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Questions from Clients: Glycemic Load


Hello There!

Tyler (author of this post) and Martin (humble editor) earnestly desire to help YOU sort through the’ loads’ of ambiguous information found online and offline – and then present this info in an easy to read, no BS way.

We do this because 1) we care 2) we want you to be able to make intelligent and well informed decisions when it comes to your health and ‘fitness’ (an ambiguous term in itself) – and –

Reason d’etre (3) – to provide those in our sphere of influence the ability to create change in the areas that matter to them/you MOST.

> this is why we encourage questions > this post is a response to one of our clients – if this individual is pondering this topic, so are 20 others…. So here it goes – Hope it helps!


The Glycemic Load,

“…. of our meals affects our hormones and not just the hormones that regulate blood sugar like insulin but also those that help regulate our overall stress tolerance like adrenaline and cortisol. The endocrine system, which is 0ur hormonal system, resides in a delicate balance, so even a few months of abuse will easily tip the scales out of balance.”

Now imagine what years of sugar binges, many moons of late nights and early mornings and a couple double double coffees a week are going to do to you…

Not only to our insulin levels, but also to our adrenal glands.The short answer is =

STRESS

Stress on the body is equal to stress on the mind (and vice versa). High glycemic diets stress both the mind and body by abusing insulin, adrenalin and cortisol. These guys are very powerful chemicals.

The worst part is, you can actually get addicted to the way they make us feel.

For the most part, foods that are highly refined and/or high in sugar and lacking in fibre, fats and proteins – will be higher on the glycemic index.

These foods cause blood sugar levels to spike, insulin levels to spike, as well as adrenaline and cortisol to be over-used. All of this will cause strain to the entire endocrine system.

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HOWEVER,

when we eat lower glycemic foods – those that are rich in deliciously healthy fats, fibre, protein (and are in their most complete form) – then we are getting out of the way of nature. That is to say, you will begin to let nature run its coarse; things repair themselves and the body is able to recover.

Eating lower glycemic foods will put less strain and abuse on the various organs and hormones of the endocrine system, as well as support balanced and more regular hormonal cycles.

That is why diet and lifestyle are so imperative in maintaining hormonal health.

If weight loss or change in body composition is one of your main goals, stay away from high GI foods.

Although,

there is a point when the body needs them I.E. after hard physical work…..This is because post-exercise there is a flood of cortisol and adrenaline. As we know now these are our body’s stress hormones and they cannot differentiate between types of stress > I.E. > If we are experiencing stress (physical or mental) they get released into our bloodstream.

A hard workout is no exception. In order to grow and repair efficiently we need to stem the tide of these stress hormones with a strong insulin response. The higher GI foods (along with a good protein source) will do this for us. The absorption is way faster but it needs to be specifically at this point – as our tissues are depleted of energy – in order for proper metabolic recovery.

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In general: avoid high GI foods, but also know that these same foods (as long as they have good, naturally occurring protein and fibre)  are BENEFICIAL depending on the TIMING of their consumption.

p.s. things like donuts do not count…. eat unrefined, and unprocessed naturally occurring foods whenever possible. Full Stop.

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Once again, I hope this helps. If you have any questions – do not hesitate to contact us or leave a comment.

If you did find this valuable, please share it with your friends or on your social media of choice 🙂

Thanks,

Stay strong all!

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TYLER LEES-SCHMUT

Co-Owner / Instructor / Author @

Contact us Now for a Consultation*

 

 

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Nutrition and Training


Appropriate nutrition is essential for performance.


In particular, correct nutrition is critically important for

  • Improvement of performance
  • Conditioning
  • Recovery from fatigue after exercise
  • Avoidance of injury

Food with physiological effects have been called “functional foods”  – Moreover, the effects that these foods have on the human body has been scientifically investigated.

This post introduces some ‘functional foods’, including basic nutrients – All of which have been shown to have a beneficial influence on the physiological processes that occur during exercise.

1.

Water

Let’s begin with the staple of all life.

Water is the main constituent in the human body. It is responsible for maintaining circulatory function, metabolic chemical reactions, elimination of waste, and maintenance of homeostasis as it relates to body temperature and blood volume.

When our loss of fluid exceeds our intake we lose valuable electrolytes and we are less efficient at thermoregulation; thus our performance declines.

Although water lacks many of the concentrated electrolytes we need in our blood stream, a combination of good nutrition prior to training, drinking mineral fortified water and keeping training time to a healthy 45-60 minutes will keep us in balance in that respect. 

2.

Enhancing strength with Protein

Muscle is composed of two major proteins and water. Therefore it is important to properly modulate your protein consumption when strength training.

Seems like a no brainer. 

Basically, this is what happens: there are a bunch of these molecules that are only slightly different, and they feed different areas of the body and absorb at different rates. These are amino acids.

Amino Acids are the building blocks of the macro nutrient known as protein. In a general sense they are utilized by your body in a different chronological order and for various specific purposes.

What we need to insure is that our protein intake is sufficient enough in (a)variety and (b)amount; in order to have immediate muscle supply for before and after hard lifting sessions – as well as to generate a store of amino acids in the blood that will later act to inhibit protein degradation.

In short some amino acids synthesize and some stop breakdown. Very important. 

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The recommended range of protein consumption is 1.4-1.8 grams per KG of body weight for active individuals such as all of you guys.

  • The easiest way to know you have an adequate amino acid ratio and protein consumption is to vary the animal and non animal sources as much as possible
  • as well as research a high quality (New Zealand whey is the cleanest) protein powder, glutamine (one of the few supplements I would highly recommend as it aids in gut health and inhibiting protein break down) 
  • branch chain amino acid supplement, which are easy to find these days. 

Stay tuned for a future blog post with a detailed list of foods and ‘friendly’ supplements + non animal based options and techniques for those other two macro nutrients: fat and carbs! (Oh no that C- word!!)

Stay strong all!!

TYLER LEES-SCHMUT

Co-Owner / Instructor / Author @

Contact us Now for a Consultation*

 

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TSC – Tactical Strength Challenge

ON OCTOBER 28, 2017….

Will Host The:

TACTICAL STRENGTH CHALLENGE

  1. What is it?
  2. How do I prepare?
  3. How do I register?

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1) What is it?

The TSC is a WORLD WIDE event,
Held at various local facilities,
Hosted by Certified STRONGFIRST instructors.

“The Tactical Strength Challenge began in 2002 when StrongFirst’s founder and Chairman, Pavel Tsatsouline, created it to help military and law enforcement personnel with their preparation for the physical demands of their duty. But what made the TSC so popular is that it brings out the perfect blend of strength and conditioning for all individuals—regardless of background, profession, gender, or size.”


– There Are Three Events –

1 > MAX Deadlift <

2 > MAX REP/TIME Pullup / Hang <

3 > as many SNATCHES as possible in 5 MINUTES <

 

*Results are Posted and Ranked Internationally*

 

Want to test your mettle in a safe and encouraging environment?

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2) How should I prepare?

There are many workouts and protocols out there that claim to make you bigger, stronger, etc…

But what is little focused on however, is how to peak performance.

The human body needs time to recover after intense training – often much more time than one thinks.

And since doing nothing is NOT an option –

– you must continue your technique practice and monitor your energy levels closely for a few days prior to competition day.

Testing yourself on near-maximal attempts should be done only if necessary, and should be done well in advance of competition day (8-12 weeks).

Here is what LatsOn Training is offering as a Preparation Program:

*TSC-Prep Program (1 month preview)

**Stay tuned to our FaceBook Page to see WEEKLY programming updates

PLUS….

***TSC PREPARATION CLASSES

for those who want to train with like minded people

and receive positive feed back on their technique.

$25 a session for non-members

contact us to check class times:

163 Sterling avenue

Unit 143, Toronto, On

M6P 0A1

647 300 0141

 

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3) How do I register?

 

Register HERE –  if you sign up before August 15th and you will receive a FREE TSC T-shirt!

*nota bene:

$$$ THEY WILL CHARGE YOU IN AMERICAN CURRENCY $$$

 

That’s all for now,

Stay Strong