Scientists have been conducting research now for a while
and what they are finding is that when you eat your food is
just as important as what and how much you eat. Different
foods can influence certain hormones that are a part of
muscle growth, fat burning, and recovery. All things you
are working towards to achieve that ideal slim body.
Your body works best to metabolize and use carbohydrates in
the morning after you wake up and after your workouts.
These are the ideal times to consume fast digesting
carbohydrates rather then the normal whole grain,
vegetable, fruit type of carbohydrates. The reason is
because in the morning after fasting all night and after
workouts a hormone called cortisol is elevated. This is
detrimental to muscle growth and actually encourages fat
storage. Cortisol helps facilitate the breakdown of amino
acids and sugar from tissues in your body. Generally these
nutrients come from your muscle. Cortisol does have an
important role, but you don't want the levels to get too
high.
To control these levels your goal is to elevate your
insulin level, which suppresses cortisol levels. After
workouts you are also more sensitive to insulin which
allows your body to use these fast digesting carbohydrates
as energy rather than storing it as fat. The insulin
levels also help with glycogen synthesis(storage form of
glucose) and protein synthesis (protein building).
All these mechanisms and reactions help with proper
recovery so that you can give it your all during each and
every workout and maximize the success as a result of your
hard work in the gym.
How does nutrient timing facilitate fat loss?
Well, if you have read any magazines or listened to the
latest fad then you think that any sugar is bad sugar and
you need to avoid it at all costs. Well, that means you
don't eat fruits or vegetables. This then contradicts
those same people that say you should eat fruits and
vegetables every day.
So what is there to do? Where do you turn to from here?
The fear is that sugars increase insulin levels which
promotes fat storage and decreases fat loss. This is true
to an extent. What most people forget is that there are
many other nutrients that we eat and mechanisms that help
control that insulin level. One of those nutrients is
fiber and another is protein. When you consume foods that
are a good source of fiber or protein source it slows down
your digestion process, which then slows down the release
of insulin. Essentially you do not have the insulin spikes
like you would if you ate a doughnut. Insulin spikes lead
to weight gain.
By timing what you eat and when allows you to control your
insulin levels which facilitates fat loss by allowing your
body to burn fat as energy rather than trying to store
ingested calories as fat.
In regards to working out and then consuming quick
digesting carbohydrates research has shown that timing your
after workout food intake with these nutrients along with
protein is not only beneficial to recovery, but may also
increase fat oxidation which is your body burning fat for
energy.
The bottom line is do not be afraid to ingest higher
glycemic or quick digesting carbohydrates at breakfast or
after your workout because you will actually be benefiting
from this nutrient and promoting growth and progress rather
than destruction. At your other feeding opportunities I
suggest you stick to whole-grain fibrous starch choices
such as whole-grain pasta, fruit, vegetables and other
starches that contain 2 grams of fiber or more per serving
along with a lean protein source.
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Jayson Hunter, RD, CSCS is the creator of the "Dramatic
Dress Size Reduction Diet." As a registered dietitian
Jayson knows the secrets to helping any woman drop dress
sizes and inches fast, so they can look their best for any
special occasion. Discover more by downloading his powerful
special report "The Five Simple Steps for Losing Twenty
Pounds Quickly and Safely" at
http://dress-size-reduction-blog.com
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