Poliquin rules for carbohydrate intake for optimal body composition
1. Eliminate the grain, especially wheat. This is the most important of the rules for carbohydrate consumption. Wheat affects blood sugar in the same way as food sugar.
2. Eliminate the grain, part two. Protein protein present in cereals such as oats, wheat and spelled is one of the most common allergens. The nations with Celtic roots, like the Irish, are more vulnerable to gluten food allergies. Apart from increasing insulin levels in the body and a sudden increase in carbohydrate intake, cereals also release cortisol in response to stress, which is the allergen mentioned above.
3. The main source of carbohydrates should be fibrous plants. Fiber plants usually contain a low amount of carbohydrates. Their natural high fiber content results in low insulin response and therefore makes them the ideal food for slimming. The best source is
. Green beans
4. The darker the fruit, the better for you. Dark fruits have very thin skin (therefore they must produce more antioxidants to protect against the sun). This is the reason why dark fruits are a great source of anti-inflammatory food. Bananas have a thick skin, and thus less antioxidants.
5. The darker the fruit, the better for you, the continuation. The fruit is darker, the smaller the glycemic load it contains. Compare berries and cherries to bananas and pineapple. This of course applies to fruits in their natural form. When the grapes turn into raisins, their glycemic index increases, because the water has been removed from them.
6. Replace the cereal with greens in your sandwiches. This principle is promoted by Johnny Boden, author of “Living Carb Life. Instead of bread, use dark, deciduous greens and wrap it with meat. It will slow down the glycemic index as well as contribute to changing the internal environment of the body from acidic to more alkaline.
7. Limit the consumption of fructose. Although fruits are a great source of nutrition rich in nutrients, they also contain fructose. Ingestion of fructose in excessive amounts may slow thyroid function as well as increase the level of glycation of proteins. Glycation using colloquial language is browning, as in the case of a bread crust. Glycation involves the interconnection of protein molecules (including DNA), which has been provoked by aldehydes derived from sugars by reacting with amino acids in the protein molecule, resulting in the final products of radical protein glycation (AGEs). If you want to see the protein mix live, cut the apple in half and watch it turn yellow! Very few people realize that glucose can be oxidized. Why is fructose the worst factor causing glycation? Because, it does not raise insulin levels. In other words, insulin does not get into muscle cells. It pulls down causing metabolic confusion. Robert Crayhon, an expert in nutrition, would say fructose is like a guest who does not want to go home after the party. Crayhon recommends the average American to consume no more than 5-10 grams of fructose per day! For a physically active person, he recommends a maximum consumption of 20 grams.
One of the worst sources of fructose is diet bars rich in corn syrup, such as those sold by a well-known Texas lawyer who became a guru in weight loss issues.
You can read also: Treadmills at the gym – completely useless machines?
To check the level of glycation in your body, ask your doctor to measure the concentration of glycohemoglobin in your blood. Research in England has revealed that this is one of the best tests to assess mortality. Much better than testing cholesterol, blood pressure and body mass index.
8. The best time to receive carbohydrates is the first 10 minutes after the end of the training session. Because insulin sensitivity is the highest immediately after training, it is the right time to accept carbohydrates to increase muscle growth. Initially based on the then available scientific research, I advised the consumption of 2g of carbohydrates per kilogram of body weight. Over the years, after learning many scientific research and as a result of discussions with my colleagues, I came to the conclusion that carbohydrate intake should reflect the volume of a given training unit. The more repeats made in a given training unit, the greater the intake of carbohydrates. Of course, someone can assume that all repetitions are the same. Performing a repetition of a squat or deadlift is more demanding than bending or straightening the forearms. 3 repetitions of the squat at the slow rate has a different caloric demand from 3 power clean repetitions. As a general guideline, I would recommend the following carbohydrate intake based on the volume of the training unit
* 12-72 repeos0.6 g / Kg / LBM (dry body weight)
* 73-200 powtórzeń0.8 g / kg / LBM
* 200-360 repeats1.0 g / kg / LBM
* 360-450 repeats 1.2 g / kg / LBM
As for the source of post-workout carbohydrates, I’ve experimented with many. I like to use fruit juices with a high glycemic index (eg pineapple, grape) to provide 30-40% of the recommended dose, the rest of carbohydrates comes from nutrients in the form of various forms like dextrose or maltodextrose. For variety, I would use other juices, such as berries. You can try to crush fruits like banana or peach. In an athlete suffering from a significant underweight I could use pineapple and / or corn syrup to raise the glycemic index. Instead of using maltodextrin, you can use honey.