3| CHOOSE OF PROTEIN POWDER
Although whey protein is fantastic source of amino acids, sometimes your body can absorb it and process it so that it affects your insulin production, thus causing chaos in your blood sugar levels. If you experience sudden drop of energy immediately after eating you should consume your whey mixed with casein.
This sudden drop of energy can be experienced by bodybuilders who find it difficult to stay lean. The mix of whey and casein is especially advisable for them. As it acts quickly, whey should be consumed immediately after exercise.
Some 30 to 45 minutes later consume whole-food meal. If you’re planning to have your meal later than that, add casein to your whey-protein shake. This will slow down your digestion rate, preventing your blood sugar to rise or drop rapidly.
4| LISTEN TO YOUR BODY
Bodybuilders are often faced with the question how much protein and carbs they should eat at a meal. However, there is no one answer suitable for all, since this varies from one person to another.
One easy solution to this problem is to consume twice as many carbs as protein. In other words, if you consume 40 grams of protein eat them with 80 grams of carbohydrates. If you keep gaining mass without accumulating body-fat, this ratio is just perfect for you.
If, on the other hand, you’re feel weak or fatigued after eating, you’re taking too much carbohydrates for your needs, and should go with an increased protein consumption. In this way you change your blood sugar levels, and improve the way you feel.
5| GINSENG AND CINNAMON
Consuming American ginseng — about 1-2 g per day — helps your sugar levels stay stable. When you experience a sugar crash, your body reacts by increasing the production of catabolic hormones. They are also known as muscle-wasting hormones, and inhibit the muscle growth and repair. It is important to consume ginseng before meal, so take 1-2 g about 30-40 minutes before eating food high in carbohydrates, especially when consuming fast-digesting carbs.
Avoid taking it after workout because in this period you want the carbs digest as quickly as possible. Cinnamon is also a good choice. You can add it into your morning oatmeal, or sprinkle it on rye toast. One teaspoon should do the trick in terms of stabilizing you blood sugar, improving your energy and growth by reducing the fat storage at the same time.
6| SUPPLEMENT WITH BCAAs
Branched-chain amino acids (BCAAs) is popular among the bodybuilders who take it before and after training as a prevention for muscle breakdown. They can also be consumed when feeling low on energy. Consume 4-5 g of BCAA supplement in that period of day when you are most prone to fatigue. For some people this happens in the midmorning; for others, in the afternoon. The reason for this sudden feeling of lethargy is triggered by a drop in sugar levels. BCAAs prevent the burning of sugars, maintain blood sugar levels stability an in this way keep your virility.
7| EAT EVERT 120-150 MINUTES
By consuming unsubstantial meals consumed in intervals of two to two-and-a-half hours your sugar levels stay stable, contributing to better physique. Three hours without food is enough for your sugar levels to drop, which hinders tour ability to grow and recover. So, if you train extremely hard, you should consider eating smaller meals more often.
8| AVOID OVERTRAINING
The last tip is not about nutrition, however, these two segments are extremely intermingled. When you overdo with training, too many hormones and chemicals end up in your blood. As a result, your blood sugar levels change, which affects recovery. Overtraining can lead to a state where your muscles just can’t exploit the sugar, and it remains floating in your blood.
Blood sugar is one of the most overlooked aspects in bodybuilding diet. Maintaining stable balance is crucial for correct growth. That is why you should listen to what your body is telling you and prevent rapid spikes and downs in blood sugar levels. Only then you’ll succeed in achieving the wanted growth.