For some dumb reason I’ve started to listen to podcasts with Jason Phillips. He’s a macros diet guy. They maybe have even turned the generic word macros into a trademark or something.
My main objection to much of this sort of material is to take the dietary advise of someone who advises top athletes. At first blush it seems like you’d want to fuel your workout like the top athlete but you are doing nothing remotely similar to what they do for daily volume. So to say that nobody who is a top athlete in CrossFit does Paleo is not all that relevant to me as a local participant in CrossFit.
Phillips has a video against Paleo and keto diet on YouTube where he claims that the flight or fight response of intense exercise like Crossfit can only be handled by eating carbohydrates.
His claim is that you don’t get insulin from eating proteins and fats. It is true that the body does not produce much of an Insulin response to fats. But his claim is not true in the case of protein. In fact, your body has as much of a response to protein as it does to carbohydrates when it comes to using Insulin.
From (Effect of Protein Ingestion on the Glucose Appearance Rate in People with Type 2 Diabetes. M. C. Gannon J. A. Nuttall G. Damberg V. Gupta F. Q. Nuttall. The Journal of Clinical Endocrinology & Metabolism, Volume 86, Issue 3, 1 March 2001, Pages 1040–1047):
When beef was ingested there was a prompt rise in mean insulin concentration (∼3-fold). … at 2.5 h, the insulin concentration was still at a maximum at that time. The insulin concentration did not return to a fasting value until 7 h after the meal (Fig. 2).
In fact, your body creates Glucose out of protein. From the same page:
ALL OF THE amino acids commonly found in proteins can, at least in part, be converted into glucose, with the exception of leucine. Indeed, conversion of amino acids derived from either endogenous or exogenous proteins is the major source of new glucose formation