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Insulin also helps muscles rebuild, but without adequate carbohydrate consumption, muscle cells can become insulin resistant. And protein consumed without carbohydrates is less efficient. That's why you should consume carbohydrates and protein during a workout.
By consuming carbohydrates during exercise, you can increase insulin production and reduce cortisol's response. With less cortisol produced, you'll have less muscle breakdown. Protein allows for sustained energy and helps the body recover faster. Liquid meals, such as a protein smoothie with fruit, are beneficial during this important rebuilding stage because they are easily digested.
Between workouts, carbohydrates and protein work together to fully replenish muscle energy stores and build new muscle. To reap the most benefit, consume carbs and protein at each meal and snack.
The protein recommendation for a strength athlete is 0.9 to 1.2 grams per pound of bodyweight. Different types of protein—whey and casein—help build muscle. Whey is fast acting and best consumed during and immediately following a workout. Casein is more slowly digested. It's great to take before bed to help minimize muscle loss during the overnight fast. (Learn more about the differences between whey and casein protein.)
Here are daily recommendations for all food groups, listed as a percentage of total daily calories:
Protein — 21-24 percent
Carbohydrates — 43-46 percent
Fat — 33 percent
On this episode of The VDown with Michael V, we have Nancy Guberti as our guest. As it says on Nancy's web page at nancyguberti.com, Nancy is a holistic nutritionist, Defeat Autism Now practitioner, Gluten-Free Casein-Free (GFCF) diet counselor, healthy lifestyle coach and metabolic and functional medicine specialist. Nancy practices a biomedical and nutritional approach to healing. She is listed in the practitioner directory of Jenny McCarthy’s Mother Warriors and the Gluten-Free Guide to New York.
Nancy is going to discuss with us Do It Yourself steps to start eating healthy. As important as exercise is to one's health, proper nutrition and eating habits are that much more important. If you have questions for Nancy you can send them to me on Twitter and Facebook at The VDown. Also if can't catch the show live, don't forget to download and listen to it later. So tune in on Friday, July 25th at 10 am CT/ 11 am ET and find out what you need to know to eat yourself to healthy!
Show hosts Wade Zahares, Mike Dubisch, and Carolyn Watson Dubisch talk to members of the art world from coast to coast. Our first guest will be renoun American Contemporary Impressionist, Kathi Peters, discussing her beautiful paintings of horses, painting after her stroke and what it's like to use casein, an ancient milk based paint. Next we'll have contemporary photographer, Brian Ulrich join the show. His photos have been displayed all over the globe and are in permanent collections in The Art Institute of Chicago, The Cleveland Museum of Art, The Museum of Fine Arts Houston, amongs others. Brian will talk about his work portraying our comptemorary comsumer culture. Our final guest will be California sculptor,Richard Rikk Roberts. A self taught artist for the past 20+ years, he's exhibited his work in shows alongside HR Giger, Wayne Barlow, and Kevin Eastman. He has his own sculptor studio , Mimbus-Nimbus, and will talking about the challenges of being a professional sculptor. Join us for your window into the world of art.
THIS WEEK ON DDP RADIO
NUTRITIONIST NANCY GUBERTI
ANSWERS YOUR QUESTIONS ON CLEAN EATING, PROPER SUMMERTIME NUTRITION, AND HOW TO CARE FOR THOSE ALL-IMPORTANT ADRENAL GLANDS!
9 P.M. Wednesday, June 18
Is stress one of the most intimate relationships in your life right now? Chances are, then, that your adrenals are either working overtime or burnt out. Wednesday on DDP Radio, nutritionist and special guest Nancy Guberti will tell us why maintaining healthy adrenal glands is so important and what we can do to take better care of them. Nancy Guberti, M.S., C.N., is a metabolic and functional medicine specialist, certified nutritionist, Defeat Autism Now Practitioner, Gluten-Free Casein-Free (GFCF) diet counselor and healthy lifestyle coach who reports that many of her patients experience adrenal burnout from reasons ranging to jam-packed schedules, not getting enough sleep, and unhealthy food choices. She said the adrenal glands, which are no bigger than a walnut and located above each kidney, are part of the body's endocrine system and secrete more than 50 hormones. "Adrenal fatigue occurs when your adrenal glands cannot adequately meet the demands of
physical pain, inflammation, emotional or psychological stress resulting in body aches, fatigue, nervousness, sleep disturbances, trouble getting up in the morning, feeling rundown or overwhelmed, craving salty or sweet snacks, feeling more awake at night and digestive problems," explained Guberti. "People who train too hard, need stimulation from repeated coffee to stay awake, feel anger, fear, anxiety, sleep deprivation, chronic inflammation and toxic exposure can cause adrenal fatigue if not eating the right nourishing foods and getting enough sleep. Treating adrenal fatigue requires the whole-body approach addresses excess stress and unhealthy lifestyle habits."
Nancy Guberti, M.S., C.N., is the special guest on DDP Radio this week. Guberti is a metabolic and functional medicine specialist, certified nutritionist, Defeat Autism Now Practitioner, Gluten-Free Casein-Free (GFCF) diet counselor and healthy lifestyle coach. Wednesday's show is a great opportunity to get some top-notch nutritional advice as well as call in with questions on gluten-sensitivity, the unhealthy aspects of cheese and casein, and why sugar is a highly addictive substance.
Measure For Evidence
First redfine and precisely identify the functional targets for ADHD Medications, then consider the body variables, the metabolic variables, that will make a difference in dosing and effective treatment. Gluten and Casein IgG vs IgE, why and how.
Dr Charles Paker
New ADHD Medication Rules Discounts
CorePsych Post on Gluten and Casein Opiate Connections
Parker on YouTube
Join Vickilynn Haycraft of Real Food Living on the Survival Mom Radio Network and her guest, Tammy Trayer of Mountain Woman Journals, as they discuss diet options for autism and how a gluten-free, casein-free diet helped Tammy’s son Austin.
For links and resources, please visit the show notes page.
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