[UPDATES]
[A|2012/12/07] - Removed almond butter from recommended fats. Added peanuts, almonds, cashews to fats to avoid due to high Omega-6 and phytic acid content.
[B] - Debunked standard assumption that it takes 3500kcal to burn 1lb of weight.
[C|2012/12/10] - Added section on why sugar burners are always hungry.
[D] - Edited Axiom 3.
Axioms
- Your body can use three different fuels; fat, glucose and keytones.
- fat is the preferred fuel for aerobic (i.e. low exertion) activity and provides ~9kcal/g
- glucose is the preferred fuel for anaerobic (i.e. high exertion) activity and provides ~4kcal/g
- the brain can use glucose or keytones for proper function
- There are two sources of fuel; internal (i.e. endogenous) and dietary (i.e. exogenous).
- gluconeogenesis is an endogenous process which uses fats and proteins to produce glucose and keytones
- ketosis is an endogenous process that allows the brain to run primarily on ketones and lower glucose levels
- There are two hormones that control
storagefuel into/out of the cells; insulin (storageinput) and glucagon (extraction). - carbohydrate raises insulin, protein raises insulin and glucagon, fat has little effect
- if insulin > glucagon --> fuel into cells
- if glucagon > insulin --> fuel out of storage
- [D]insulin can direct fuel into cells for immediate or for later use (storage)
- Fuel has three primary storage sites; muscle, liver and fat cells.
- glycogen (i.e. stored glucose) is stored in muscle and liver cells
- triglyceride (i.e. stored fat) is stored in fat cells (i.e. adipocytes)
- glycogen storage is limited to ~400-500g
- triglyceride storage is dependent upon the # fat cells you have
- **it is possible for glucose to be stored in fat cells and vice versa**
- Water is required to store fuel.
- 3g of glycogen : 7g of water (i.e. 9g:21g)
- 9g of triglyceride : 1g of water