Episode #332: Fueling & Training the Low Carb Athlete for Performance Gains - a podcast by Debbie Potts

Coach Debbie shares some ideas for her own training, coaching and observations in the gym.

• Less is more.  More is not better.
• Less cardio and more strength.
• The Goldilocks Effect- homeostasis.

My FDN-P Friend Kim shared today on her Facebook group page... what is Homeostasis:  Refers to the stability, balance or equilibrium within the cell or the body.

Homeostasis is a dynamic equilibrium rather than a constant, unchanging state.

Did you know ... 

• every cell in the body is constantly striving to be in balance
• the human body is made up of approximately 37 trillion cells
• every cell in the body, with the exception of red blood cells, contain mitochondria
• mitochondria is where our energy is produced
• energy production starts with the food we choose to eat

if you eat a healthy balanced diet (www.MTDiet.com), your energy production goes up, immune system strengthens, the brain functions at a higher level, hormones will work to self regulate, blood sugar will stay consistent, mood swings will decrease, pooping will improve, sleep will be sound and, inflammation will decrease in the body."

In Dr. Stacy Sims book ROAR... she explains a lot on the differences of a male athlete vs. female athlete.  

You must read her book!  

1. Low hormone phase
   • more like a man’s hormone phase during your cycle period
   • Stronger in low hormone phase vs. high hormone phase
   • Less pain and recovery faster in low hormone phase
   • Feels easier when in low hormone phase
   • Key performance indicators -VO2 max, lactate threshold
   • Blood sugar levels
   • Breathing rates
   • Thermoregulation
   • All decrease – aerobic capacity and strength

 

2. High hormone days
   • Exercise feels harder during PMS days
   • Biochemical messengers – impact exercise metabolism
   • Which fuel – burn, spare, plasma volume levels needed to sweat
   • How well you tolerate heat, moods
   • Increase in Estrogen and Progesterone – lower muscle cell turnover and lower protein synthesis
   • Lower estrogen = lower anabolic and growth/muscle breakdown
   • Progesterone = increased catabolism = breakdown of muscles
   • Difficult to use amino acids – why we need to supplement KION AMINOS
   • Increased higher rates of muscle breakdown during hard efforts
   • Results = harder to make and maintain muscle when hormones are high
   • Increase protein intake before exercise and replace afterwards – 30 minutes

Muscle building amino acids – BCAA = leucine, isoleucine, valine

Which foods are rich in BCAA and  in leucine...

• The body needs 20 different amino acids to maintain good health and normal functioning. People must obtain nine of these amino acids, called the essential amino acids, through food. Good dietary sources include meat, and eggs.
• Amino acids are compounds that combine to make proteins. When a person eats a food that contains protein, their digestive system breaks the protein down into amino acids. The body then combines the amino acids in various ways to carry out bodily functions.
• A healthy body can manufacture the other 11 amino acids, so these do not usually need to enter the body through the diet.
• Amino acids build muscles, cause chemical reactions in the body, transport nutrients, prevent illness, and carry out other functions.
• Amino acid deficiency can result in decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, slowed growth in children, and many other health issues.
• Each of the essential amino acids plays a different role in the body, and the symptoms of deficiency vary accordingly.

• Essential amino acids and exercise
  • Many studies show that low levels of protein and essential amino acids affect muscle strength and exercise performance.

• According to a 2014 study, not getting enough essential amino acids may cause lower muscle mass in older adults.
• An additional study shows that amino acid supplements can help athletes recover after exercise.
• Incorporating essential amino acids into the diet: Although it is possible to be deficient in essential amino acids, most people can obtain enough of them by eating a diet that includes protein
• The foods in the following list are the most common sources of essential amino acids:
  • Lysine is in meat, eggs, and pumpkin seeds.
  • Meat, fish, poultry, nuts, seeds contain large amounts of histidine.
  • Cottage cheese and wheat germ contain high quantities of threonine.
  • Methionine is in eggs, nuts, and seeds.
  • Valine is in cheese, mushrooms, and vegetables.
  • Isoleucine is plentiful in meat, fish, poultry, eggs, cheese, nuts, and seeds.
  • Dairy, soy, beans, and legumes are sources of leucine.
  • Phenylalanine is in dairy, meat, poultry, fish, beans, and nuts.
  • Tryptophan is in most high-protein foods, including cottage cheese, chicken, and turkey.
• https://www.medicalnewstoday.com/articles/324229#incorporating-essential-amino-acids-into-the-diet

 Protein is needed to trigger muscle repair and growth factors

Learn more about my coaching services to get an individualized health building program in three months! 

Head to www.debbiepotts.net and grab the free E-Books!

 

Further episodes of The Low Carb Athlete

Further podcasts by Debbie Potts

Website of Debbie Potts