Q&A Recap: Tweakin’ Not Twerkin’ – Advanced Dietary Practices
Here’s a brief recap of what we discussed at our group Q&A last week. Have a question, problem or tip to share with the group, or just need some support from your community? Join us Mondays at 6:30pmin the coaches’ lounge, every week during the June BCCC (signup on Mindbody). Meg and Greg will be talking briefly about some more in-depth nutrition topics that pertain to athletic success at CFCC, and then we’ll take any questions you have about your own BCCC journey!
“Tweakin’ Not Twerkin’” — cycling of macronutrients, best times to eat each one.
Interesting for ladies: http://www.marksdailyapple.com/women-and-intermittent-fasting/#axzz2XAHBD6bJ
Not for everyone; doesn’t work perfectly with everyone’s individual metabolism.
Benefits: studies show effects on longevity / insulin sensitivity similar to those seen in caloric restriction studies (but just plain caloric restriction is not good, especially for athletes, bc it down-regulates metabolism and messes with nitrogen retention; IF gives same benefits without the negatives).
Works well if you are someone who can eat a large amount at one time and enjoys that — and if you do not have issues with insulin sensitivity (genetic or otherwise).
Will not work well if you have high cortisol levels / chronically stressed, bc body will then not release other forms of energy as readily as it otherwise could to sustain you throughout fasted periods.
When you are fasted and insulin levels are low, –> up-regulation of enzymes that break down fatty acids to be used as fuel. These pathways are suppressed when you have protein / carbs in your system.
Myth: body starts to break down muscle after 12 hours without food.
Totally false. Would take ~6 days to slow down metabolism (without ANY food in those 6 days), and even then, would only slow down 15-20%. We evolved to be able to handle periods without fuel intake.
Additional benefit to cycling nutrients: makes body more sensitive to them. (Think of having no coffee at all for a couple weeks, then having a cup — feels noticeably different!)
Fasted part of the day: metabolic breakdown phase. Will have an up-regulation of fat-burning, heightened state of awareness (for a lot of people), and increased catecholamine response.
Then, there will be a period at the end of the day where you’re going to be super sensitive to storing your food and making up for what you didn’t eat earlier. We know we need fewer calories in than calories expended in order to lose weight — so what we are doing here with IF is taking that previous deficit (no calories all morning/afternoon) and skewing it toward ONLY releasing fat stores.
IF can also be better for satiety — eating smaller meals actually makes people more hungry more frequently. Eating all your calories within a 6 hour span, as opposed to 12, can be better.
If this doesn’t work well for you: try just proteins and fats during the day. This is a good happy medium — keeps insulin levels low (which means fat-burning is going to be increased) while still allowing you to have some food throughout the day.
Greg trains fasted usually — but first meal will be about an hour after that — all protein, fat, and non-starchy vegetables (maybe 50-60g max of veggie carbs). End of the day: eat all dense daily carbs (root vegetables, starches) all at once — 100-300g at night. Makes sense socially — increased energy during the day when consuming proteins / fats, more sleepy / relaxed at night when hanging out with people and ready to go to sleep for the night.
More carbs on training days.
More likely to store carbs as fat in the morning because of all the hormones that are elevated (cortisol, epinephrine, etc.) This is another reason to save carbs for evening.
Insulin (goes up w carbs) is an antagonist to growth hormone (which burns fat) — if insulin is high, GH won’t be.
Greg always has BCAAs before training — never train COMPLETELY fasted; always spike protein synthesis.
IF is a type of nutrient cycling. Carbs are next easiest/best thing to cycle. Can do this on a daily or weekly basis. Maybe half body weight in carbs on non-training days, body weight on training days.
Greg does not cycle fat.
Carbs on training days and after training — but does not have to be *immediately* after training. Insulin sensitivity will be raised for 24-48 hours, so no need to rush. But a heavy *protein* meal after training is good.
Q: currently eating protein powder in the morning and eggs at night — should I switch this?
A: yes — have slower-digesting stuff in the morning, “spikier” proteins at night (WITH a full meal, fats, etc to slow the absorption).
A: should be the first carbs you have in a day (and ideally after the workout), bc is stored only by liver, not my muscles. Some people don’t tolerate fruit well, so don’t feel obligated to eat it.
Growth hormone is released during workout, and eating carbs RIGHT afterward can suppress this a bit (bc high insulin, as above) — good idea to wait until at least 45 minutes after… but then do eat a good solid meal after.
Paleo: we can learn from it, figure out sensitivities, use it as a guide for maximizing nutrition, but everyone is different; Greg feels better / makes bigger strength gains with rice in his diet, and eats the occasional sugar.
Eat according to activity level.
One very low protein day per week for Greg — body up-regulates enzymes for protein breakdown when you eat a high-protein diet, and we want a net RETENTION of protein — want to store it as muscle tissue. Don’t want to keep increasing intake, bc curve will keep going higher and higher toward breakdown. Gets up-regulated pretty quickly again after that one day of staying low, but having ~1 day/week where protein is cycled can still help with a net gain.
Mostly rice, rice noodles, potatoes
Not much gluten — maybe 2-3x in 2 weeks
Lemon water in the morning — helps detoxify liver
Green tea — helps with fat loss
Couple hour fasted hike once a week — good for fat burning