[Vickie Lake]

Bagger, I'll start with the answer and share some concept after because this is such a great thread subject and effects everyone.

The straight clear answer is nutrition. If your body has an adequate amount of blood glucose to provide the fuel for the activity level at hand then there is no need for a catabolic, muscle breakdown, response. So when we go too long between meals and during this time have even normal daily stressful situations (deadlines, traffic, worry, or even a wonderfully hectic social life) the body responds appropriately and mobilizes to keep your body in high function mode.

In terms of your workouts, even without overtraining, you are demanding a lot of energy. This is one time when you consciously choose to put stress into your life. You are choosing to put stress on the muscles in the form of overloading the muscular system and/or the cardiopulmonary system to perform at a higher level than customary. For those that don't know, this causes a breakdown of muscle tissue that then repairs itself at a higher level thereby increasing your fitness. I refer to this as raising your threshhold. But all this work really taxes your glucose levels because the muscles burn so many calories, primarily glucose. That's why people that train regularly or play sports are typically leaner than the general population.

Training: Be sure to have a protein snack with some carbohydrates 30 minutes before your workout. Don't eat any closer or your body will have to fight between digestion and your workout. Then, within 30 minutes of your workout have another snack of protein with some carbohydrates. If you train as hard as you are suggesting you may benefit from a carbohydrate beverage during your workouts. The proportions of your snacks and meals are specific to your training level, your body type, your body composition, and your objectives.

There is a reason that natural body builders use heavy weights and high calories during their building, bulking, phase and then use lighter weights and a stricter diets in preparation for a show. No matter what people think of this population they are the most knowledgeable about getting the most from their workouts and about building their bodies; we are talking about natural bodybuilding. Infact, the general population could take a lesson from this model. You should cycle your training program throughout the year and even throughout your weekly schedule. Alternate heavy work with lighter weights, high intensity with lower intensity to contribute to your bodies ability to recouperate from the stress.

For Daily Life: Well balanced meals throughout the day (breakfast, lunch, dinner and two snacks between) of high quality food in an amount that supplies the energy for that part of the day and culminates into the amount of calories and nutrients you need by the end of the day; that's the ticket. This means that you can't over eat at any meal. It takes a few days or weeks to get your formula right and it requires some preparation but it makes everything simple once it becomes familiar.

Frequent meals accomplish the following:

1. Smaller single intakes of calories so all of the calories and nutrients are used thereby eliminating the excess that is stored as fat.
2. Since the body can only assimilate a specific amount of macro-nutrients (carbs, fat, and protein) and micro-nutrients (vitamins and minerals) at one time you are insuring that you have provided everything your body needs to be healthy. Even with our largely obese society we have a high level of malnutrition because we eat poorly and infrequently with excessive calories. So at the end of the day all of the nutrients were available but the body was unable to use, assimilate, them . . . but it sure got to have a fat storing party.
3. Small meals mean easy digestion which reduces the stress on the digestive system.
4. You would stabilize your energy and loose the slumps that are usually inconvenient.
5. Mental aquity would be at a premium.
6. You wouldn't store as much fat and your body would release some of your storage because it would no longer have periods of need that it interprets as starvation.
7. You would never have to go on a diet again.


So finally, how do you interrupt the negative effects of Cortisol (and remember there are positives that I'll talk about in another post):

1. Eat high quality, balanced, small meals frequently throughout the day.
2. Reduce your intake of caffeine, alcohol, nicotine, and processed sugar.
3. Get adequate, restful sleep daily. I believe in short power naps; 30 minutes max.
4. Organize your daily schedule to reduce rushing between your many appointments.
5. Exercise daily with respect to your energy, your health and your objectives.
6. Schedule regular enjoyable, invigorating, and easily accessible activities. Two week vacations once a year are great but not sufficient for the whole year.
7. Play lots of golf.
8. Reduce your stress. Well duh. I'll address this when my fingers rest.

Vik