How do I make sure I get enough fuel for pre-season training
FUEL
The thing is we carry a lot of fuel on the body. We just need to be able to use it. During the transition, it can be tough so the best ways to avoid crashing are:
- 1. get enough salt and bone broth - electrolyte depletion is common and makes you feel tired.
- 2. having 50-100g of carbs the night before big sessions
- 3. using 1 tbs of honey post-training or before weights, if you're on a double day
- 4. caffeine/ketones can also help to mobilize fats / have energy in the blood during the transition.
X) ?? what have you other guys found to work well during the transition to controlled carbohydrates for recovery / decreased inflammation/body composition improvement.
If you're getting too light and can't gain muscle fast enough to maintain your desired weight then combining fat and carbohydrates is the most efficient way to maintain fat. Scale weight will go down when you lose fat unless it is replaced with muscle, which is generally slower to gain and has an upper limit that is challenging to pass. An example of fat and carbs for an athlete that MUST gain mass of any kind or is battling to maintain mass -> rice and cream, cream and maple/honey syrup, fruit and cream, fatty meats and rice, yogurt + cream and honey, etc. add some salt and you basically have healthy junk food. This scenario is most common for ruby league/union juniors.
How do I control insulin?
INSULIN
Decreased frequency and quantity of carbohydrates decrease the long response activation of the insulin pathway. We want insulin up a little after weights especially if we're gaining size. Insulin is the key storage hormone and also causes the thickening of tissues. It's not bad but we don't want it constantly high for years or we accelerate aging and injury risk.
We're not concerned about the insulin response to protein or fat.
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