Lee Labrada: Protein alone isn't enough! Bodybuilders often overlook this nutrient

Protein, creatine, and a carefully tailored workout routine. These are things most gym-goers are familiar with. However, bodybuilding legend Lee Labrada has drawn attention to a nutrient that often takes a back seat when it comes to building muscle. Why shouldn’t we also keep fiber in mind alongside protein?

How many grams of protein do you eat each day? And what about fiber?

If you go to the gym regularly, you probably have at least a rough idea of how much protein you consume throughout the day. Maybe you keep track of your individual meals, take protein supplements, and try to ensure your muscles get enough nutrients for growth and recovery.

But do you also know how much fiber you consume each day? This is precisely the question raised by legendary bodybuilder Lee Labrada, who, even at 66, continues to emphasize the importance of quality nutrition. In a video posted in late October 2026, he explained why simply getting enough protein doesn’t necessarily mean you have a truly balanced diet.

He also pointed out that fiber plays an important role not only in digestion but also in long-term health.

Soluble and insoluble fiber. What’s the difference between them?

Labrada highlighted two basic types of fiber. Soluble fiber forms a gel-like structure when it comes into contact with water. Some types can slow digestion, influence feelings of fullness, and help lower LDL cholesterol. It’s found, for example, in oatmeal, legumes, apples, and chia seeds.

Insoluble fiber, on the other hand, does not dissolve in water and usually helps increase stool bulk and promote regular bowel movements. Sources include whole-grain cereals, wheat bran, nuts, and certain vegetables. Most plant-based foods contain a combination of both types.

That’s why a varied diet is more important than focusing solely on one type of fiber.

How much fiber do we need? Labrada recommends 25 to 35 grams

According to Labrada, active adults should aim to consume approximately 25 to 35 grams of fiber daily. The World Health Organization makes a similar recommendation, advising adults to consume at least 25 grams of naturally occurring fiber per day. However, there is one more important thing to note.

Labrada does not recommend consuming large amounts of fiber immediately before an intense workout. This is because it may cause bloating, a feeling of fullness, or digestive discomfort. For example, a large serving of legumes or whole grains shortly before heavy squats may not be ideal for everyone.

It may therefore be wiser to spread your fiber intake across several meals and adjust the timing based on your own tolerance.

How can you add fiber to your diet?

If your diet consists mainly of meat, eggs, and dairy products, you may easily end up consuming less fiber than is recommended. The first step should therefore be to regularly include fruits, vegetables, legumes, and whole-grain foods.

If you still can’t comfortably meet your fiber needs, you can try Allnature Psyllium BIO, which contains fiber from Indian plantain. Another option is Wolfberry Apple Fiber, which can be added to porridge or yogurt, for example.

However, the foundation remains a varied diet. It’s best to increase your fiber intake gradually while also making sure to drink enough fluids.

Protein is important. But a high-quality diet isn’t just about protein

Lee Labrada’s recommendation serves as a reminder that sports nutrition isn’t just about the amount of protein, carbohydrates, and fats. Fiber and other nutrients found in common plant-based foods also play an important role. Perhaps, therefore, in addition to asking how many grams of protein we consume each day, we should also ask more often how many vegetables, fruits, and whole-grain foods actually end up on our plates.