Maximize Fat Burning: the value of proper nutrition
The following article I intend to give you some recommendations to enhance the “burning” of fat, emphasizing particularly on nutrition. Go for it!
Distribution of macronutrients
This is one of the factors that is modified when dieting, where we see the percentages of carbohydrate diets are 60%, others where opt for the keto-diet with 5-10%, etc.
In my opinion most of the recommendations tend to work due to caloric deficit, but because it is an approach eventually I opted for this:
- Protein: 30%
- Carbohydrates: 25%
- Fat: 45%
- PROTEINS: At least 75% must come from sources of high biological value as milk, eggs, meat, seafood, fish, milk shakes whey, mixtures of cereals + legumes, etc.
- Carbohydrates: These should come from natural sources and if possible fiber such as oats, quinoa, legumes, tubers, couscous, rice, pasta, fruits and although their number is minimal should be paramount:
- Verdure: As you can see I have not put rice or whole grain pastas as it is indistinct, that is, if we take 60g of white rice + broccoli have the same IG and the same amount of fiber than brown rice, so the importance of diet is knowing how to combine foods.
- FAT: In this group includes linseed, olive oil, peanuts, almonds, walnuts, peanut butter, blue fish (due to its amount of w-3), (fundamental) coconut, cheeses, etc. We must seek natural sources, avoid hydrogenated fats or abuse of omega-6 as enzymatic level competes with omega-3, which we want to be at high levels.
How do we structure the meals?
To maximize the potential dietary fat burner must know when to introduce foods, because although the caloric deficit is what really decant the balance, we can get lower barriers that we put our bodies when we are in caloric deficit.
The main thing is to have a deficit of 400kcals regarding our total expenditure and eat protein every 5 hours, unlike what many believe is not related absolutely with the myth of increase metabolism, if not with protein synthesis, which begins to decline past 180 minutes as seen in the graph, related to insulin levels.
Seeing the graph we can think that we need to combine proteins + carbohydrates to raise insulin, a key factor in protein synthesis.
However, the reality is different, the protein alone is capable of sufficiently raise insulin levels for that purpose.
Protein and elevated insulin
Here we see how different types of protein elevated insulin levels is of great interest whey protein. This effect of the whey protein may be due to high levels of glutamine, which as we know is an excellent stimulator in pancreatic beta cells.
One question that may arise is that if we being raising insulin every few hours can influence fat loss because it inhibits lipolysis. We believe that the lipolysis decreased by the presence of carbohydrates as high blood levels are toxic (symptoms of diabetes), for this reason preferred to use glucose body fat, not because it has preference for the latter.
An example is alcohol when ingested alcoholic beverages our body prefers to metabolize ethanol rather than carbohydrates or fats, does this mean that our body prefers ethanol as an energy source? No, just avoid high levels of this to be toxic. Do not forget that any macronutrient could stimulate the release of insulin, including fats through cholecystokinin (CCK), however elevated insulin levels and its function is different in the presence of macronutrient.
By making foods high in protein and fat every 5 hours insulin will increase but not decrease lipolysis since the only change that occurs is increased oxidation of proteins, leading to urea and other products that can be used to synthesize glucose (gluconeogenesis).
Undoubtedly the most important part of meals. The peri-workout is the time interval that runs from 1h before training to 3-4 hours. In my opinion you can skip the pre workout intake, replacing it with coffee to stimulate lipolysis, since caffeine free fatty acids into the blood are transported to the cells to be metabolized.
Thus the combination training + low glucose lead to increased sensitivity to insulin by muscle and overcompensation in glycogen synthesis, this effect is reflected in persons performing Ramadan skipping breakfast.
Fast acting caffeine. Improves physical performance and reduces fatigue. Ideal for a quick energy increase.
Would it affect performance?
Many detractors of this technique argue that by not making food in the pre training increases fatigue, decreased strength, performance and even lose muscle mass. However, as discussed below reality is totally different.
As shown in the study people who performed high – intensity exercise during Ramadan (fasting before training) increased muscle mass (FFM) after finishing it and maintained the same percentage of fat [BF (%)]. This fact is reflected in their weight [BW (kg)].
As for the athletic performance, there were important differences:
He saw that people in the fasting state increased its maximum power (PP) from 803.54 to 878.14. The mean power (MP) also increased from 591.71 to 617.24.
This reflects normal blood glucose levels and low levels of muscle glycogen NOT affect performance when we talk about short exercises like weights, where a large force is needed in a very short period. It is therefore clear that much of the performance is associated with the recruitment of motor units of different excitatory threshold (size principle).
This means that a progressive training intensity is recruiting fibers where At one point, most of the muscle fibers are stimulated.
This principle tells us that movements or exercises that need little strength recruit the (slow and weak) small fibers also called low excitatory threshold (type I fibers) first, while those exercises that require greater strength recruit more motor units Low threshold and some motor units higher excitatory threshold (type IIa fibers).
Food Post Workout
This intake is very important because as we discussed the body is in a state of special sensitivity, ie, muscle tissue acts as a “sponge” of nutrients, where most of the intake we do will go to this area.
However, many people are confused when setting this intake, because the Internet is a very large source but also very little guarded, where we read that you should not drink milk because it slows the absorption, if you should avoid carbohydrates because accumulate as fat, creatine is impossible to take in the post-workout because it takes effect and so on sound we all …
What should I take after training?
Maybe it`s one of the questions most often repeated in sport, what should I take to recover from training and stress that has suffered muscles? To answer this we must understand that there are three factors that benefit protein synthesis.
These three factors act on the mTOR pathway, known as the route of protein synthesis. This is a large topic, which could talk mRNA, ribosomes, 60S subunit, 40S subunit and a long list that you would like or more confused than before. So we go to the part that interests us, that eating to stimulate this route.
Churning Post Workout
The bottom line is a supply of amino acids that can be taken to the muscle. Any protein source of high biological value serves, however, as personal recommendation suggest that it is a protein shake Milk WHEY + 200-400mL.
The reason is that food liquid increase gastric emptying, which want after a workout, as long digestion can give gastrointestinal problems like gagging reflex, swelling, heaviness, etc.
The reason for the recommendation to drink milk is that casein (protein is 80% in milk) is a protein slow assimilation, which maintains nitrogen balance positive for longer (one positive nitrogen balance is It translates as an anabolic state, ie creation of tissue or macromolecules from smaller molecules).
As we can see in the chart below, the group of people taking whey protein + Casein (WC Group) gained more muscle mass than those who took Protein Whey + BCAA (WBG Group).
As a result of this increase in muscle mass, also increase the gain of strength, which was reflected when participants performed 1RM (repetition maximum, or maximum weight rises in a repetition) in bench press. Again, participants who took Casein + Whey had a greater 1RM.
It is preferable that take 15-20min more absorbed and the protein synthesis is greater
However, many “gurus” of fitness do not recommend taking the post workout shake because they say that milk slows gastric emptying compared with water. This statement is true, however what we want is efficiency and not speed, is, how important is the role it plays in our body, faster does not mean increased protein synthesis.
This is confirmed even with whole milk (fat is one of the elements that most influence gastric emptying). As we read in the study “Milk Ingestion Stimulates Net Muscle Protein Synthesis Following Resistance Exercise” was that people who drank whole milk protein synthesis was 2.8 times higher than in the group who drank skim milk, although those taking skimmed milk took 70% more milk.
This was reflected by levels phenylalanine (Phe) and Threonine (Thr) that ingested. FM where WM is skim milk and whole milk.
For the issue of post-workout carbohydrates the amount to be ingested varies depending on the exercise, duration and intensity.
In this case, it is lifting weights with eating 0.5g per kg body is enough, since we have to take into account the carbohydrates in milk (lactose).
For those days we do weights + HIIT carbohydrate intake will become of 1g per kg body since being an anaerobic exercise glycogen stores faster decrease (greater need of carbohydrates to fill them).