Let's Talk Nutrition for a Second, not paleo, just normal eating.
How do you eat? The response I hear daily is "pretty good" my response is "What is pretty good?"
Below is the exact menu of what a few of our member's have been eating for a day. Before you look below, lets get a few facts straight.
Keep in mind this is the "easy" way to explain it.
A) There are three macro-nutrients that we consume. Proteins (P) Fats (F) and Carbohydrates (C). Their are many other micro-nutrients but we will not discuss those today.
B) Each of the above macro-nutrients elicits a hormonal response, Carbs/Protein more than Fat.
C) Carbs= Increased blood sugar, as a by product a secretion of insulin. Proteins= a release of glucagon. Fat= Mainly hormonally neutral.
Ok so here it is:
The two basic hormones we need to keep in check are insulin and glucagon. Both are released by the pancreas in response to different foods. Eating carbohydrates raises blood sugar and stimulates the release of insulin. Insulin lowers the blood sugar by telling the body to store glucose for future use. The body creates glycogen, strings of glucose molecules, and stores it in the muscles and liver.
Only the glycogen stored in the liver is available to return to circulation and keep adequate supplies of glucose going to the brain. The liver's total capacity for storage is rather limited and is depleted within 10-12 hours. So the liver's glycogen reserves must be continually replenished by eating carbohydrates. [Bee's note: However 58% of protein and 10% of good fats also are made into glycogen by the body, so you do not need to replenish it by eating carbs.]
The problem comes when excess carbohydrates are consumed. Once the liver and muscles have stored as much glycogen as possible (about the amount of three candy bars), the body creates another storage form, fat. Insulin tells your body not only to store new fat, but also not to release any previously stored fat. Insulin is the storage hormone.
Glucagon [Note: this is different than Glycogen above], on the other hand, has the opposite effect to insulin. It tells the body to increase the blood sugar. It is the mobilization hormone.
Protein stimulates the release of glucagon, which stimulates the liver to release stored carbohydrates from its glycogen stores and from fat. Glucagon also inhibits the release of insulin. By controlling your intake of protein and spreading it throughout the day, you can constantly produce adequate amounts of glucagon.
So now lets sum that up. With every meal you should be eating a protein, fat and carbohydrate. The protein slows down the blood sugar spike and insulin response and everyone is happy.
So now the question is.....If we know Carbs secrete Insulin (storage) and protein secretes glucagon (mobilization).
How do you eat????? Let's look at it in terms of P,F,C (I am taking in to consideration the majority component here, yes almonds have protein but they are mainly a fat.)
DAY 1:
Breakfast
Oatmeal with raisins and coffee with half and half
C, C, F
Lunch:
Turkey Sandwich at Eric’s Deli, apple, muscle milk light, almonds, and a Kellog’s breakfast bar
P, C (bread), C, P/C, F, C
Dinner: Pork chops seasons with garlic powder, pepper, and salt. Brown rice, with pears and apples
P, C, C, C
Now lets look above, is this diet horrible...no!!! Absolutely not. However do you guys see a lot of C's???? Some of this can change for sure.
You wouldn't think that some of these foods are bad..right??? Remember to look at food as what effect it will have hormonally, not just in terms of "good foods." Ya fruit is awesome! However it is also all sugar, natural or not your body has the same hormonal response.
How do you eat?
Workout for Tomorrow:
Split Jerk 1-1-1-1-1-1
3 Rounds for Time of:
33 Wall Ball Shots
33 Double Unders (jump rope)
Rest 2 minutes then.....Max Push Up's in 3 minutes
I give Jacob a hard time sometimes but today he truly impressed. Got his first Muscle Up then hit about 8 more or so in the workout, awesome!
The 6:30pm Crew
