Many of us will have heard answers ranging from 40 percent up to 90 percent, the higher range especially in the physique/bodybuilding world; now it’s time to set the record straight.

Nutrition can make a difference, but the most important variable is training, enough calories (carbs, protein and fat), water, and rest. After that, specific diet and supplement regimens can offer a modest enhancement.

The Evidence

If nutrition had such a huge role in performance then we would not expect to see dramatic improvements in a person’s physique, strength, or endurance after they had begun a training regimen for the first time. Have you ever seen or known anyone that has transformed his performance or physique after just a few months of training for the first time? It happens all the time.

Think of the person who begins to run for the first time. The first week they can hardly run more than 3-5km without feeling exhausted. Talk to them three weeks later and they can cover 5km in half the time. And no change in diet.

How About Strength And Muscle?

One recent study took untrained young males and had them resistance train for twelve weeks. Half of them took 30g of protein (from whey isolate) every day. The other group received a hamburger and fries meal every day, delivering 41g of protein, 51g of fat, and 182g of carbohydrates. After twelve weeks the muscle, fat and strength changes did not differ between the groups.

About The Author

Anthony L. Almada – founder and CEO of Vitargo Global Sciences, LLC – began working in the nutrition industry in 1975. A UC Berkeley graduate, in 1992 he co-founded EAS, which pioneered creatine monohydrate. He is co-author of over 30 scientific journal articles and co-founder and fellow of the International Society of Sports Nutrition (ISSN).



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