hi i need a some help with this,
i am busy training twice a day and my body needs to consume 4500 calories a day.[/quote]
how did you come up with that number?
used up how? as in energy? as in fueling your muscles? as in converted to adipose tissue so your blood sugar does not rise up too high and you die?
and how do you define wasted? as in pooped or peed out? it doesnt quite work that way.
blood sugar stays in a small range, too little you die, too much you die. that range is 3.6 and 5.8 mM (mmol/L, i.e., millimoles/liter), or 64.8 and 104.4 mg/dL. here is a visual image of someones blood sugar levels throughout the day:
as soon as you eat insulin goes up to remove excessive blood sugar. insulin goes up even more when its carbs, not so much with fat or protein. the extra blood sugar goes where its needed. so if you just worked out the excessive blood sugar gets pushed into the muscles till they are full. if you havent worked out, or you still have excessive after fueling the muscles then it gets pushed into adipose tissue.
nothing is wasted. it gets used. it may not get used to what you want though. so its not how much as much as its when and then how much.