In recent years, the classic nutritional recommendations -in which a minimum consumption of carbohydrates of around 60% was encouraged and the demonization of fats without considering the origin of them- are being analyzed in a very critical way due to the great increase in chronic diseases such as diabetes mellitus type 2 and obesity. In a recent review the role of proteins in the diet of athletes was analyzed, probably the group that, together with the elderly, have higher requirements of this macronutrient to prevent muscle atrophy and sarcopenia. Proteins are necessary to produce a positive nitrogen balance and increase protein synthesis and thereby muscle mass. On the other hand, this macronutrient has a greater thermogenic and satiating power than carbohydrates or fats, so it will be appropriate to increase your intake in situations in which you seek to improve body composition by reducing fat levels and increasing or maintaining muscle mass.
In this review, the classic recommendation of consuming 0.8 g / kg / day of protein is criticized, based on numerous studies that show that a consumption of 0.25 g / kg / meal would be more recommendable, with a daily final consumption of approximately 1 , 5-2 gr / kg / days. Higher intakes (> 2.5 gr / kg / day) have not been shown to provide greater improvements in muscle protein synthesis (MPS), and although there is no damage to the kidney with these amounts should be avoided excessive and unnecessary increases of urea and creatinine that cannot be properly metabolized.
When the amount of protein increases too much, the intake of another macronutrient will be diminished if the balance between intake and energy expenditure is to be maintained. In the general population, and in the face of diseases such as diabetes and obesity, great benefits are being found by reducing the intake of simple carbohydrates and not giving as much importance to the amount of fats as to their origin (mainly mono and polyunsaturated). However, as stated in the aforementioned review, performance in high intensity exercise may be diminished if carbohydrate intake is low, so that in these types of sports the consumption of proteins and carbohydrates could be kept high and decreased. the one of fats (always maintaining minimum levels). In resistance exercises the increase of fat consumption to the detriment of carbohydrates could improve the oxidation capacity of the former, this mechanism supposes a reduction in the utilization of glycogen deposits and with it an improvement in performance delaying fatigue.
In conclusion
The intake of correct levels of proteins could be the basic pillar around which to establish a diet for any type of population. In the case of athletes the requirements of this macronutrient are increased, and depending on the type of exercise performed and the objective of the session or the microcycle (high in carbohydrates for competition or high intensity exercises, low to improve the oxidation of fats...) you must decide if you reduce carbohydrates or fats to meet the energy needs of the person.
