Through the zone or the zone/paleo diet we are taught to follow the zone blocks religiously to keep our body chemistry at constant homeostasis. But is there ever a time when it is advantageous to eat outside the zone? Yes, during the PWOM.
The reasoning is simple; through our workouts we are breaking down sugars and fat to fuel our workouts while at the same time our muscle contractions are stimulating a number of anabolic (tissue building) hormone responses. The way to take advantage of the cellular environment we have just created for ourselves to spike insulin. Now this is contrary to the whole belief system of the zone diet but keep in mind you only workout once a day, and you better believe that you body is in a substantially different state than it is when rested.
So what is a perfect PWOM? One that is relative high in paleo carbs and lean proteins, while being low in fat. The higher levels of carbohydrates will trigger the insulin spike necessary to stimulate the anabolic hormones that will help build valuable muscle. Furthermore, the rise in insulin will also help facilitate protein into the cells to replenish and recover what has been lost from exercise. Now why the low fat you ask. We have been taught that fat is essential for slowing down the insulin response which is great most of the time, just not in the PWOM. Remember: this is the only meal of the day which is designed like this. Your second PWOM, or the meal you eat after your PWOM, will be normal as usually.
Typical PWOM
1/2 cup of oatmeal
1 cup of low-sugar apple sauce
splenda and cinnimon to taste
1 cup of lf milk w/ whey protein
8 blocks of CHO, 6 blocks of PRO, 2 blocks of FAT
These blocks can then be made up in proceeding meals, ie. you will eat a few less carb blocks and more fat blocks in later meals throughout the day.
Science has shown that there is a 40 minute window of opportunity after your WOD through which you can capitalize on your effort. After 40 minutes your hormone responses decline and benefits one can garner are substantially diminished. So after a crazy WOD do yourself a favor and eat a quality PWOM.
Cheers,
Hildie
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2 comments:
Hi Hildie,
I enjoy reading your posts and was troubled that nobody has left a comment on this particular entry.
As a science writer, I like reading up on this kind of stuff.
What are your thoughts on HGH secretagogues? Would it be possible for you to whip up a batch of MK-677 in your lab so I can give it a whirl?
As you probably know, Stallone and the folks from www.cenegenics.com seem to be using HGH therapy in their attempts to maintain youth.
Or can you recommend any "natural" HGH secretagogues using amino acid stacks.
Thanks!
David
Big D,
Excellent question. So its not news that the "italian stallion" has been on the sauce for quite some time. Now him and his team have rave reviews for the use of synthetic HGH in regard to turning back the hands of time. While he looks incredibly ripped and muscular his insides, in particular his pituitary gland is a mess.
So here's the deal. HGH secretagogues are basically compounds that stimulate the secretion of HGH, mimicking the transduction pathways stimulated by GH releasing hormone (GHrH). Furthermore there is another protein in the body that can stimulate the release of GH, and this is the small G-coupled receptor known as ghrelin. Additionally, Ghrelin is associated with hunger and is under positive-feedback control of our good ol friend insulin.
Now to my knowledge there are a number of "natural" HGH stimulants. Zinc Magnesium Aspartate (ZMA) was made famous by Balco, notorious for their drug scandel, and promises enhanced levels of GH secretion as well as a more sound resting state during sleep. There is also Tribulus (a plant substance) and DHEA (which I don't recommend at all).
Now MK-677 is a whole new ball game. The results seem very promising from what I can gather but I think availability is an issue. I would think someone in the organic chem department could make this stuff in a heartbeat.
But to be completely honest with you, I think the best way to stimulate GH secretion is through short intermitant bouts of high-intensity exercise, and a sound diet. For you have the training part down now you just need to dial in the meal plan, which I'd be happy to help you with! I would be weary of hormone boosters. I am a firm believer that food is the most powerful supplement, not to mention the cheapest.
If you have any more questions please let me know, I'd love to help out as best I can.
Cheers,
Hildie
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