chrisw77's Journal, 03 Apr 19

** INSULIN, SUGAR, AND WORKOUTS **

First, a short video from Dr. Berg that explains how insulin makes muscles grow:

https://m.youtube.com/watch?v=MvZ6K5ueNI4

(One comment: I'd worked out for years on keto and LCHF without gaining muscle mass. I've found the more carbs I've added = the more muscle mass I've put on. I'm not insulin resistance or diabetic though. My objection to this video is that his recommendation for sugar levels would last me about the first 15 minutes of a workout leaving me exhausted the other 2+ hours.)



Now, onto a nice quick read about how weight lifting affects folks with diabetes:
 https://diabetesstrong.com/how-resistance-training-affects-your-blood-sugar/



A few notes on how sugars are necessary when doing heavy resistance training:

(1) Lifting heavy weights depletes blood glucose.

(2) Lifting heavy weights depletes stored glycogen (fuel in the muscular "gas tank") created by the body from sugars.

(3) Lifting heavy weights actually increases insulin sensitivity.

(4) Insulin - in coordination with other hormones - is REQUIRED for muscle growth since it regulates where nutrients are stored in the body.

(5) Lifting heavy weights breaks down muscle tissue. Carbohydrates (preferably simple carbs) stop the "catabolic effect" that tears the fibers apart and begins the repair process when paired with a protein source immediately after a workout.

(6) Lifting heavy weights requires maximal effort that cannot be properly sustained by a diet of protein or fats alone.

(7) Fructose will only replenish liver glycogen since it is processed differently.



My meal plans:

BREAKFAST...
A huge bowl of oatmeal, coffee, and a little chocolate milk along with scrambled eggs and chorizo (900+ calories).

MID-WORKOUT...
On longer workout days, I need a mid-workout boost. A coffee/chocolate milk shake with a little whey protein powder and maltodextrin works perfectly (400+ calories).

POST-WORKOUT...
Pizza has been working perfectly! But I've done baked potatoes with a can of chili. Just need around 100g+ of carbs along with ~50g of protein (1500-2000 calories).

LUNCH...
A small snack of nuts, fruit, or a FiberOne bar (<300 calories).

DINNER...
A normal dinner-type meal along with a big bowl of cottage cheese and carb-y dessert to aid in the overnight muscle repair process (1100+ calories).

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3955 kcal

Fat: 162.22g | Prot: 189.47g | Carbs: 438.01g.   Breakfast: El Popular Chorizo, Oakdell Jumbo Eggs, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds), Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder. Elevenses: Subway Provolone Cheese, Subway 6" Tuna, Subway 6" Meatball Marinara, Fiber One Protein Bars - Peanut Butter. Dinner: Great Value Key Lime Divine Ice Cream Sandwich, Tillamook Marionberry Pie Ice Cream, Stouffer's Classics Meatloaf, Stouffer's Classics Macaroni & Cheese, Daisy Low Fat 2% Small Curd Cottage Cheese, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

3282 kcal

Exercise: Weight Training (Bodybuilding) - 1 hour and 30 minutes, Watching TV/Computer - 9 hours, Showering - 30 minutes, Driving - 1 hour and 15 minutes, Resting - 2 hours and 30 minutes, Cooking - 1 hour, Housework - 15 minutes, Sleeping - 8 hours. more...