ING INSULIN
MANIPULAT
ting insulin
ws about manipula
to
really good ne
UT4 proteins move
ow, there is some
istance training GL
els
res
g
lev
n
rin
uli
Du
.
ins
ity
e
sensitiv
less of what th
muscle cells regard
on. This
the surface of the
diated translocati
me
n
uli
ns
n-i
no
d
lle
ca
their
is
lp
ss
he
ce
n
ca
pro
is
ng
“When I say veg, I mean the dark green leafy
are. Th
ant, traini
rson is insulin resist
variety we all love, including broccoli, spinach,
ll can’t
sti
e
su
tis
fat
means that if a pe
ir
the
green beans, asparagus, cucumber etc.”
rmant
do
sue use sugar, but
tis
ain
e
scl
rem
ll
mu
sti
al
ns
let
ske
those GLUT4 protei
ng
e
ini
us
ca
tra
be
ce
r
t eaten
an
ga
ist
su
res
utilise the
means that
ining if you have no
e of training. This
ponds better to tra
be
ll
res
our cells,
wi
n
lly
thi
els
tua
wi
ac
lev
ry
y
dy
ine
even in the presenc
erg
bo
ch
en
your
y because your
the molecular ma
da
er
ov
the
es during
g
ol
rat
rin
ntr
yd
du
co
rk.
oh
es
us
rb
wo
rat
gives
carbohyd
ck
quate supply of ca
rb back loading to
sti
de
ca
y,
ina
les
da
ab
the
ur
the
en
to
g
yo
e
at
rin
du
ate
wh
du
eat carbs
and this is
y armed to ac tiv
somewhat lower
is simple. You don’t
body is more readil
e to
veg, I mean
ns
the
say
po
e
I
for
res
en
in
ere
Wh
.
Th
Carb back-loading
uts
y.
als
rko
me
the da
your wo
ch,
tein and vegetable
us system to drive
your body is more
ing broccoli, spina
to your normal pro
sympathetic nervo
renalin faster and
we all love, includ
g
ad
ty
eg
se
rie
ea
be
va
rel
fy
uld
u
.
lea
yo
wo
s
en
es
the dark gre
rties of adrenaline
. Protein sourc
exercise. This mean
fat-burning prope
gus, cucumber etc
and fish.
the
ara
ef
to
be
asp
n
lly
s,
lea
an
cia
,
be
pe
ch
es
en
tri
e,
os
gre
ll as
sensitiv
ng,
tur key breast, as we
s to aesthetic traini
white, chicken or
that when it come
is
t
fac
ng
sti
ere
Another int
N
“Resistance
training gives
us control over
the molecular
machinery
within our
cells, and
this is what
enables carb
back-loading
to work.”
PUTTING CARB
BACK-LOADING INTO
PRACTISE
hen I personally decide to do carb back-loading, I only run the
cycle for about 3 to 4 weeks. I never resort to this type of eating
as a means to prepare for a competition, but rather to break the
habitual pattern of constant dieting throughout the year. This allows
me to tempt my taste buds with foods otherwise looked down upon
with frowning eyes. Many people and athletes alike will train in the
evenings after only eating protein and veg the entire day - this makes
them more sensitive to the uptake of sugars and carbohydrates in their
post-workout meal. Some will have beef burgers and pizzas, others
even pastries and sugar-laden carbohydrates to fill their glycogen
stores at a rapid pace while the body is still in fat-burning mode
after the adrenalin / nor-adrenalin system had been activated during
training after a whole day without carbohydrates.
Yes, this is a proven method of carbohydrate uptake with minimal
amounts of fat being stored, however, being as critical and health-
conscious as I am, I still prefer a cleaner food approach when it comes
to filling my glycogen reserves. I resort to foods that are relatively lean
such as a spaghetti with lean ostrich mince as my meat source, or even
sweet potato or potato spuds with fat-free cottage cheese and chicken
or turkey breast as my protein options.
A great meal I have used in the past as part of my carb back-loading
plan: whole-wheat buns with 100% beef patties as well as 1 or 2 sunny-
side up eggs on each burger with tomatoes and lettuce or spinach.
Of course Tomato Sauce Light has now become one of my favourite
condiments to use and don’t forget the large glass of Coke Zero that
often accompanies these meals. I must say, carb back-loading, to a
large degree, has always been able to restore my sanity when intense
and very controlled dieting has almost made me lose my mind.
I like to be just a little crazy and mad at times, so in the case of
carb back-loading I take things just a little bit further. With the
activation of GLUT4 proteins in response to training, I like to go and
activate any other potential GLUT4 proteins that the training did
not stimulate or activate. So, what I do 30 minutes before the end of
my training session is drink compounds known as glucose-disposal
agents, or GDAs for short. They too will stimulate non-insulin mediated
translocation of your GLUT4 proteins, turning your skeletal muscles
and liver into hungry, barbaric, carb-thirsty storage units.
W
What are these glucose disp
osal agents I am referring to?
Well, I can’t really go and give
all my top secrets away now
can I? In a future is