Tuesday, March 11, 2008

When Green Tea Diets Don't Work, Try Nutrient Timing

If green tea weight loss plans have not worked for you, consider nutrient timing.

Losing weight is a challenge for everybody, but it’s especially difficult to gain muscle while they losing fat. Fortunately, the science of nutrient timing is beginning to give us some insight in just how this seemingly impossible feat is accomplished. Here’s a review of the basic principles and how they mesh with green tea diets.

Most experts in sports nutrition, Dr. John Berardi, for instance, tell their elite athletes they should eat a complete meal, protein, carbs, and fat, about every 3 waking hours. The same principle applies to dieters performing the elite feat of losing fat while preserving and growing new muscle.

There are very good reasons for eating frequent small meals rather than one or two large meals every day.

Stop-and-go activities like a dash from the car in from the rain or a student or teacher racing between classes require quick energy in the muscles. On the other hand, endurance activities, and that can be as simple as tapping your feet, require long-lasting energy in the bloodstream.

Your body’s answer to both needs is glycogen. It stores glucose away in the muscles and liver in the form of glycogen so it doesn’t have to drain this vital sugar out of the bloodstream. Glycogen is right where the muscles need it when they have sudden heavy energy demands, and the liver can turn glycogen into a steady stream of glucose for longer activities.

Another of the very good dieters should exercise should eat balanced meals frequently is recovery. After any kind of exertion, and throughout the growth process, muscles need to replenish their glycogen energy supplies and to repair their proteins.

Their first priority seems to be the protein. Muscles take in glucose to make glycogen, but they can’t do this efficiently unless they’re taking in amino acids, too. Ergo, athletes drink their protein-fortified energy drinks during and after workouts to protect muscle. Diabetics may not need extra carbs after exercise (provided blood sugars have not fallen too low), but they do need protein. Dieters who don't have diabetes, however, especially need to get their carbs and protein immediately after exercise, and even during exercise if the workout is going to last more than an hour.

And if dieters just have to have some extra carbs, right after the workout is a good time to eat them. Exercised muscles store 51 per cent more glucose as glycogen than muscles that haven’t been exercised. That’s a really big difference is how much exercise lowers blood sugars.

What does this have to do with green tea diets?

If you’re getting a really significant dose of green tea polyphenols and EGCGs, that is, at least 1200 mg a day, then you can really accelerate your weight loss by exercising.

A low dose of green tea diet supplements containing caffeine increases fat burning at rest by about 4 per cent.

A high dose of green tea diet supplements even without caffeine increases fat burning during exercise by 17 per cent.

You get four times as much benefit from green tea by exercising. And for your exercise to build muscle instead of breaking it down along with the fat, you need to get the right nutrients at the right time.

So if your green tea diet has not worked for you, consider exercise. Just be sure to build the muscle as you fight the fat by being sure to eat just after your workout.

You may also be interested in:

What Are the Benefits of Green Tea Diets?

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