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** CORTISOL AND INSULIN **
People looking to build muscle mass fear cortisol because it signals for the body to catabolize - or "eat" - the muscle tissue, but it does serve a purpose...
Cortisol ("The stress hormone") is elevated during a workout by the body to mobilize energy from glycogen or fat stores in the body (which is why we tend to lose weight when stressed). It is necessary. It also aids in the breakdown of muscle fibers while working out.
It's only desired at the time of the workout though. There are two ways to keep it at bay while not exercising: (1) Plenty of rest as sleep and rest are what the body needs to calm down. And (2) carbohydrates. Carbs elevate insulin as we all know, but insulin counteracts the effects of cortisol... basically hitting the stop button for the breakdown phase and pressing play for the growth phase.
Insulin grows muscle; it's not just for fat storage.
Continuously supplying the body with protein to grow and insulin via carbs to inspire it to grow is the winning recipe for successfully progressing muscle growth outside the walls of the gym.
Diet Calendar Entries for 13 July 2019:
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2712 kcal
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Fat: 81.74g | Prot: 178.37g | Carb: 339.87g.
Breakfast: General Mills Cinnamon Toast Crunch Snack Bar, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats. Second Breakfast: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), V8 Low Sugar Carrot Mango Juice. Elevenses: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Lunch: Roasted Salted Cashew Nuts, Fiber One Oats & Chocolate Chewy Bars. Dinner: Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Daisy Low Fat 2% Small Curd Cottage Cheese, Tillamook Cookies & Cream Ice Cream, Smucker's Sugar Free Strawberry Preserves, Valu Time 1% Low Fat Milk. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2702 kcal
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Activities & Exercise:
Yard Work (gardening) - 30 minutes, Resting - 5 hours, Bus Driving - 7 hours and 30 minutes, Sleeping - 7 hours, Showering - 30 minutes, Weight Training (Bodybuilding) - 45 minutes, Watching TV/Computer - 1 hour, Driving - 1 hour and 15 minutes, Cooking - 30 minutes. more...
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 Comments
I’ve never thought about it. Everything I read says cortisol is bad lol. What carbs do you recommend? Obviously complex carbs are better for you than simple carbs but I have trouble eating many complex carbs in a sitting. I can snack on day broccoli all day or have 100g in one sitting. No more. I struggle with that anymore because I’m eating more protein now and don’t have the stomach room.
13 Jul 19 by member: peeperjj
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I have before but I can’t remember a single food on it lol. I’ll google again! Thanks Chris!
13 Jul 19 by member: peeperjj
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Couple of GI foods North of 70....OJ, banana, fruit cocktail, raisins, pineapple, watermelon//L-F ice cream, ice cream//legumes.....zero//sweet potato, corn, carrots, potato//Split Pea soup//cereals...essentially everything except all bran//potato chips, oatmeal cookies, popcorn//Brown Rice, White Rice, Instant Rice.....honey, glucose, maltose//
14 Jul 19 by member: Terrapin12
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14 Jul 19 by member: Clermeil
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14 Jul 19 by member: -Diablo
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Seems 1/2 the carbs I like fall in the 56-68 range and the other 1/2 is divided between low and high. 6/16/9. 10 I actually eat in the middle. Some in the nigh like donuts I don’t have often. Snickers wasn’t listed though 😭. A can of tuna with say 1/2 cup of rice with soy sauce before the gym seems like a decent snack I’d i have time (90+80+10=180 kcal). I’ll have to have potatoes or corn chips for dinner on workout nights or dip down into the medium range for tacos, muffins, potato chips etc for dinner after. Thanks Chris! Now I can make better meal plans!
14 Jul 19 by member: peeperjj
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I ate a lot today. Lots of protein and lots of carbs 👍 Not the healthiest carbs though. I’m going to work on that this week. I’m basically eating meat and cake at meals. Is that okay??? 😅😅
14 Jul 19 by member: CrashtestDawnie
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14 Jul 19 by member: CrashtestDawnie
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Ok kids. It’s okay OCCASIONALLY lol. Not every day but occasionally won’t hurt ya. (Says the woman who has a snickers about 3x/week)
14 Jul 19 by member: peeperjj
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Lol I told my trainer friend what I ate for lunch and she was appalled. She eats pretty clean 😏 That’s just too boring for me.
14 Jul 19 by member: CrashtestDawnie
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A trainer I know preaches healthy eating like veggies, chicken, whole food sort of things. Yet I’ve seen her chugging special drinks like some sort of pink drink I’ve been hearing about. She was on a juice fast and I can’t imagine just juicing all your food would do much for you other than leave you hungry since your juicer did your stomachs work. 🤷♀️If I had tons of money laying around and had different taste buds then I’d gladly eat lots of fruits, veggies and fish. Too bad I’m not rich.... and I dislike half the healthy foods available lol.
15 Jul 19 by member: peeperjj
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*cereal* category....everything except All Bran...in the cereal category.
15 Jul 19 by member: Terrapin12
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Juicing is suitable for those strange people that don’t enjoy eating... 😜
15 Jul 19 by member: CrashtestDawnie
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