Limiting Refined Sugar After
Workouts by
Phil Campbell -
Ready, Set, Go! Synergy Fitness for Time
Crunched Adults
Limiting refined
sugar for two hours after training maximizes the benefits of
exercise-induced growth hormone. Why?
The answer
to this question will be different for every individual. Here’s
why.
First, we know that
refined sugar in the diet makes the body increase extra insulin to combat the
additional sugar in the blood. This increase in insulin causes an increase of
another hormone called somatostatin. And somatostatin shuts down
exercise-induced growth hormone released by high-intensity training.
"Somatostatin (SRIF) was
discovered in 1973, in Roger Guillemin's laboratory as
a Growth Hormone (GH) inhibiting neurohormone,"
(Somatostatin: a ubiquitous
peptide, 1998, Epelbaum).
Researchers report that
elevated insulin levels increase somatostain and this blunts the release of
growth hormone. "In conclusion,
our data indicate that in the obese, as in normal subjects, the GH response to
GHRH is a function of insulin levels,"
(Elevated insulin levels
contribute to the reduced growth hormone (GH) response to GH-releasing hormone
in obese subjects, 1999, Lanzi).
In another study,
researchers report similar findings, "insulin exerts a
negative effect on GH release,"
(Evidence for an inhibitory effect
of physiological levels of insulin on the growth hormone (GH) response to
GH-releasing hormone in healthy subjects, 1997, Lanzi).
In other words, if
someone does the high-intensity Sprint 8 Workout and increases their
body’s natural supply of anti-aging, (and anti-MIDDLE-aging, weight
reducing, muscle toning, bone density improving) exercise-induced growth
hormone, and immediately after the workout, eats a candy bar full of refined
sugar, this will defeat the purpose of high-intensity training.
Weight Loss
Strategy
An important fitness
strategy is to keep the body’s natural increase of growth hormone working
for two hours synergistically targeting bodyfat after training. And this
training benefit will be lost, if somatostatin shuts down HGH growth
hormone.
How many carbohydrates
can I eat and not increase somatostatin after training? This becomes the
key question. And the answer has several factors involved current fitness
level, age, and the most critical issue...how much body fat? Why?
Syndrome X is what
medical researchers call the impact of "insulin resistance" (this is everyones
worst fitness nightmare). The more someone is overweight, the more resistant to
insulin the body becomes.
Syndrome X makes the body
over react to dietary sugar and carbohydrates — even some high-quality,
natural carbohydrates like fruit. When someone really overweight says,
"everything I eat turns to fat," they are telling the truth — and they are
describing the impact of Syndrome X.
What this research means to
you
It means that if
you’re trying to lose bodyfat, you may not want to risk somatostatin
release by limiting your sugar intake after an anaerobic, growth hormone
releasing workout.
The take
home
It means that if
you’re trying to lose bodyfat, you may not want to risk somatostatin
release, so limit your sugar intake after an anaerobic, growth hormone
releasing workout.
Being overweight with
excessive bodyfat, to a degree, makes the body a fat-producing machine. Adding
muscle and losing bodyfat through high-intensity exercise will turn your body
into a fat-burning machine.
Have a great
day!
Phil Campbell, M.S.,
M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
National Institutes of Health
research cited in newsletter,
Research Summary
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Research Summary
NOTE: The purpose of this article is to
expand thinking about fitness as an informational source for readers, and is
not medical advice. Before attempting the Synergy Fitness program, the Sprint 8
Workout, or any high-intensity exercise program, consult your physician. This
is not just a liability warning; it's wise to have a baseline medical exam
before beginning a fitness program. Make your physician a partner in your
fitness improvement plan.
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