Protein Vs Carbs

    Protein? Carbs? High protein, low carb. High protein, no carb. Complex carbs. Simple carbs.High glycemic. Low glycemic. Protein Vs Carbs. There is an avalanche of nutritional information on this ongoing debate. I have been wading through the quagmire, discarding fad diets, the latest and greatest testimonials, anecdotal evidence. I have narrowed my focus to look at empirical data, clinical studies, physiological evidence, the chemical reactions that occur within our bodies, the "you are what you eat" reality. Facts. Just the facts, ma'am. I thought I was pretty damned smart about nutrition. Oh how the mighty hath fallen.
    I have long held to the belief that I need high protein to build muscle, especially after a strength training session. The truth is, the human body can only process about 30 grams of protein at any given time, the rest is stored as... wait for it... Fat. The body does not burn protein for energy, except as a last resort. So anything beyond a couple of eggs, or a scoop of whey protein, or a 4 ounce steak, will likely get stored as fat. I was crushed by this. And it flies in the face of the current rage of all the high protein, low carb fads that have been making the rounds for a decade or more.
    On the flip side, and another fact that kinda blew my mind, the body requires carbohydrates to build muscle, restore spent energy, and to store in the muscles as glycogen, the chemical we burn for energy. Yes, carbs will get stored as fat if you consume too much, but the body has so many uses for complex carbs to keep all systems running smoothly. We need carbohydrates to produce serotonin, a natural mood elevator. We need to have glycogen stores in our muscles if we expect to physically perform at our peak, hence the "carb loading" of endurance athletes. I am not advocating wanton consumption of sweet, starchy foods, that will indeed overload the system and be stored as fat. The key is the proper consumption of complex carbohydrates such as yams, whole grains, fruit, potatoes. These are key ingredients to quick recovery, muscle building, and stamina. The fiber found in healthy carbs keeps the digestive system flowing smoothly. The natural, complex sugars found in healthy carbs also add to the feeling of satiation after eating.
    There is even a place for simple carbs and sugars in the diet of an endurance athlete. During an endurance event it is more than likely that glycogen stores will be consumed within an hour or two of exertion. The best way to keep fueling on the run, so to speak, is with easily utilized simple sugars like honey, cane syrup, or bananas.
   All the research I have been doing is explaining some of the difficulties I have had in the past, especially with the Portland Triathlon and the Firefighter's Stairclimb I did right after. I bonked. Plain and simple. I ran out of energy. I did not eat enough the night before, or the morning of the race. I should have fueled better before and during the race. True, it was a sprint, so not that long of a duration, but I let my body totally run out of juice. I will not do this again. I am armed with information and knowledge now, and feel that I have taken one more step towards a successful race season, and conquering the half-Ironman.