Contrary to what some would have you believe, carbs are not evil. But unlike other macro-nutrients though, they should be earned.
Protein is the one macronutrient that should be prioritized. Not only because it’s an essential requirement for staying lean, strong, and healthy, but because it’s impossible to overconsume, and actually prevents overconsumption. With research showing that any excess is burned not stored, and an adequate intake increases satiation and reduces cravings between meals.
For example, a 2015 study from the Journal of the International Society of Sports Nutrition had a group of 48 resistance-trained men and women consume 2.3 or 3.4g of protein per kg of bodyweight per day, and found greater reductions in fat mass and body fat percentage in the higher protein group. But what was most interesting, is that the gains in fat free mass (i.e. muscle) were the same, despite 50% more protein, and the additional calories that accompanied it.
Fat is number two on the list because it’s also essential for our body (and our brain) to function optimally. With saturated fats specifically, who support nutrient absorption, membrane and hormone building, and vitamin conversion and transport.
*This article is written by Charles R. Poliquin
Charles R Poliquin is recognized as one of the World’s most accomplished strength coaches who attributes his success to the quest for the “magical training program”. Now as Strength Sensei he shares his acquired knowledge and wisdom with the emerging leaders in the strength and conditioning field. Now after decades of disciplined research and training he has refined his craft so he can educate the dedicated few who want to maximize their learning so they can bring their results back to their athletes. Charles now dedicates his time to educate strength coaches from around the world so they can produce world class athletes.