In the last of this series of three posts, I’ll wrap up our 10
Rule 7: Limit Fructose intake.
Even though fruits are great foods, they also contain fructose. Fructose can slow thyroid production, causing a reduction in metabolism and an increase in fat storage. This fat particularly likes to be stored around the abdomen. It can also cause accelerated aging, vascular degeneration, and diabetes.
If your glycated hemoglobin (HgA1C) levels are above 5.6%, you most likely are ingesting too much fructose. If they rise above 6.5%, you will be classified as diabetic. Any carb can increase this level, but be careful of even the healthy carbs that are found in fruit.
Rule 8: Carb load after your workout.
If you have a lean body mass and are looking to increase muscle mass, then take in a quick source of carbs such as fruit juice (pineapple, cranberry, or grape) or mushy fruits like peaches and bananas within 10 minutes after a workout.
For those who need to reduce their body fat by more than 10 percent, a low-sugar yogurt should be used instead.
Rule 9: Use supplements that promote insulin sensitivity.
When taking in carbs, supplements such as glutamine, taurine, arginine, and magnesium help to facilitate carb uptake by muscle rather than fat cells.
Magnesium helps to regulate blood glucose and reduce insulin resistance, decreasing both fat gain and your risk for diabetes.
Rule 10: Add protein to your post-workout carb meal.
While taking in carbs after your workout is important, don’t forget the protein. Protein is essential for triggering protein synthesis and fat loss. At least 40 grams of protein after a workout is good enough to produce an anabolic effect of the muscle.
[LivFit] Seminar
It’s not too late to join us for our [Livfit] seminar Thursdays, beginning October 10, at 6:00pm. It’s happening at our Downtown Roanoke chiropractic office, and the cost is only $40 for the seminar, body-fat testing, and the 40-page [LivFit] journal. Optional blood testing and supplement packages are available at greatly discounted prices. Please email us to register and reserve your seat. Check out our [LivFit] page to learn more.
Dr. Daryl Rich, DC, CSCS
