PHOTO : DISSOID , ISTOCK partitioning and lose our insulin sensitivity .
Sugary carbs can also increase cortisol production levels to rise , which blunts our testosterone levels , so storing these carbs is critically important , or we can also suppress the immune system .
Minimising Issues So , this is how to minimise these issues whilst we have our over indulgent periods .
We can eat sugary foods with or just after other more nutritious meals rather than on their own . The nutritious meal contains Fibre and protein which helps to slow down how fast we metabolise the sugars . Pro-biotics digest sugars for fuel . Things like Cinnamon can lower blood sugar levels and reduce insulin resistance .
Importantly insulin has an antagonist action to Growth Hormone , which means when Insulin is high , growth hormone is low and visa-versa … so having extended and high levels of insulin will lead to a blunting of growth hormone so when we eat and what we eat has an important bearing on whether we are optimising our hormones or not .
So , if we have had larger indulgence what do we do about it ?
Firstly , we want to get our insulin sensitivity back on track as soon as possible by lowering our intake of sugary foods and stick to low glycaemic , high fibre carbohydrate foods such as vegetables which do not cause an insulin spike .
Next is where nutrient timing enters the story . When we eat our carbs is also as important as what type we have . Our hormones have different levels of activity when we are in different states , such as sleeping , pre-and post training , for example and our use of nutrients change with that
After our last meal of the day blood glucose levels will drop due to insulin response .
As we sleep insulin drops off and growth hormone pulses during the night as we wake up , growth hormone will be secreted in a large pulse , gh-relin is also high , refer to it as a hunger hormone as it causes the desire to eat . Cortisol levels , from our adrenal glands , liberate stored energy and turn on gluconeogenesis , which means breakdown of protein to make fuel .
As bodybuilders and athletes ,
we want to reduce cortisol levels to stop catabolism of our muscle protein
By consuming a breakfast of proteins and healthy fats we optimise , keep growth hormone levels high , and absent of the insulin spike that would work in opposition to it and reduce cortisol levels . We now optimise growth hormone and encourage our body utilise fatty acids and switch on protein synthesis or muscle growth .
By keeping carbs low or absent insulin will be low , and will not spike until your next carbohydrate meal . So the longer we can stay with fats and protein the less insulin you have stimulated , if for example we ate our last balanced meal at 9.30pm and ingest our first carbohydrate meal at 12 midday ( after some more protein and fat meals ) you will have had low levels of insulin for 14 and a half hours , this will increase you insulin sensitivity , but unlike fasting you will have promoted your metabolism to sustain and gain muscle and burn fat and when you do consume your carbs they will be stored effectively by your muscles and liver not your fat cells .
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FEBRUARY 2018 | FLEX 55