You can have the best
exercise program in the world but if you do not give your body what it needs,
then you cannot get the gains you want!
From the most basic
observation, the simple fact is that
protein builds muscle.
Carbohydrates don't build muscle and fats certainly don't. Only
protein supplies all the
essential building blocks to support muscle repair and growth.
With this basic
understanding let’s take a look at the composition of your daily diet. You have
three macro-nutrients – protein, carbohydrates and fats. These are the three
nutrients that will make up your total caloric intake.
Carbohydrates are a fancy
name for sugar. This may be a bit confusing, but the end result of a baked
potato and a spoon of sugar, when both are processed
in the body is the same,
they both turn into glucose.
Carbohydrates, once
converted to glucose, are used to fuel muscle energy and brain function, that
is a good thing, but in moderation!
Fats are the most dense
energy source available. Each gram of fat contains 9 calories. Over 2 times
that of
protein
or carbohydrates. This
energy density means that you can eat a much less amount of foods high in fat
and hit your calorie limit very quickly.
Fats are a necessary
nutrient essential to the body for many vital functions. The thing is you just
don't need very much and most people consume far more
than is needed from a
functionality standpoint.
Protein is needed by your
body for virtually all growth promoting processes. Protein is a “builder” of
cells. Protein is the single most abundant substance in your
body next to water. Protein
is present in every organ in your body. Protein is essential for blood,
hormone, and enzyme production. Protein is also essential
for optimal immune system
function. And, protein is absolutely essential for muscle repair and growth.
exercise, places a considerable increase in demand for
protein by your body. And
the more muscle you develop the more protein you will need. Muscle tissue is
the major dumping site, if you will, for protein. It’s like
a huge protein reservoir.
And when you are supplying insufficient protein your body will steal it from
muscle tissue whenever it needs it……, that is MUSCLE BREAKDOWN!
By outlining the importance
of these three nutrients you should begin to understand why I place such heavy
emphasis on protein and a low carbohydrate intake.
I more than understand the
carbohydrate merry go round, that many
of you may be
experiencing. I am sure You hear that
in order to achieve
successful weight loss you
should cut carbohydrates. Also,
some readings suggest
limiting carbohydrates while others say
to eat more
carbohydrates! I am positive that you
are totally confused, as to witch way to go.
Well you can eat carbohydrates and
still achieve desired
weight loss. Before you can convince
carbohydrates to work in
your favor, you need to understand their
position, so I will recap
lightly on their functioning role.
All carbohydrates are broken
down into sugar and are directed to
the bloodstream as blood
sugar, also known as blood glucose.
When the blood glucose
level rises, the pancreas expels insulin
to remove glucose from the
blood, and directs it to the muscles
and liver to be stored as
glycogen, a useable form of energy.
The muscles and liver can
only store a limited amount of
glycogen, and once those
stores are full, the remaining is
stored as fat. Consistently high insulin levels can result
in fat
storage, water retention,
and an insulin imbalance.
The consequences of an
insulin imbalance are a rapid rise and
fall of blood glucose. Your blood is rapidly saturated with
glucose, followed by an
immediate plummet, resulting in
carbohydrate cravings. If you eat more carbohydrates to feed
into the 'craving', you
start the cycle over again. Therefore,
insulin can literally make
you, or break you in your weight
loss efforts. Gaining more control can put you a step
ahead.
However, this is not a vicious cycle for those who have
insulin under control.
Excessive carbohydrate
intake, wrong macronutrient combining,
and poor nutrition choices
can have an effect on how insulin is
managed, or better yet, not
managed. A high intake of processed
food, and poor food
combining, can interfere with insulin control.
Normally, carbohydrates are
used as fuel, but when there is an
imbalance in how the body
produces and manages insulin, it can
lead to fat storage rather
than burned energy. If this condition
persists, it can lead to a
wide range of illnesses and diseases
such as diabetes. You will literally be a prisoner of
carbohydrates if you lose
control.
There are several signs and
symptoms of an insulin imbalance,
such as:
1. Feeling sluggish
2. Weight gain
3. Carbohydrate cravings
4. Hypoglycemic conditions
5. Fatigue
6. Headaches
7. Irritability
8. Nervousness
9. Depression
Over time, the insulin
imbalance can result in an insulin resistant
condition, making it more
difficult in weight loss. The pancreas
begins expelling insulin
anytime food is eaten, causing a
constant rise in blood
glucose.
Now the question is how to
gain more control. The answer is to
correct insulin
imbalances. Of course, genetics do play
a part,
however the main correction
will come in nutritional changes
and a proper functioning
thyroid, which can also be corrected
through proper nutrition.
One might think that the
solution for correcting an insulin
imbalance is to restrict
carbohydrates. Restricting
carbohydrates completely is
a set up for disaster! Instead of
restricting, try
management. Begin limiting your
processed
food intake, start adding
more green,
vegetables, limit and
control your complex carbohydrates,
such as potatoes, yams, and
rice and desserts. Use complex
carbohydrates to fuel
activity or to recover from workouts.
Be
sure you combine a complete
protein with your complex
carbohydrate to blunt the
insulin surge. Gaining control is
all in the right food
choices and food combining.
But
when you are eating a fat rich meal eat protein with it, but cut out the
carbohydrate foods. Also when eating a
carbohydrate rich meal cut out the fats.
The body digestive system is particular, it does not digest fats
properlly in the presence of carbohydrates and vice versa. last but not least proteins can be used
with fats or carbohydrates, it is not
particular.
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authors of this publication
assume any liability for the
information contained herein.
The Information contained herein
reflects only the opinion
of the author and is in no way
to be considered medical advice.
Specific medical advice should
be obtained from a licensed
health care practitioner.
Consult your physician before you
begin any nutrition, exercise,
or dietary supplement program.
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