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Click HERE Metabolic Activation Cardio (MAC)Part 2Avoiding Weigh in Bombs and Elevating Performance with Sound Nutrition
By: Scott H. Mendelson Why Low Carb Nutrition Plans Decrease Body Fat.Consumption of carbohydrates causes the pancreas to release a fat-storing hormone called insulin. Insulin is released into the blood stream to manage blood sugar levels as a normal part of homeostasis. Blood sugar will rise higher if certain carbs are eaten and as a result more insulin must be released. Insulin counteracts fat burning mechanisms and seeks to stuff nutrients into working muscles OR fat cells if the energy is not immediately utilized. This topic has been over simplified but for the purposes of this article please understand that insulin can and will push nutrients into storage causing body fat increases. Consistently stable levels of insulin will enable the body to constantly use stored body fat as a fuel source since stored carbohydrate (glycogen) is not readily available. You will be a fat burning machine night and day that will chip away at fat reserves day and night. We have all heard about the many benefits of consuming protein in large quantities as strength athletes. Protein provides building blocks for repair, new muscle growth and performance. A wide variety of protein sources should be consumed and do not fear red meat! Red meat provides important nutrients and should not be avoided, but lean choices are preferred. Remember that protein powder such as whey and other mixes are a great tool, but nothing will substitute for the specific amino acid profiles found in REAL food. Be sure to get several servings of protein every day. Try consuming between one and three grams of protein per lean pound of body weight. The higher end of the range produces great results! Good Fats! Vital for SuccessFats are the misunderstood nutrient and are wrongly depicted by an ignorant media. Certain fat sources are highly anabolic and vital to the proper function and health of all people. I do not recommend feasting on fried foods and highly saturated fat sources such as bacon. These sources are lousy for athletes and are likely responsible for all of the problems wrongly associated with good fats. Consumption of good fats are directly linked to increases in anabolic hormones such as testosterone. Good fats include flax seed oil, fish oil, mixed nuts, egg yolks, avocado, olive oil etc. The RIGHT Times to Consume Carbs: Post workout and Carb upsI believe that strength athletes do need some carbs for maximal performance and the key is the timing of carb ingestion. The metabolism is peaked to consume carbs after the workout along with other nutrients. This topic is well researched and I will not bother dragging you through the boring studies for the purposes of this article. I highly recommend consuming a bulk of your carbs during the three-hour window of opportunity following workouts. The amount of carbs consumed should depend on body weight and activity of the workout. Some will need fifty while super heavies may do best with one hundred and fifty. I encourage you to experiment with the amounts, but be sure to consume these carbs ASAP following the workout with a fast acting protein such as whey powder. I highly recommend using Free Form Amino Acids post workout to increase recovery rates, lean body mass and decrease body fat levels. Medium glycemic index carbs such as fruits are the perfect source at this time. Dr. Serrano recommends cycling some carb meals every fourth day from quality carb sources to put wood on the metabolic fire. Experiment with different amounts, but keep your intake under control! White rice, sweet potatoes and oatmeal are the preferred sources for this particular carb meal. Try consuming 50-75 grams of carbs in two divided meals. Increase Competition Strength 5-10% with Post Weigh in Carb LOADS!The fun starts when you can eat like a maniac following a weigh in to pack on as much body weight as possible for the platform. The hours following the weigh in offer you a unique opportunity to carb load the system and fill your glycogen stores. Your system will suck up the carbs as energy and not readily convert to fat if the load is less than a day or two in duration. Dr. Serrano claims that a 5-10% increase in competition strength will take place if a series of carb heavy meals are consumed following the weigh in. A positive hormonal explosion will occur, rocketing you to a great performance. Of course you must follow a low carb plan leading up to the weigh in so your body can take advantage of the super recompensation. Methods for Maintaining low Insulin levels, Creating a Fat Burning FurnaceConsuming fats, protein and carbs together will prevent massive releases of insulin by creating stable blood sugar levels. Remember that high blood sugar which is caused by high glycemic carbs and carbs eaten alone will result in more insulin Maintaining lower insulin levels is conducive to body fat loss and can be accomplished using several methods. First and foremost consuming fewer or no high glycemic carbohydrates, which are breads, pastas, sugar and other highly refined foods. These food sources did not exist when man was first walking the earth and as a result the human digestive systems are not will equipped to handle these "new" food choices. High glycemic carbs release higher levels of insulin and increase the likelihood of fat storage. Give it a try, Nothing to Lose and only Strength and Size to gain!Give this plan a try, but if you must use it for at least three weeks leading up to a contest to ensure your system adapts in time for competition. Some people are a bit sluggish when starting a plan such as this, but a simple thermogenic can do wonders if it fits within your personal situation. Please email Scott SCOTT with questions about the article this article has not been approved by the FDA LEGAL DISCLAIMER |
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