Protein Is Great—But Is It Hurting Your Performance?

Protein Is Great—But Is It Hurting Your Performance?

By Corey Brady MDN, RDN, LD

Brady Health & Performance 

BLUF (Bottom Line Up Front)

Protein is important, but eating too much of it can interfere with your carb intake—and for athletes, that can hurt your performance.

The Problem with Protein

Walk through any gym or scroll Instagram or TikTok, and you'll see loads of protein or amino acid supplements: whey, casein, plant-based, collagen, BCAAs, EAAs—you name it. Influencers talk nonstop about how important protein is for health and recovery. It’s safe to say protein is having its moment.

I won’t deny the benefits of protein. However, all the attention it gets leads many people—especially athletes—to overconsume protein at the expense of carbohydrates.

Current research suggests the body can only absorb and utilize about 20–40 grams of protein per meal. On average, athletes should aim for 1.2 to 2.0 grams per kilogram of body weight per day, depending on the sport and intensity. Some may need more, but that’s the exception—not the rule.

In practice, though, many athletes exceed 2–3 grams per kilogram. For high-level bodybuilders or strongmen, that might be necessary. But for most athletes—soccer, football, basketball players, runners—getting that much protein can directly interfere with carb intake.

Why? Because eating that much protein fills you up. If you're constantly focused on hitting a high protein goal, you're less likely to eat the carbs your body needs to perform.

Why Carbs Matter

Carbs have gotten a bad rap lately. For individuals managing obesity or diabetes, excess carbs can be a problem. But for Athletes, carbs are KING.

Carbs are your body's primary fuel source for high-intensity training. They supply the glucose needed for the metabolic cycles required for high intensity activity. They also allow the protein you consume to do its job—repair and rebuild muscle—instead of being burned for energy.

The truth? Many athletes don’t get enough carbs and overconsume protein. This leads to fatigue, poor recovery, and decreased performance on the field and in the gym.

How Excess Protein Crowds Out Carbs

Picture your plate. You can only fit so much food on it. If half to three-quarters of it is covered in chicken, there's less room for rice, potatoes, fruit, or bread.

If you're consistently eating meals with 50+ grams of protein and avoiding carb-rich foods, you might be unintentionally under-fueling. Even if your total calories are on point, you could be running on low carbohydrate availability—and that impacts performance.

Many athletes fall into this cycle:

• High protein meals
  
  

• Low energy during training
  
  

• Cravings or fatigue later
  
  

• Thinking they “just need more protein”
  
  

What they actually need? More carbs—especially around training.

What a Balanced Performance Plate Looks Like

To keep it simple, aim for 4–6 meals a day built like this:

• ⅓ to ½ plate carbs (rice, potatoes, oats, fruit, pasta, etc.)
  
  

• ¼ plate lean protein (about the palm of your hand)
  
  

• ¼ plate plants (veggies or fruit)
  
  

• Add healthy fats (avocado, nuts, olive oil, etc.)
  
  

🟢 Pre-training meals: focus on carbs
🟢 Post-training meals: include carbs + some protein

Carbs are protein sparing. They allow the protein to do its job instead of being burned for energy. This allows protein to support muscle protein synthesis. Without carbs, that protein can’t do its full job.

Practical Takeaways

• For athletes, CARBS ARE KING. Don’t fear them.
  
  

• Spread protein evenly throughout the day (20–40g per meal is enough).
  
  

• Prioritize carbs before and after training for better energy and recovery.
  
  

• Protein repairs. Carbs power the work.
  
  

Last Thing

If you’re not hitting your performance goals, look at what you're eating, a simple adjust might be all that is needed to boost your performance. 

Need help building a fueling plan to maximize your performance. Contact me at Info@bradyhp.com.

References

1. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8

2. Karpinski C, Rosenbloom C, eds. Sports Nutrition: A Handbook for Professionals. 6th ed. Academy of Nutrition and Dietetics; 2017.