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That is one of the main reasons why most fruits are “slow”. Fructose has to go to the liver first to be converted to glucose (blood sugar). One of the main reasons that fruit is low glycemic is the fructose content. Even other fruits that are low-glycemic or slow-digesting, such as apples, berries, oranges, etc… make a good carb choice when you wake. But getting in fast carbs like cantaloupe (one of the few fast fruits, along with watermelon) will stop it quickly. Yes, the bad news is that when you sleep, you go so long without eating that your body feeds on your muscle for fuel. Getting in fast carbs at this time will send those carbs straight to your liver, which will tell your body to stop burning up muscle protein for fuel. The first time is right when you wake up.

Of course, there is a time or two when you want to focus on fast-digesting carbs. These carbs will keep insulin levels low, which means you have more stable and longer-lasting energy, and you will burn more fat. That is why this diet focuses on fruits, oatmeal, and whole-wheat bread. Research studies confirm that when athletes consume slow-digesting carbs (such as fruit and whole grains) earlier in the day, such as at breakfast and lunch, they have more energy for workouts and can workout harder for longer, in addition they burn more fat during exercise and at rest sitting around. To provide yourself the type of longlasting energy that will get you through these grueling workouts, without adding body fat, you should focus mainly on slow-digesting carbs.

Jim stoppani shortcut to size meal plan full#

Back to carbs… to ensure you have ample levels of energy to get through these workouts and recover properly from them, you will be getting in about 1.5 grams of carbs per pound of body weight on rest days, and a full 2 grams of carbs per pound on workout days. Yes, amino acids from the protein you eat can be used for energy… and so can fat. Yet, while carbs are critical for workout energy, so is protein and fat. On Workout days the addition of a pre and postworkout shake or my favorite, a pre/during/postworkout shake, will bring your total daily protein intake closer to 2 grams per pound, which will be the days that extra protein will ensure that you’re really kicking up muscle growth on those training days.Ĭarbs are the macronutrient we like to give the most credit to when it comes to providing us energy, especially when we work out. This will keep you anabolic and encourage muscle growth. The basic diet plan, which is meant for rest days, or days you are not training, will provide you about 1.5 grams of protein.

So it should come at no surprise that this diet will provide you ample amounts of protein to pack on muscle and get you stronger and more powerful. As you’ve heard me state time and time again, protein is critical for building muscle size and strength. As you know the three main macronutrients are: 1) Protein, 2) Carbs and 3) Fat.