:fat ratios correct. I did all my calculations and it says I only need 119 grams of protein for weight gain. Carbs were 421 grams and fat is 70 grams. I currently weight 190 lbs at 5' 8" about 18% BF.

Thanks for the help and I hope the site is useful.


#2

That guy is calculating protein at only 15-20%, this is pretty low by strength training standards.
If that works for you then great, but don't be surprised if it doesn't.
His carb calculations would be more appropriate for a marathoner than a strength athlete.

Carbs are muscle preserving so if you had a scale, you would have carbs on one side, and protein/fat on the other.
Training days = higher carb with lower protein/fat.
Non-training/Recovery days = lower carb with higher protein/fat.


#3

That's actually how most athletes eat.


#4

Does that make it optimal?


#5

They're functioning quite fine.


#6

Of course the key is that they never got fat in the first place...

edit - I mean adipose here, not the macro


#7

I'm not saying that my view is the best. The thing is that highly doubt elite athletes will function better than they currently are just by increasing protein intake.

Jason Ferrugia wrote he actually has his athletes on similar dietary intakes (high carb, moderate protein, low tomoderate fat) as discussed in that article.

Dave Tate functioned fine even though some of his diet logs showed he ate a diet of 10% protein and 10,000 calories. That would give him 250 grams protein, less than 1 g/lb of bodyweight.

I'm not into the whole protein boatload. But again, just because I'm not into it, doesn't mean that I'm right.


#8

Most of the dietary recommendations of organizations such as NSCA, NASM, etc. are geared towards traditional athletes, not physique athletes. Many people often jump to the conclusion that these organizations are full of it, but honestly if I was training a football, soccer, or basketball player who is participating in several hour long practices on top of weight training, carbs would most likely be their primary macro. Of course, if they had issues with excess bodyfat that might be a different story.

What's important to remember is that what's best for traditional athletes isn't necessarily best for someone primarily focused on building lean muscle and vice versa.


#9

Right!


#10

Going with what Brick was saying, and if you look at a lot of the carb cycling diets, there's a ceiling effect with protein and fat, your body simply doesn't need/can't use the excess protein/fat purposefully; but with carbs, if you're being very active, they just get burnt up.


#11

Thanks for all the responses. I'll probably up my protein a little more and cut some carbs especially since I'm going to bulk for a little while.


#12

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#13

But if they never try a different way, they have nothing to compare their results to. Who knows, they may function better with a different plan. Most haven't experimented enough to know, because they think that 'functioning fine' is acceptible. I don't.

good one bush !!!!


#14

good one bush !!!!