I often get asked how I write my plans and the science behind it all. I decided to blog a simple breakdown of the general idea of our plans and how they work.
My diet plans are 100% focused on recovery. Our goal is to stay anabolic throughout the whole day in order to be able to recover for tomorrow’s workout. We use certain foods at certain times of the day to maximize hormone balance and recovery.
Basically: Anabolic – Muscle Building Stage
Catabolic- muscle wasting stage
*** You will either be one or the other.
Protein with every meal; protein’s break down in to amino acids which help promote a positive nitrogen balance and help muscles recover and perform better.
Carbohydrates: We focus on keeping low glycemic carbs (oats, sweet potatoes, rice, whole grain noodles/breads), spaced periodically throughout the day, to maintain a balanced blood sugar level, which will give you constant feed of glycogen to the muscle.
Post Workout Carbs: try to get a 4:1 ratio of carbs to protein, of fast acting carbs (higher glycemic). (Sugars)
We recommend that you do dextrose powder with your protein powder (SPIKES Blood sugar levels) Helps shuttle nutrients to the muscle faster
Fruit 1hr to 2hr after workout – to balance out your blood sugar levels. This will help keep your body more anabolic (muscle building state)
We try to eat every 2-3 hours (depending on schedule)
Taking in proportional carbs and proteins depending on one’s training regimen
WHY? As cardio increases, we will increase one’s carbs; while still maintaining a similar calorie range.
If doing 2 a days/longer workouts you will need more carbs and will cut back on protein and fats
If you are focusing on strength building you will lower your carbs and up your protein and fats
Eat fats in the AM w/breakfast to increase testosterone; LIMIT carbs in AM to help HGH production. (HGH is extremely anabolic) Insulin will destroy HGH levels.
When your body takes in carbs your body says “we have to use these carbs and do something” in result it produces insulin….
Testosterone aids in protein synthesis; the higher the testosterone you have the more protein you will be able to utilize.
HGH has to deal with overall body function, joint recover, bone health…. Can get very confusing.
We program this way because it is necessary to maintain your workout routines day in and day out.
The whole point of everything is to recover, so that when tomorrow comes you can come in feeling fresh after killing yourself in a workout today.
If you are so sore from yesterday’s workout, how do you plan on performing today?
It is all about fueling the machine.
If you are looking for guidance with your nutrition - now is the time to join Team ATP! We are currently accepting clients for both Nutritional and Training Programs!
- Coach Dani