How can i make my metabolism higher?

Posted July 1st, 2009 by admin in category metabolism

Metabolism


How can i make my metabolism higher?

Training with Diabetes: Dawn Phenomenon & Glycogen Metabolism of Swimming

I’m working with an athlete who has recently been diagnosed as a diabetic and is training for an Ironman. He is also new to triathlons and all the training and logistics that come with it.

Last week I got an email from him about two problems with his diabetes management:

1. High glucose levels on his early bike sessions
2. Hypoglycemia during swim workouts done at lunch time

1) Hyperglycemia early in the morning is very common in diabetics. Also known as the Dawn Phenomenon, it is the result of decreased insulin sensitivity and changes in the levels of various hormones in the early morning hours (GH, Cortisol, Glucagon), which can lead to the overproduction of glucose by the liver and to the underutilization of glucose by peripheral tissues. 

Since the bike workouts are only about one hour, there is no need to have a big breakfast before these. So he was instructed to get a big breakfast after those workouts, taking a couple of extra ultra-fast insulin with it, and check blood glucose levels 2 hours after the meal to make sure it was all absorbed.

2) Hypoglycemia during swim workouts done at lunch time

For the second issue, there is also a link between the situations that are causing the hypoglycemia during the swim.

First of all, swimming brings with it a higher metabolism rate and a higher number of muscles involved in the work compared with running or biking. When you swim you are using many small muscles, which make the glycogen consumption a bit higher than during biking or running, thus making swimming the discipline that causes a bigger drop in blood glucose levels for the first hour of training.

Another reason is that on some days this athlete is training in the morning (when the dawn phenomenon occurs) as well. So by the time he gets in the pool, not only is his metabolism higher but his insulin sensitivity is high too.

I remember that back in my training days it didn’t matter how high my blood glucose levels were before a workout – if I didn’t eat anything before the session I would end up with a hypo.

The advice for my athlete was:

1. If blood glucose level is >180: Take a bottle of maltodextrin/sports drink (with 200+ calories) to the pool and drink it halfway through the session.
2. If blood glucose level is <180: Eat a small snack before training AND take a bottle of sports drinks to the pool, drinking it halfway through the session.

Connecting the two problems:

It is very unlikely that you will get an HIPO by training on an empty stomach in the morning, unless of course the workout is longer than 1 hour or you woke up with an extremely low blood glucose level. Swimming is the discipline that has a stronger impact on your blood glucose levels if you were to do them all at a similar intensity. 

One way to manage those two problems is by working on the training schedule. This athlete has only access to a pool at lunch time and has a group bike to train with in the morning. But if you can swim in the morning and run/bike at lunch/evening, that would keep your blood glucose levels steadier.

Plus, swimming in the morning is always best for those without a swimming background since you get to train on a fresher body, struggle less to float in the water, therefore getting more quality out of the sessions.

Vinnie Santana, Certified ironguides Coach – Bangkok, Thailand

http://www.ironguides.net
* * * Your best is our business.â„¢ * * *

Related Posts

  1. Do people with higher metabolisms go to the bathroom more?
  2. how can i get my metabolism higher? fast so i loose weight?
  3. Training with Diabetes: Dawn Phenomenon and glycogen metabolism Swimming
  4. how long do i have to workout in the morning to higher my metabolism?
  5. Training with Diabetes: Dawn Phenomenon & Glycogen Metabolism of Swimming

How can i make my metabolism higher?

Training with Diabetes: Dawn Phenomenon & Glycogen Metabolism of Swimming

I’m working with an athlete who has recently been diagnosed as a diabetic and is training for an Ironman. He is also new to triathlons and all the training and logistics that come with it.

Last week I got an email from him about two problems with his diabetes management:

1. High glucose levels on his early bike sessions
2. Hypoglycemia during swim workouts done at lunch time

1) Hyperglycemia early in the morning is very common in diabetics. Also known as the Dawn Phenomenon, it is the result of decreased insulin sensitivity and changes in the levels of various hormones in the early morning hours (GH, Cortisol, Glucagon), which can lead to the overproduction of glucose by the liver and to the underutilization of glucose by peripheral tissues. 

Since the bike workouts are only about one hour, there is no need to have a big breakfast before these. So he was instructed to get a big breakfast after those workouts, taking a couple of extra ultra-fast insulin with it, and check blood glucose levels 2 hours after the meal to make sure it was all absorbed.

2) Hypoglycemia during swim workouts done at lunch time

For the second issue, there is also a link between the situations that are causing the hypoglycemia during the swim.

First of all, swimming brings with it a higher metabolism rate and a higher number of muscles involved in the work compared with running or biking. When you swim you are using many small muscles, which make the glycogen consumption a bit higher than during biking or running, thus making swimming the discipline that causes a bigger drop in blood glucose levels for the first hour of training.

Another reason is that on some days this athlete is training in the morning (when the dawn phenomenon occurs) as well. So by the time he gets in the pool, not only is his metabolism higher but his insulin sensitivity is high too.

I remember that back in my training days it didn’t matter how high my blood glucose levels were before a workout – if I didn’t eat anything before the session I would end up with a hypo.

The advice for my athlete was:

1. If blood glucose level is >180: Take a bottle of maltodextrin/sports drink (with 200+ calories) to the pool and drink it halfway through the session.
2. If blood glucose level is <180: Eat a small snack before training AND take a bottle of sports drinks to the pool, drinking it halfway through the session.

Connecting the two problems:

It is very unlikely that you will get an HIPO by training on an empty stomach in the morning, unless of course the workout is longer than 1 hour or you woke up with an extremely low blood glucose level. Swimming is the discipline that has a stronger impact on your blood glucose levels if you were to do them all at a similar intensity. 

One way to manage those two problems is by working on the training schedule. This athlete has only access to a pool at lunch time and has a group bike to train with in the morning. But if you can swim in the morning and run/bike at lunch/evening, that would keep your blood glucose levels steadier.

Plus, swimming in the morning is always best for those without a swimming background since you get to train on a fresher body, struggle less to float in the water, therefore getting more quality out of the sessions.

Vinnie Santana, Certified ironguides Coach – Bangkok, Thailand

http://www.ironguides.net
* * * Your best is our business.â„¢ * * *

Related Posts

  1. Do people with higher metabolisms go to the bathroom more?
  2. how can i get my metabolism higher? fast so i loose weight?
  3. Training with Diabetes: Dawn Phenomenon and glycogen metabolism Swimming
  4. how long do i have to workout in the morning to higher my metabolism?
  5. Training with Diabetes: Dawn Phenomenon & Glycogen Metabolism of Swimming

Category: metabolism

7 Responses »

  1. anoymnus on July 2nd, 2009 at 2:29 am:

    joging eating vegtables and fruits and carbohydrates
    References :

  2. Connie on July 2nd, 2009 at 2:55 am:

    do resistance training with free weights or weight machines at the gym. you’ll build more muscle mass which means you’ll burn more cals even when you’re at rest :) x x x
    References :

  3. xCrazyyetsane on July 2nd, 2009 at 3:17 am:

    Well excercise is always a good way to crank that metabolism but also try eating a well balanced and healthy diet! It worked for me! :)
    References :

  4. Native on July 2nd, 2009 at 3:59 am:

    Eat smaller, healthier meals more frequently throughout the day. Lot’s of women believe that starving themselves will help with weight loss but all too often it slows down your metabolism.
    References :

  5. waseliyum on July 2nd, 2009 at 4:34 am:

    diet and eat more apples
    References :

  6. tigress a on July 2nd, 2009 at 4:52 am:

    aerobic
    References :

  7. ny on July 2nd, 2009 at 5:14 am:

    Dieters often complain that they can’t lose weight because they have
    a “slow metabolism.” Unfortunately, many companies capitalize on this
    misconception by marketing products that promise to give consumers a
    so called “metabolic advantage” that helps melt away the pounds.
    They are useless. There are things you can’t control about your
    metabolism, and no product ever will. On the other hand, there are
    simple natural techniques, which will allow you to do it.
    What you can’t control about your metabolism:
    Age: Metabolism slows about 5 percent for each decade after 40.
    That’s because as we get older, we tend to lose muscle and gain body
    fat. Lean muscle mass is more metabolically active than fat tissue. So
    when you lose muscle mass, your metabolism slows down.
    Gender: Men generally have faster metabolisms than women because
    they’re larger and have less body fat. Men’s basal metabolic rate is
    estimated to be 10 percent to 15 percent higher than women’s.
    Hypothyroidism: An underactive thyroid will slow down your metabolism
    and ultimately lead to weight gain. The good news is that a simple
    blood test can determine whether you have this condition or not. If
    you do, you can control it with the proper medication.
    Genetics: Some people are lucky enough to be born with speedy
    metabolisms — and others are not.
    What you can control about your metabolism: Diet

    Don’t eat fewer than 1,000 calories a day. Your body and metabolism
    thrive on food. When you fast or crash diet, your metabolism will slow
    down in order to conserve energy. Imagine your metabolism as a blazing
    fire. If the fire burns consistently with the appropriate amount of
    high-quality wood, it will burn at a steady rate. But if it doesn’t
    have enough wood, the fire goes out. If it has too much wood, it can
    get out control — just like your waistline!
    Eat every four to five hours. Our bodies work hard to digest and
    absorb the foods we eat, and your metabolism revs up in response.
    This is called the thermic effect of food. Take full advantage of this
    and schedule meals and snacks every four to five hours.
    Make breakfast a priority. Studies show that people who regularly eat
    a healthy breakfast within two hours of rising are more likely to
    control their weight. This may be because you’re lifting your
    metabolic rate after it’s been in a “resting phase” during the night.
    Eat protein with every meal: All foods create a thermic effect and
    will slightly boost your metabolism. However, eating protein gives
    your body a bigger metabolic boost than eating carbohydrates or fats.
    Plus, eating enough protein will ensure you’ll maintain and build
    muscle mass. (Remember, the more muscle mass you have, the greater
    your metabolic rate). Make sure to incorporate lean protein into most
    every meal.
    Best protein sources: fish, chicken breast, turkey breast, lean red
    meat, skim milk, nonfat yogurt, eggs and egg substitutes, tofu, beans,
    and lentils.

    Meal Examples:

    Breakfast: yogurt with fresh fruit
    Lunch: turkey burger on whole-grain bun and a salad
    Dinner: grilled chicken with vegetables and a baked potato
    Exercise

    Do aerobic exercise four to five days a week. Aerobic activities,
    such as running, brisk walking, swimming and bike riding, burn
    calories and increase metabolism while you’re working out. Several
    studies show that aerobic activities cause your metabolism to stay at
    an elevated level for a period of time after you have finished
    exercising.
    Work in strength-training exercise two to three days a week. Lifting
    weights and other strengthening activities, such as doing push-ups or
    crunches, on a regular basis will actually boost your resting
    metabolism all day. That’s because these activities build muscle. And
    once again, muscle burns more calories than body fat. In fact, if you
    have more muscle, you burn more calories — even if you’re sitting
    still.
    When it comes to supplements, I do not recommend them. The
    ingredients that are effective tend to boost metabolism only slightly
    and they can be risky. High doses of stimulants can make you jittery,
    and increase heart rate and blood pressure.
    The bottom line: The safest and most effective way to boost your
    metabolism is to eat an appropriate amount of food every four to five
    hours, incorporate a portion of lean protein into each meal, and
    exercise regularly!
    References :

Leave a Reply