Do you know when to consume glucose?
Most people think that restricting their carbohydrate intake and eating a diet high in lean protein is a good idea for building muscle. But the most important nutrient is glucose a simple sugar.
Without this your muscles wont grow to there fullest potential no matter how much protein you feed them. In fact, if you don’t supply your body with enough glucose it will convert protein into glucose.
And if you don’t eat enough protein then your body will go into a catabolism mode using your muscles for that protein source, thus destroying your hard earned gains.
This is one reason why you must eat a ballanced diet consisting of lean protein, carbohydrates, and good fats.
So if you are serious about building full, dense muscles. Then you must learn how to use this most powerful anabolic nutrient.
But consuming too much dietary sugar at inappropriate times will cause you to get fat, plus some other unhealthy conditions.
As with everything in life timing is everything, apply these simple rules and you will be bigger and stronger and more energized the next time you hit the gym.
After an intense exercise routine your body goes into a catabolic state, and sugar is required to coax your body out of this state as quickly as possible. But here is the catch, you must give your body enough sugar to spike your insulin levels satisfy your liver demands and fully saturate your muscles with glycogen (glycogen is the body’s stored from of sugar).
You need carbohydrates to grow and the most important time is right after your workout. Contrary to what you might think consuming simple sugars at this time will not make you fat, or smooth. Your body is to busy using it for fuel to start protein synthesis.
Carbohydrates that are high on the glycemic index are most effective for promoting glycogen resynthesis. And it is best to stick with liquid forms comprised mainly of glucose, dextrose, or sucrose.
The GI rating of a particular carbohydrate containing food tells you how quickly that carbohydrate is broken down into sugar into the intestine. Many so called simple and complex carbohydrates don’t act quite the way you might think.
Fruit often considered a simple carbohydrate has a relatively low GI and tends not to increase blood glucose and spike insulin levels as quickly as so-called complex carbohydrates like potatoes.
Digestion and absorption are the key factors in determining the GI of a particular food. So when you eat other foods with carbohydrates you change the GI rating. If you eat a high glycemic carbohydrate with more fiber, protein, or fat will tend to slow the absorption of the carbohydrate and thus making the meal more moderate in terms of its effect on blood glucose, and insulin.
This is good during the day when you want to keep your blood glucose and insulin levels stable. Your post workout meal should have a high GI rating if your goal is to replenish glycogen stores and add muscle.
GI of Common Foods:
Grains Low GI:
Pumpernickel Bread
Bran Cereals
Pasta
Grains Medium GI:
Rye Bread
Shredded Wheat
Macaroni & Cheese
Brown rice
Grains High GI:
White Bread
Instant Rice
Cornflakes
Fruits Low GI:
Grapefruit
Apples
Oranges
Fruits Medium GI:
Banana
Mango
Orange Juice
Fruits High GI:
Watermelon
Milk products low GI:
Milk
Yogurt
Milk products medium GI:
Ice Cream
Vegetables low GI:
Soybeans
Lentils
Baked Beans
Vegetables medium GI:
Yams
Sweet potatoes
Vegetables high GI:
Potatoes
Carrots
Sweets low GI:
Milk Chocolate
Sweets medium GI:
Popcorn
Potato chips
Sweets high GI:
Jellybeans
Soft drinks
Honey
If you don’t want to eat foods you can pick specific sugars, choose glucose or dextrose first. These are digested and absorbed very quickly into the bloodstream making them ideal for increasing muscle glycogen stores and spiking insulin levels.
You can buy Dextrose and Glucose from most health food stores, or online through supplement company’s. Just mix dextrose with protein for your post workout recovery drink.
The key here is to shoot for a ratio of 3:1 of carbohydrates to protein immediately after your workout( with in 30 minutes). For a 200 pound person that would be between 75-150 grams of carbohydrates(simple sugars), to 25- 50 grams of whey protein. Just mix with cold water, and if you want to take it to the next level add 5 grams of L-Glutamine, and 5 grams of Creatine.
The amounts will vary depending on your muscle development and workout intensity, so you will need to do a little experimenting here as to the amount to consume for your needs.
When in doubt start on the lower sugar side an add as you feel you need to.
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