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This explains why individuals using steroids can have muscle gain even without engaging in muscle gain exercise– they're actually eating more calories to lose fat. As a result, individuals with higher levels of IGF-1 will look twice to see if their insulin sensitivity has changed. So what is the takeaway from the above data? To increase their insulin sensitivity, individuals with better insulin sensitivity must consume higher amounts of calories overall. This may not be all that surprising to those of us who have spent plenty of time training and eating for a variety of reasons. What happens if you train hard, but only eat 500 calories (just a little over one pound) per meal? On Monday, the body adapts to the increased stimulus and begins to burn up extra calories during the day. On Tuesday and Thursday, it slows down slightly and continues burning up more calories. In other words, if I train hard and only ate 500 calories (just a little over one pound) per meal on Monday and Tuesday (and 400 calories a week on Wednesday and Friday), I can expect to burn up an additional 400 calories during a typical week. But I don't have to do that. By choosing the correct breakfast plan and making the most of each meal, I can increase my insulin sensitivity by as much as a thousand percent. The trick lies in how you do it. A few important factors are relevant to anyone who trains for a weight-oriented sport like weightlifting. Meal times A healthy, varied meal plan should offer meals spaced on a daily interval of 12 hours, six to eight hours (depending on the time of day). Ideally, these meals should consist of: a high-quality protein source. a low-glycemic index meal. a carb source (not to be confused with carbohydrates). a healthy fat source (not to be confused with dairy). Meal times are also important for a variety of reasons. First, they should be staggered with other meals, which is particularly important for athletes who train multiple times per day. Next, the timing of each meal is critical. If you train for a weight-oriented sport at 10 a.m. and eat your entire breakfast at 7:30 a.m., then you're going to want to eat three more hours before heading off to your next workout. This helps to optimize your carb loading and helps to minimize the need for "wasted" calories that the body would otherwise burn. Finally, make the most of each meal by utilizing the meal as an opportunity Similar articles: