Brenton Robinson has just put out his latest article: Glycemic Index, Glycemic Load, and Energy Metabolism!! everyone should check it out!!

Glycemic Index, Glycemic Load,, and Energy Metabolism

You always hear people talking about “good carbs” and “bad carbs”. It can be confusing to eat the right foods with so many catch 22’s and conflicting information. Glycemic Index refers to the number a particular carbohydrate is assigned based on how fast your body converts it to glucose. The higher the number the faster your body breaks it down. When you eat high glycemic carbohydrates it spikes your insulin level and your body converts the carbs to body fat. Low glycemic carbohydrates (55 and below) break down slowly and help keep blood sugar and insulin level from spiking. These carbohydrates are stored as glycogen that you need for energy. Glycemic load refers to the effect of a “meal” on your blood sugar and insulin levels vs. a particular carbohydrate. When you eat protein and carbohydrates together the protein slows down the effect the carbohydrates have on insulin levels. During anaerobic exercise your body is using ATP (adenosine triphosphate) as a fuel source. Every 5-10 seconds your body must create more ATP. The first source that your body creates ATP from is creatine phosphate. This is why people supplement with creatine for strength and endurance. Creatine is produced naturally in your body and you can find it in foods such as red meat. Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Our liver has the ability to combine these three amino acids and make creatine. The next step in ATP production is glycogen that is stored in the muscle. When you are grappling, sparring, weight training or engaging in activity where short burst of energy are used this is the energy system your body is using. When you engage in long duration low impact exercise such as running, swimming, cycling etc. your body is in the aerobic pathway. Aerobic exercise needs oxygen for fuel and burns body fat. Understanding your body’s energy systems allows you to train specifically for your goals and adjust your nutrition properly to increase performance. Mixed Martial Artist should train specifically for the demands they will face. The S.A.I.D. Principle (Specific Adaptation to Imposed Demands) is very important to follow for athletes. Running 10 miles does not translate well to intense 3-5 minute rounds. MMA Fighters should perform plyometrics, sprints, and intense circuits with short rest in between. Flipping tires, slamming Kamagon Balls, running sprints, and performing plyometrics improves your anaerobic system and transfers over to your specific goals. Nutrient timing for performance is equally important. Eating the right types of carbohydrates at the right times will fuel your body while allowing you to stay lean and near the weight that you fight or compete at. In my next article I’ll go into detail about nutrient timing. I’m starting to see cross eyed because I’m so tired. With all the media that Kamagon Fitness has seen lately between the Detroit Lions, Chicago Bears, Jake Shields, New Group X Classes and our Certification Program I’m staying busy. Add to that kids and some personal training clients in the evenings and you’ve got my 2a.m. rants about nutrition, exercise and Emil’s sexy new pink cast :) Stay Classy

Brenton Robinson