The Role of Carbohydrates (carbs) and Proteins in a Healthy Diet

by Michelle Huston, BS, NSCA-CPT, *D, NASM-CES & PES 

In the eleven years that I've been a certified personal trainer and over 8-1/2 years teaching group exercise classes prior to that, I've fought through many variations of the low carbohydrate to even no-carbohydrate diets. In my opinion, the carbohydrate fears erupted after the low-fat diets seemed to result in people gaining and not losing weight, which was due to many believing that they could eat as much of a food item as they wanted as long as it was non-fat. It was after this that the many individuals began hearing and following the extremely restricted carbohydrate diets--specifically the first version of the Atkins diet.

I've spent years educating members, clients, patients, friends, and even family members on the basic nutritional reasons why our bodies require carbohydrates--especially to those who are in the health clubs trying to lose weight with exercise and even more to those who are participating in sports. Many individuals have been misled by these diet programs to believe that we as professionals are lying to the public and that we are only trying to make sure we continue to keep our clients by ensuring that they do not lose the weight and reach their goals (yes, I've actually heard this from a member.)  This is never my goal and is the reason that I've helped a number of my clients lose up to 50 lbs and more, while at the same time increasing their endurance, strength, and most importantly their health!

I continually teach individuals that carbohydrates are an essential nutrient, which is our body's primary fuel source for physical activity. I explain to them that it is the type of carbohydrates that can lead individuals down the wrong path and can prevent them from reaching their goals. It is important that they consume complex carbohydrates over the more popular simple sugar type of carbohydrates. If an athlete wants to ensure that they have the energy necessary to complete their practice or their game, they must ensure that they are providing adequate kcalories in carbohydrates, so that their body will not prematurely fatigue.

With the onslaught of the high protein/low carbohydrate diets, many individuals and even many athletes have begun to believe that protein is the nutrient of choice. I continually hear from athletes that they were low on energy because they didn't have their protein smoothie, protein bar, etc. I explain to them that it is especially important that they first learn to consume a healthy diet before they introduce man-made/altered nutrient food products. I also explain to them that these smoothies, bars, drinks are all called supplements because they are meant for specific reasons to supplement a healthy eating plan and not to replace the food.

Lastly, I explain that our body requires a much lower percentage requirement for protein as it is intended for cell repair and tissue building and repairing.  However, when any macronutrient is consumed in excess (carbohydrates or protein) of what the body needs, it will turn the excess to FAT and store it. 

As I stated, I am an NSCA Certified Personal Trainer and am not a registered dietician.  If you are requiring a specific daily diet that needs to be generated for you, then you do need to contact a registered dietician; however, if you are looking to improve your body's appearance through healthy eating and appropriate exercises, please contact me as I'd love to discuss how you can change your health and your appearance and have a life at the same time.  Eating healthy should not be your life, it should be a component of what enables you to live a full and rewarding life!