The Great Debate: Carbohydrates Vs. Protein

I would definitely call myself a "carb-aholic", I almost always consume a diet high in carbs (about 60% of my energy intake) and I was favourably against the Atkin's diet when it was so popular a few years ago. In fact, I even bought myself a shirt that said "I Eat Carbs" and wore it around my few friends who were on the Atkin's diet.

So when I started working out 5-7 days a week, I never thought to change my dietary habits beyond controlling my fat intake more strictly. However, one thing I've always noticed is that my hunger goes through the roof when I exercise so frequently. This should come as no surprise as I've often heard the saying "If you're going to work out like an athlete, you need to eat like one." But even increasing my food intake (in a healthy manner) still doesn't always battle the hunger pains; I find myself late at night sneaking into the kitchen for a bite and then having to pay for it with cardio the following day. Needless to say I was very interested when I came across an article the other night that discussed this same issue. A 2004 study conducted by Carol Johnston, Sherrie Tjonn, and Pamela Swan followed people consuming either a low-fat, high-carbohydrate (60% energy) diet or a low-fat, high-protein (30% energy) diet. The study showed that while both diets were equally effective for reducing body weight and fat mass and lowering total cholesterol and insulin, the high-protein diet subjects reported more satisfaction and less hunger a month into the trial. In fact, two subjects in the high-carbohydrate group withdrew from the study due to extreme hunger.¹

Although I may not recommend high-protein diets long term or protein-only diets (such as some bodybuilders will try), a snack after exercise consisting of both carbohydrates and protein may be a great way to keep hunger at bay. Chocolate milk is a great example; it's both a good source of protein and carbohydrates (besides being an excellent source of calcium and vitamin D!). Next time after a workout, walk, fitness class or whatever you do to get your exercise in, grab a glass of chocolate milk; even better if it's 1 % J




¹ Johnston, Carol S., Tjonn, Sherrie L., Swan, Pamela D. (2004) "High Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults".
    The Journal of Nutrition; Mar 2004; 134,, 3; ProQuest Nursing & Allied Health Source