The beneficial effects of carbohydrate have been well-documented, particularly as an energy source for athletes and exercisers. Dietary carbohydrate is grouped into two categories: complex carbohydrates and simple sugars. Complex carbs are a preferable source because they do not easily convert into body fat, unlike simple sugars, including dairy products (which contain lactose) and fruit (which contains fructose). Selection of complex carbs, while excluding simple sugars and dietary fat, has important benefits to anyone trying to minimize body fat, develop lean muscle and maximize energy levels. Complex carbohydrates are further broken down in the Parrillo Program into starchy carbs and fibrous carbs. Starches, like potatoes, rice, beans and whole grains are high in energy. Fibrous carbs, like broccoli, lettuce, spinach, green beans, asparagus and other fresh vegetables provide plenty of vitamins and minerals, as well as bulk, to further help slow the digestion of starches and keep insulin release at a moderate level.

Protein is an important constituent of muscle and other body tissues. It supplies amino acids which are the building blocks used by the body for growth, maintenance and repair of body tissues. Research demonstrates that strength and endurance athletes need more protein than the current Recommended Daily Allowance (RDA) states. Suggestions for healthy protein choices are given, including lean protein and protein supplementation, like Parrilloís Hi-Protein Powderô.