fruit!?!

[lean+liftin_]

question...most contest prep meal plans i have observed do not contain any dairy or fruit. i'm assuming that this is due to the excess sugars from lactose and fructose. up to this point (i'm about 6 weeks out) i have included one medium green apple (less sugar than red) in my daily diet...an apple a day, right? anyhoo, i took the apple out this week and am focusing solely on complex carbs like brown rice, yams, and oats. i literally couldn't function without the apple. is it okay to keep lower glycemic fruits in my contest prep meal plan until closer to the show or am i compromising things?

thanx in advance
LL

[StreteGlow]

LL,

I participated in the 2003 NABBA Keystone Classic in the Men's Athletic division. I was given diet and workout advice by Bob Bashore, the VP of NABBA USA. I ate 1 piece of fresh fruit a day from 10 weeks out the whole way up until the day of the competition. It works like this: apples, pears, and peaches are lower-glycemic fruits, so you *SHOULD* eat 1 piece a day, but it must be in the morning, preferably at breakfast or just a little afterwards. I would occassionally trade my apple, pear, or peach for a banana to give my muscle glycogen a boost (twice a week, on weight-training days). Your body will not benefit from eliminating 1 (or part of 1) of the food groups! This is why I don't believe in the Atkin's Diet and other "fad" diets.

Mike

[coofoostu]

Hey whens you're competition, maybe ill come to it and cheer ya on. I just started at asu this year. Good luck with your comp!

[coach Hale]

This is highly dependent on the individual.

Low gi carbs are usually recommended in most cases, but dont forget about the insulin index. The Glycemic index- is a measurement of the blood sugar level that occurs due to ingesitng a food. The insulin index is a measurement of the insulin secretion that a particular food causes. Keep in mind proteins can have effect on insulin levels as well as food combination can cause alterations.

Refer to Nutrient Timing (book Ivey and Portman) and johnberardi.com for more info concerning nutrition.

Your training regimen will also have an effect on your nutritional protocol.

check out my site if you have a chance www.maxcondition.com

thank you
Coach Hale
www.maxcondition.com