According to "Food Programs" by Thomase Incledon, M.S., R.D. and Sports Nutrionist / Researcher Dan Benardot, R.D., Ph.D.,
"A diet should be made up of 15-20% Protein, 20-25% Fat, and the rest carbohydrates. While High-protein diets are the new fad, bc protein is the key nutrient for repairing and growing muscle, but most people are getting too much protein as it is. If you eat more protein then the body requires, it either flushes it out of hte system or uses it as fuel. Eating more doesnt help at all, in fact it hurts your enegery levels. If your looking for fuel for those high intensity workouts, Carbs are you best bet becuae they're much more easily converted to energy by your body then protein is. Also, when your body burns carbs for energy, it doesn't have to burn up as much protein for fuel. "
"As your muscles fire up carbs as fuel, they burn them fast and clean, with no waste to ship off and no leftovers to store away. And since you're feeding htem what they need, your muscles spend less time leaching nutrients from your body. Carbs are the body's primary fuel for exercise because it's directly converted into muscle glycogen. Carbs pump up your energy levles, fuel workouts, and provide the calories needed for muscle building, which burns energy. If you're expending lots of energy, you need to be taking in lots of energy. "
"Carbs break down in the body to form glucose and glycogen, sugars that provide energy. Insulin, a hormone, enables the muscles cells to convert glucose into glycogen and store it until it is needed. Every time you eat, the levels of insulin in your bloodstream increase. The insulin coaxes receptors in your muscle cells to open up and allow glucose to enter. Once in the cells, glucose iss either metabolized quickly to supply energy or converted to glycogen by speical enzymes. "
"Make carbs the central food of each meal and snakc and you'll have more energy, staying power, and intensity in your workouts. EAt carbs throughtout the day to keep your glycogen sotres (energy reserves) at their peak."
"A 175-pound, physically active guy can store about 2,100 calories of glycogen in his body, with the vast majority--aprox 1,600 calories' worth--residing in his muscles. THe remaining glycogen is in his liver and in his bloodstream in the form of glucose. Once those reserverse are used up, the body simply can't mobilize neough fat ot keep going and fatigue sets in."
"You may have heared that carbs make you fat. Atleast that was the hype a couple years ago. While carbs CAN make you fat, so can protein and fat if you eat enough of them. To gain weight, all you hve to do is eat more calories hten you burn. Now if you're the guy who eats a load of spaghetti and pizza and does little more then watch hours of obscure sports like the Canadian National Curling Championships on calbe TV, yes, you're probably going to get fat eating carbs. But if you're an active man, you've got nothing to worry about. Eat small, frequent meals, lift weights three or four times a week, do some aerobics, and you'll burn carbs like crazy--both when you're exercising and on your recovery days when your body is building muscle."
"Most of your carbohydrate intake should be in the form of complex carbs. Complex carbs, with some exceptions, break down more slowly and provide a steady source of energy."
"The body uses protein to repair and grow muscle. Although protein is the key muslce-building nutrient, there is no benefit--and there are several drawbacks--to ingesting too much. You dont want to overload your body wiht protein any more than you'd glob handfuls of mortar into the spaces between bricks in a wal. It's wasteful and messy: The excess protein is either excreted or tucked into unnecessary storage. "
"A Denver Broncos football lineman was downing 45 chicken breasts a day. The lineman was a huge guy, but when he came to Dr. Jackie Berning, R.D., Ph.D., who serves as a consulting sports nutritionist for the Denver Broncos, seeking her advice,he was essentially a 280-pound weakling. He hardly had enough energy to make it through his workouts and weight training sessions. He wasn't getting enough carbs, and his body was absolutely overloaded with protein. It had no choice but to use protein as fuel. "
"You should eat about double the protein the Recommended Dietary Allowance (RDA) calls for, but cool it there. The body diverts excess protein to other pathways. It gets burned as energy, converted into carbs, packed away as fat, or flushed from the body via urine. Since none of these other pathways builds jmuscle, excess protein is really wasted protein. What's actually more important than protein intake is total calorie intake. To build hard muscle, you need to work out hard and consistently. That requires lots of energy, which we all know comes best from carbs, not protein."
"To use protein as a fuel, it has to be converted in to carbs, then to glycogen. Or it can be turned into fat and stored for later use... which is not the goal here. If you're working out intensely day after day and eating a high-protien, low-carb diet, your glycogen stores will gradually diminish, like an aging battery losing its charge. You'll have less energy to life and you'll fatigue faster in your workout. You'll be able to do fewer reps, you'll have to lighten your weight loads, and you'll require more time to recover. Ultimately, you'll grow less muscle. You may actually hurt yourself. Eating too much protein over an extended time may be tough on your kidneys. That's because the kidneys process the waste left by protein metabolism, and too much protein prevents them from getting rid of these wastes properly."