Eat this for awsome workout stamina

[TheTrader]

alex,

good to see you back. you told me a while ago to cut out all sugar from my diet, which i did(aside from milk sugar). however today i ate a couple of strawberries after a 20 minutes semi-HIIT cardio workout. is this fructose stuff bad or is it okay after that kind of workout to prevent bloodsugar levels from dropping and to prevent catabolism? or is this just wishful thinking?

 

[Warboss Alex]

alex,

good to see you back. you told me a while ago to cut out all sugar from my diet, which i did(aside from milk sugar). however today i ate a couple of strawberries after a 20 minutes semi-HIIT cardio workout. is this fructose stuff bad or is it okay after that kind of workout to prevent bloodsugar levels from dropping and to prevent catabolism? or is this just wishful thinking?

1. milk sugar is the worst thing to keep in your diet if you're trying to lean out.

2. stop freaking out over a couple of strawberries and catabolism. you're fine.

 

[protienpowder]

It's not important how they end up, what's important is the path which is taken for it to get there. Whole grain bread is better than wheat bread, wheat bread is better than white bread. Glutin free bread is better than all of them. It's all about how they are assimilated. The way that you work out also plays into what you should eat and when to get the most out of the nutrition.

Whats the difference between whole grain and whole wheat bread? What is Glutin free bread, and why is it better than all of em?

Also, how effective is oatmeal and cream of wheat compared to whole grain/what/ glutin free bread?

Thanks guys, this is really good information.

 

[Francisco d'Anconia]

Whats the difference between whole grain and whole wheat bread? What is Glutin free bread, and why is it better than all of em?

Also, how effective is oatmeal and cream of wheat compared to whole grain/what/ glutin free bread?

Thanks guys, this is really good information.

It's all about the Glycemic Index (GI) which ranks carbohydrates according to their effect on our blood glucose levels. Low GI foods help lose and control weight, increases the body's sensitivity to insulin, reduce cholesterol levels, and prolongs physical endurance. High GI foods help re-fuel carbohydrate stores after exercise.

 

[protienpowder]

It's all about the Glycemic Index (GI) which ranks carbohydrates according to their effect on our blood glucose levels. Low GI foods help lose and control weight, increases the body's sensitivity to insulin, reduce cholesterol levels, and prolongs physical endurance. High GI foods help re-fuel carbohydrate stores after exercise.

Thats good news. That means I can eat ramen and other non whole grain carbs for my post workout meals. I just gotta pay attention to my pre-workout meals.

Anyways, I've been looking at the GI of several foods online. It seems that as GI goes down, the number of carbohydrates per serving also goes down. Anyone know of foods that are low in GI number but high in carbohydrates?

 

[Warboss Alex]

carb foods are generally 60-80% carbs, that's the best you're gonna get. oats, basmati rice, wholegrain bread and wholewheat pasta are good choices. higher gi carbs have more carbs per serving because there's not much fibre in them (which lowers the GI).

Francisco - in general I agree, but the GI index isn't the only thing we have to look at. The Insulin Index (II) is more important since it sometimes doesn't correspond to the GI of a food. milk for example is low gi (or rather lactose is) but its insulin index is sky high (hm, that might be why people who stop drinking milk find it easier to lean out).

high gi carbs are fine postworkout, I use a mix of low and high gi carbs. try this for something tasty: get the instant/quick oats, the flavoured stuff loaded with sugars, get a flavour you like and mix in some fruit juice or whatever (works well with unflavoured whey), very nice. or you can use powerade, table sugar, fruit, hell whatever you want. (pizza is a good choice )

 

[TheTrader]

1. milk sugar is the worst thing to keep in your diet if you're trying to lean out.

2. stop freaking out over a couple of strawberries and catabolism. you're fine.

1.ok, i will cut all milk sugar out. QUESTION: is it okay to drink coffeinefree diet coke to satisfy the sweet-cravings?

2.i wasn't freaking out about the strawberries, i was thinking about eating some juicy fruits EVERY TIME after cardio/weightlifting....would help me keep my sanity better....something to look forward to. but you did forbid me all fructose hence my question about if it would be okay after workout.

3.the only thing i was maybe freaking out about was facing england in the first playoff round but fortunately the fear about that scenario has diminished a lot today

 

[Phoenix_of_the_ashes]

The point is that so called "complex sugars", amilopectine and amilosios are broken down into "simple sugars", which are used for energy at a rate which is proportial to what you need, while "simple sugars" are oxidyzed immediately which causes your body to pull the brakes with insuline, which over compensates the effect of polimerising the simple sugars into complex sugars and leaves you with a smaller concentration of blood sugar than you started out with.

"complex sugars" are polimers of simple sugars used as energy reserves, simple sugars shouldnt even ever be ingested from a natural point of view, you skipping a step which your body regulates by eating it directly and that causes your body to pull it out.

 

[Warboss Alex]

1. Yep, diet drinks are fine for fat loss

2. In a glycogen-depleted state (i.e. post weights, post-cardio) fructose will be stored as muscle glycogen so it's fine then. you can throw a few strawberries on your oatmeal too, it won't kill you. Just remember that fruit does tamper with insulin levels (which is why I told you to avoid it) so treat it like any other carb.

 

[TheTrader]

alright thanks mate without you i would be consuming milk sugar like there is no tomorrow because in every cutting guide i've read milk was regarded as a good food in relation to insulin levels. gotta go from 18%bf to 10-12% in 6weeks i need to do everything right.

 

[Francisco d'Anconia]

..Francisco - in general I agree, but the GI index isn't the only thing we have to look at. The Insulin Index (II) is more important since it sometimes doesn't correspond to the GI of a food. milk for example is low gi (or rather lactose is) but its insulin index is sky high (hm, that might be why people who stop drinking milk find it easier to lean out).

Absolutely GI isn't the only thing to consider. What you are describing it the Glycemic Load (GL) of foods (the effect that the GI have on insulin). However I wouldn't say that one should load up on milk to cut. It's the fat in the milk that helps in the effect of controlling insulin spikes.

In a nutshell, any good fats (ones that don't solidify at room temperature) are good additions to a cutting diet, this includes oils such as flax seed and olive. It's all chemistry.

 

[protienpowder]

All of this is really usefull information regrading diet, it should be given a Sticky.

 

[Desdinova]

You guys can actually digest that stuff in only an hour or so? Are you sure?

With myself, I find that food high in carbs digests extremely fast. If I eat nothing but pasta for a meal, I'm hungry again within 1-2 hours. I'm pretty convinced that pasta alone is a waste of a meal (and it's not good for you either).

 

[Warboss Alex]

With myself, I find that food high in carbs digests extremely fast. If I eat nothing but pasta for a meal, I'm hungry again within 1-2 hours. I'm pretty convinced that pasta alone is a waste of a meal (and it's not good for you either).

well I'm the opposite, carbs satiate me for longer. depends how much you eat, what type of carb etc.

but hell, I'm hungry all the time no matter what I eat so maybe I'm not the best example.