1.Blood Sugar

CATEGORY:

•Monitor

DEFINITION:

•Sugar (Glucose) level present in the blood

FUNCTION:

•Glucose transported from Intestines or Liver to cells via bloodstream and made available for use by Insulin

ACTION:

•Rapid rate of increase in Blood Sugar leads to excessive amount of Insulin Release

FACTS:

•Glucose levels usually lowest in the morning and rise for an hour or two

•Maintained at a safe and steady Blood Glucose level of 80-100 mg/dl by Insulin and Glucagon hormones

MANIPULATION:

•Homeostatic mechanism keeps Blood Glucose levels within a narrow range...composed of several interacting systems where hormone regulation is most important

•Metabolic hormones affecting Glucose levels...

-Catabolic hormones (Glucagon, Cortisol, Epinephrine & Norepinephrine [Catecholamines]) increase Blood Glucose

-Anabolic hormone (Insulin) decreases Blood Glucose

•30mins after workout have Low GI Carbs (doesn't spike Insulin) & Protein to stabilise Blood Sugar levels

DIETING:

•If too low = lethargic & hungry

•If too high = Insulin Response brings Blood Sugar level down by converting excess Glucose in to stored fat

•Keep levels even by not consuming Medium/High GI foods

•Fruit’s fiber slows sugar release into blood stream, so less of Insulin spike and greater sense of satiety...however, overconsumption on a regular basis leads to Insulin Resistance 

•Foods that lower Blood Sugar...

-Non Fats...

—Cinnamon

—Garlic

-Fats...

-Brazil Nuts

-Avocado 

•Foods that raise Blood Sugar...

-Caffeine...2cups positively affect Insulin...more does not

-Sugar with Fat...Sugar absorption is blocked by Fat so Blood Sugar becomes elevated for longer

RELATED TO:

•Insulin

•Glycemic Index

•Cortisol

•Glucagon

NOTES:

Glucose...

•Carbohydrate made during Photosynthesis

•Stored as Starch in plants and Glycogen in animals

•Key source of energy...Liver produces enough daily (50g) to sustain the of body

•100g = 350cals