ENERGY
CRISIS
IN THIS CHAPTER... |
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Can you eat yourself thin? Find out inside! |
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Get down with Circadian Rhythms - There are over 100 of them, laying the grooves 24 hours a day! |
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CARBS FOR ENERGY
If your energy levels are bottomed out and you feel stripped of strength, it's likely your body could use a high carbohydrate meal.
Ideally, you want to opt for fibrous and nutritionally-dense complex and refined carbs, but go ahead and splurge on simple carbs (pastries, cereals, cake) to rebalance your energy deficit. Just don't overdue it (simple carbs are associated with many health problems, from raising the risk of cardiovascular disease to fatigue, skin eruptions, headaches and depression). If you're going to take in sugar, ingest a multivitamin as well because simple carbs deplete certain vitamins in the body and the uptake and adsorption of the vitamins and minerals is higher when insulin levels are higher.
When energy levels are decent, and your appetite is large and in charge, it's an idea opportunity to eat cheese, fish, eggs and other foods abundant in good fats and low in carbohydrates. Now would not be a good time for simple carbohydrates because they wouldn't provide lasting satiety, and you're likely to over-indulge. So here's the hack: eat high carbs when low on energy, and low carb when high on energy! Here is a listing of the three types of carbs, complex carbohydrates being healthiest:
Simple Carbohydrates:
“Doughnuts, cake, soda pop, brown and white sugar, sweet fruit, fruit juice, candy, maple and corn syrup, honey, glucose, fructose, dextrose
Refined Carbohydrates:
“Unsweetened cereal, non-whole wheat breads, pasta, granola.
Complex Carbohydrates:
“Vegetables, legumes (peas, beans, lentils), nuts and seeds, whole grain bread, whole grain pasta, whole grain cereals
Next time you go on a gut feeling, make sure it's not the 10 trillion microbes (500-1000 species give or take) swarming in your stomach at any given time. In fact, there are more microbial cells in the human body than body cells! Gut microflora (aka bacteria) plays a crucial role in digestion and how much energy and nutrients we derive from our food. Symbiotic or "good" bacteria can make food go farther.
Meanwhile, "pathogenic bacteria of evil" prevent the calories of ingested food from being properly utilized and leaks toxicants into the gastrointestinal system, harming the stomach lining. Bottom line: having the wrong mix of gut microflora can predispose you to obesity and low energy levels. Alternately, promoting the right microflora through proper diet and supplementation can help you look svelte and feel svell.
Symbiotic bacteria can be promoted by eating a diet high in prebiotics and probiotics. Prebiotics are non-living dietary supplements, for instance soluble and insoluble fibre and fructo-oligosaccharide which is found in a variety of fruit and vegetables. Probiotics, on the other hand, contain live bacteria and can be found in yogurt and supplements like bifidoacteria and lactobacilli. And according to recent research findings, high fat diets (like Keto-Fu which promote ketosis) can positively change the gut's microbial metabolic signature (whether it’s because of microbial or gene activity is still unknown).
Flex magazine recommends eating 10-15 grams of total fibre per 1000 calories (no more than 5 grams at a time) and a small portion of yogurt several times a day, especially with meat.
THE HUMAN BODY'S THREE ENERGY SYSTEMS
Here are the three energy systems, IMMEDIATE RESPONSE, FIGHT and FLIGHT your body uses, in order.
ENERGY SYSTEM ONE: IMMEDIATE RESPONSE
Activity: Launching into a full sprint, ripping off the door of a burning car to save a trapped child Time frame: The first 10 seconds - that's it. Then, provided there is a ready supply of Creatine Phosphate within the muscles, more ATP can be manufactured during a time of inactivity. Energy system being engaged: ATP/Creatine phosphateENERGY SYSTEM TWO: FIGHT
Activity: Fighting for honour, truth and justice Time frame: Up to three minutes Energy system being engaged: Anaerobic Glycolysis (no O2) which produces lactic acid and the burn you feel in the muscles.ENERGY SYSTEM THREE: FLIGHT
Activity: Running for your life, any type of heroic aerobic endeavor. Time frame: Three minutes to indefinite. Energy system being engaged: Lipid/fat utilization and aerobic glycolysis (w/ O2) in a process called the Krebs cycle.
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