protien helps your body rebuild itself strong after you've broken it down during a workout. it's a building block for your muscles. I run for regen recovery drink and it has a lot of protien and I think it has helped my legs recover quicker after a long run or hard workout. but you can make your own w/ your own blender there are billion recipes for protien smoothies out there
I'm making a whey protein drink when I need a quick meal, with unsweetened almond milk. Total carbs are 12g. It spikes me to 160 at one hour and I go back to 130 at 2 hours. 160 is higher than I like to go. Does anyone have a brand they use that produces less of a spike? I usually buy from Amazon because I live in a rural area and have nothing available locally.
I'm sponsored by Regen recovery drinks so I have to say them but it's very tasty stuff 99/9% lactose free made from natural coca 35g carbs, 200 calories, 11g protein 5g fiber so that help me w/ the spikes but I still get spikes 160-180 afterwards. there are lot of other good ones out there too. try 'em
I'll give you my routine for muscle mass and smooth BG curves. You might react slightly different given your D treatment, workouts, metabolism, etc... but should be good general information.
1st thing -- Everyday starts with a whey + nut protein mix right after waking. I accomplish this with whey powder mix (generic GNC), water (versus milk), ice > blended. Eat a tablespoon of natural peanutbutter and wash it down with the shake. This is "low to no" carb but I deal with dawn spikes so I bolus slightly.
Next -- Incorporate legumes, eggs and lean meat into meals if you dont already. In typical, high protein = slow digestion = less spike.
Key -- Whey protein is most essential before a workout (same as shake mentioned above). If you change only one thing, let this be it. About 1 hour before a lifting session I take 20-30g. IF you are super disciplined take 15g before and 15g after. Consider a google search on BCAA's and ALA... The ALA seems to support muscles using protein as energy. Be cautious that ALA may cause additional insulin sensitivity to a workout.
Blood Sugar and Metabolism -- Most valuable food goes to 1% cottage cheese (*caesin protein). See serving size and convert to get yourself anywhere from 100-150 calories, make that your serving. I eat 1 serving mid-morning and (especially) before bed. Cottage cheese also works well as a sleep aid (melatonin, I think?) and may fend off dawn spikes as your body wont fully understand this is your fasting period.
*note - caesin protein is different from whey it is slower digesting, yet les potent. Think of this as the difference between a bolus (whey) and your basal (caesin).
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