(PRWEB) May 9, 2005
Another major diet fallacy exposed: Eating protein and carbs before exercising may lead to fat-gain and muscle wasting warns Warrior Diet author Ori Hofmekler.
Pound down a good protein shake with some banana before exercising to gain muscle lose body fat? According to groundbreaking research, eating before exercising can be a recipe for disaster, stimulating fat gain and leading to catabolic muscle loss Â rather than the opposite Â warns cutting-edge diet guru and bestselling Warrior Diet author Ori Hofmekler. http://www.dragondoor.com/b17.html
ÂMany people assume that the human body operates like a machine and therefore in order to work, it needs to be fueled liked a machine. Eating before exercise seems to make sense. But does it really? Â asks Warrior Diet author, Ori Hofmekler and provides this answer:
As youÂll soon realize, the idea that pre-exercise meals provide the muscle with instant energy is literally wrong, often misleading and counter effective.
In order to provide the muscle with nutrients and energy, food must be first fully digested. During digestion food is broken down into smaller compounds, yielding molecules of amino acids, fatty acids and glucose Â which are transferred to the bodyÂs tissues through the circulatory system. The digestion elimination process, that occurs in the stomach, intestines, liver and kidneys, respectively, requires substantial amounts of energy. During digestion, blood flow shifts from the brain and muscles to the inside organs (responsible for digestion and elimination). That shift in the blood flow profoundly affects the brain and muscle tissues, lowing their capacity to perform and resist fatigue.
The question remains: ÂWhat about meals that require almost no digestion?Â such as those made from fast assimilating nutrients. (Note that fat is a slow digested and assimilated nutrient compared to protein and carbs.)
Consuming a pre-exercise meal made from a blend of fast releasing proteins and carbs (such as whey and sugar), looks initially quite appealing. In theory such meals would nourish the muscle tissues with amino acids and glucose to inhibit muscle breakdown, while providing instant energy. It all makes sense, but even so, in real life, things often work differently than in theory.
Recent studies demonstrated that eating fast releasing foods before or during exercise could be counter effective, to say the least. Investigators in the school of sport and exercise science, University of Birmingham, Edgbastion, England found that ingestion of carbs before exercise adversely elevated plasma cortisol levels. Interestingly enough, there was a significant reduction in post exercise cortisol when carbs were not ingested before exercise. Furthermore, there was a faster shift from carb to fat fueling during exercise, when a pre-exercise meal was not applied.
As for protein, what failed to reach mainstream nutrition knowledge is the already established fact that protein rich foods raise cortisol levels if applied incorrectly. Studies at the University of Lubeck, in Germany, found that oral administration of fast releasing protein foods such as hydrolyzed (pre-digested) proteins, have an even more profound cortisol elevating effect, compared to whole protein foods.
Note that chronic elevated cortisol has been associated with muscle wasting and fat gain (in particular abdominal fat.)
In summary, pre-exercise meals may rob the brain and muscle of energy (due to digestion). Eliminating the digestion effect of pre-exercise meals may only make things worse. Eating meals made from fast releasing proteins and cabs, before exercise, can cause a profound cortisol elevating effect during and after exercise. This may severely compromise ones ability to build muscle and burn fat.
In conclusion, DO NOT EAT before exercise, instead eat right after exercise.
Ironically, the same meal that would be counter-effective before exercise can be most effective and beneficial when applied after exercise.
Numerous studies have demonstrated the critical positive effects of post-exercise recovery meals on total muscle recuperation (i.e. replenishment of energy reserves and increased protein synthesis). Recent studies at the University of Texas Medical Branch, in Galveston, TX, revealed that applying fast releasing proteins and carbs after exercise had substantial anabolic effect on stimulating net muscle protein synthesis, even in cases of elevated cortisol.
Consequently, we are not preprogrammed to be fueled like machines. Our biological machine is based on survival mechanisms that when triggered, increase our capacity to utilize fuel, generate energy and better survive.
We trigger these mechanisms, when we follow cycles that rotate between undereating while in an action followed by eating while in rest.
For the human body, timing affects everything. ÂIt is when you eat that makes what you eat matter.Â
If you insist on eating before exercising then there are some crucial things you should do to avoid sabotaging your body. Visit http://www.dragondoor.com/articler/mode3/317/ for more information or read Ori HofmeklerÂs The Warrior Diet. http://www.dragondoor.com/b17.html
For information on Ori HofmeklerÂs diet and exercise seminars contact him directly at email@example.com or visit http://www.warriordiet.com
To arrange interviews or receive review copies contact John Du Cane at 651-487-3828.
The warrior Diet is available online at http://www.dragondoor.com or by calling 1-800-899-5111.
Dragon Door Publications, Inc is the leading provider in the United States of cutting-edge information on diet, nutrition and exercise.
John Du Cane
Dragon Door Publications