by Ingredia USA | Jul 17, 2024 | Blood Sugar Management
Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. Characterized by irregular menstrual cycles, excess androgen levels, and polycystic ovaries, PCOS can lead to various health issues, including insulin resistance and type 2 diabetes. As women age and transition into menopause, the interplay between PCOS and glycemic dysregulation becomes increasingly significant, affecting overall health and quality of life.
Understanding PCOS and Its Long-term Effects
PCOS affects approximately 4% to 21% of women, depending on diagnostic criteria and population studied. Common symptoms include menstrual dysfunction, infertility, and signs of androgen excess such as hirsutism and acne. Long-term health risks include obesity, insulin resistance, type 2 diabetes, cardiovascular disease, and mood disorders. Despite the amelioration of some symptoms with age, the long-term impact of PCOS on health remains a concern, particularly regarding glycemic regulation during menopause.
Menopause and Glycemic Dysregulation
Menopause brings about significant hormonal changes that can impact blood sugar regulation. The decline in estrogen levels is associated with increased insulin resistance and changes in fat distribution, often leading to abdominal obesity. These factors collectively heighten the risk of glycemic dysregulation, making it crucial for women with PCOS to be vigilant about their metabolic health as they approach menopause.
Symptoms of Glycemic Dysregulation in Women with PCOS
Symptoms of glycemic dysregulation can be subtle and often overlap with other menopausal symptoms. Common indicators include increased hunger or thirst, frequent urination, unexplained fatigue, and darkening of the skin in areas such as the groin, armpits, or neck. Women with PCOS may experience these symptoms more intensely due to their preexisting insulin resistance.
Risk Factors
Several factors can increase the risk of glycemic dysregulation in women with PCOS. These include obesity, sedentary lifestyle, high blood pressure, and a family history of diabetes. Additionally, ethnic background plays a role, with women of Hispanic, African American, or Native American descent being at higher risk compared to their White or Asian counterparts.
Diagnosis and Management
Diagnosing glycemic dysregulation involves blood tests such as fasting glucose levels, glucose tolerance tests, and hemoglobin A1C tests. Early detection is key to preventing the progression to type 2 diabetes. Management strategies include lifestyle modifications like a balanced diet, regular exercise, stress management, and sufficient sleep. In some cases, medications such as metformin may be prescribed to help control blood sugar levels.
Preventive Measures and Healthy Practices
Preventive measures are vital for maintaining healthy blood sugar levels and overall well-being. Adopting a diet rich in lean proteins, high-fiber grains, vegetables, and fruits, along with regular physical activity, can significantly improve insulin sensitivity. Avoiding smoking and excessive alcohol consumption, managing stress, and ensuring regular medical check-ups are also important for preventive care. Certain supplements may help too in managing blood sugar and reducing stress. For example products that contain Lactium® have been shown to help manage stress levels. In addition, supplements that include Pep2Dia® help to reduce blood sugar after a meal.
Understanding the link between PCOS and glycemic dysregulation at menopause is essential for proactive health management. Women with PCOS should be aware of the potential risks and take steps to monitor and manage their blood sugar levels effectively. By adopting healthy lifestyle practices and seeking medical advice, they can mitigate the impact of glycemic dysregulation and enjoy a healthier, more balanced life during and after menopause.
by Ingredia USA | Jul 3, 2024 | Blood Sugar Management
In recent years, the low glycemic index (GI) diet has gained popularity for its numerous health benefits. From managing weight to controlling diabetes, a low GI diet offers a practical and effective approach to improving overall health. In this blog, we will explore the motivations behind following a low GI diet, the benefits it offers, and how you can incorporate low GI foods into your daily meals.
What is a Low Glycemic Index Diet?
The glycemic index (GI) is a measurement that ranks foods from 1 to 100 based on how they affect blood sugar levels. Foods with a high GI score cause a rapid spike in blood sugar, while those with a low GI score have a slower, more gradual effect. A low GI diet focuses on consuming foods that have a lower GI score, which can help maintain stable blood sugar levels and provide sustained energy.
The glycemic load (GL) is another measurement that considers the amount of carbohydrates in a portion of food. Some experts believe that GL provides a more accurate picture of how a food raises blood sugar than the GI alone.
Common Motivations for Following a Low GI Diet
Weight Management: One of the primary motivations for adopting a low GI diet is weight management. Low GI foods help control appetite and delay hunger, making it easier to manage portions and avoid overeating. Studies have shown that low GI diets can be effective for weight loss, largely due to their high fiber content, which promotes feelings of fullness.
Diabetes Management: For individuals with diabetes, maintaining stable blood sugar levels is crucial. A low GI diet can help regulate blood sugar and reduce the risk of complications associated with diabetes. Research indicates that a low GI diet can prevent the onset of type 2 diabetes and aid in its management by improving insulin sensitivity and reducing blood sugar spikes.
Other Health Benefits: In addition to weight and diabetes management, a low GI diet offers a range of other health benefits. These include:
- Reducing the risk of coronary artery disease
- Improving pregnancy outcomes
- Enhancing mood and energy levels
- Decreasing the risk of certain cancers
- Managing conditions like polycystic ovarian syndrome (PCOS)
- Reducing acne and improving skin health
Scientific Evidence Supporting Low GI Diets
There is a significant body of scientific evidence supporting the benefits of low GI diets. For instance, the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) recommend low GI diets to prevent common diseases such as coronary heart disease, diabetes, and obesity. Numerous studies have shown that low GI diets are effective in managing diabetes, promoting weight loss, and improving overall health.
Foods to Include in a Low GI Diet
Incorporating low GI foods into your diet is easier than you might think. Here are some examples of low GI foods to include in your meals:
- High-protein foods such as lean meat and fish
- Dairy products like milk and natural yogurt
- Unsweetened soy milk
- Vegetables such as broccoli, green peas, and leafy greens
- Low-sugar fruits like apples, oranges, and blueberries
- Porridge made with steel-cut oats and water
- Legumes, pulses, and beans such as chickpeas, lentils, and kidney beans
Foods to Avoid or Limit
To maintain a low GI diet, it’s essential to avoid or limit high GI foods, including:
- White and whole wheat bread
- White rice
- Breakfast cereals and cereal bars
- Cakes, cookies, and sweet treats
- High GI fruits such as watermelon
- Dried fruits like dates, raisins, and cranberries
- Potatoes and fries
- Crisps and rice crackers
- Sweetened dairy products like fruit yogurts
Potential Drawbacks of a Low GI Diet
While a low GI diet offers many benefits, it’s important to approach it with a balanced perspective. Not all low GI foods are healthy. For example, chocolate has a low GI due to its high fat content, which doesn’t make it a healthy choice. Additionally, the GI focuses on individual food items, whereas most people consume mixed meals. Portion sizes and the combination of different macronutrients can also impact the overall effect on blood sugar levels.
Low GI Diet vs. Other Diets
The low GI diet differs from other popular diets like the ketogenic diet. While the keto diet focuses on very low carbohydrate and high-fat intake to induce ketosis, the low GI diet does not necessarily restrict carbohydrates. Instead, it encourages the consumption of carbohydrates that have a lower impact on blood sugar levels. This makes the low GI diet more flexible and easier to maintain long-term compared to the restrictive nature of the keto diet.
Practical Tips for Following a Low GI Diet
Adopting a low GI diet doesn’t have to be complicated. Here are some practical tips to help you get started:
- Swap high GI foods for low GI alternatives. For example, choose whole grains over refined grains and opt for low-sugar fruits instead of sugary snacks.
- Plan balanced meals that include a variety of low GI foods. Use resources like MyPlate to ensure you get all the essential nutrients.
- Be mindful of portion sizes and avoid overeating, even with low GI foods.
- Incorporate fiber-rich foods to promote satiety and improve digestive health.
- Try a supplement with ingredients such as Pep2Dia® that helps to regulate blood sugar after a meal.
A low glycemic index diet offers numerous benefits, from weight management and diabetes control to improved mood and energy levels. By understanding the motivations behind following a low GI diet and making informed food choices, you can enjoy a healthier, more balanced lifestyle. Remember to consult with a nutrition professional to tailor the diet to your specific needs and goals.
FAQs
What is the glycemic index (GI)? The glycemic index is a measurement that ranks foods from 1 to 100 based on how they affect blood sugar levels.
How does a low GI diet help with weight loss? Low GI foods help control appetite and delay hunger, making it easier to manage portions and avoid overeating.
Can a low GI diet help manage diabetes? Yes, a low GI diet can help regulate blood sugar levels and improve insulin sensitivity, making it an effective strategy for managing diabetes.
What are some examples of low GI foods? Low GI foods include lean meats, dairy products, vegetables, low-sugar fruits, legumes, and steel-cut oats.
Are there any drawbacks to a low GI diet? It’s important to focus on overall balanced nutrition and avoid unhealthy low GI foods. Portion sizes and mixed meals can also affect the diet’s effectiveness.
by Ingredia USA | Apr 11, 2024 | Blood Sugar Management
As we embark on a new year, many of us make resolutions to improve our health and well-being. One of the most common goals is to adopt a healthier diet and manage our blood sugar levels more effectively. However, sticking to these resolutions can be challenging, especially when it comes to maintaining glycemic control. In this blog post, we will explore the potential of Pep2Dia®, an innovative ingredient that can support your efforts to achieve and sustain healthy blood sugar levels through lifestyle changes.
The Challenge of Glycemic Control
Maintaining stable blood sugar levels is crucial for overall health and well-being. When our blood glucose levels consistently spike or remain elevated, it can lead to a host of health issues, including insulin resistance, type 2 diabetes, and cardiovascular disease. Unfortunately, managing blood sugar levels can be a daunting task, particularly in the face of modern dietary habits and sedentary lifestyles.
Many of us struggle with making lasting changes to our diets, often falling back into old patterns of consuming high-glycemic foods that cause rapid spikes in blood sugar. Additionally, hectic schedules and limited time for meal preparation can make it challenging to prioritize balanced, nutrient-dense foods that support stable glucose levels.
Understanding Pep2Dia®
Pep2Dia® is a scientifically formulated ingredient designed to help individuals maintain healthy blood sugar levels. Developed by Ingredia, a leading innovator in functional ingredients, Pep2Dia® harnesses the power of bioactive peptides derived from milk proteins to support glycemic control.
- The key mechanism behind Pep2Dia®’s effectiveness lies in its ability to slow down the absorption of sugar in the bloodstream. By modulating the activity of enzymes involved in carbohydrate digestion, Pep2Dia® helps prevent rapid spikes in blood glucose levels following meals. This gentle, sustained release of glucose allows the body to maintain a more balanced glycemic response, reducing the strain on the pancreas and promoting overall metabolic health.
- Integrating Pep2Dia® into your diet: One of the most appealing aspects of Pep2Dia® is its versatility and ease of use. This innovative ingredient can be seamlessly incorporated into a wide range of food and beverage applications, making it simple to integrate into your daily diet.
To maximize the benefits of Pep2Dia®, consider making small, sustainable changes to your overall diet. Opt for whole, minimally processed foods that are rich in nutrients and fiber. Incorporate lean proteins, healthy fats, and complex carbohydrates into your meals to promote satiety and stabilize blood sugar levels. By combining Pep2Dia® with a balanced, whole-foods-based diet, you can create a powerful synergy for long-term glycemic control.
Lifestyle Changes for Better Glycemic Control
While Pep2Dia® can be a valuable tool in supporting healthy blood sugar levels, it is essential to recognize that lasting glycemic control requires a holistic approach. In addition to incorporating Pep2Dia® into your diet, consider making other lifestyle changes that can further enhance its effectiveness.
Regular physical activity is a crucial component of any blood sugar management plan. Engaging in moderate exercise, such as brisk walking, cycling, or swimming, helps improve insulin sensitivity, allowing your body to utilize glucose more efficiently. Aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days.
Stress management is another key factor in maintaining glycemic balance. Chronic stress can lead to elevated cortisol levels, which can disrupt blood sugar regulation. Incorporate stress-reducing practices into your daily routine, such as deep breathing exercises, meditation, or yoga, to help keep stress hormones in check.
Achieving and maintaining glycemic control is a journey that requires dedication, patience, and the right tools. By incorporating Pep2Dia® into your dietary regimen and making sustainable lifestyle changes, you can set yourself up for success in managing your blood sugar levels.
Remember, small, consistent steps can lead to significant improvements in your overall health and well-being. Whether you are just starting on your journey to better glycemic control or looking to enhance your existing efforts, Pep2Dia® can be a valuable ally in supporting your goals.
As you navigate the path to healthier living, be kind to yourself and celebrate your progress along the way. With the help of innovative ingredients like Pep2Dia® and a commitment to positive lifestyle changes, you can unlock the secret to lasting glycemic balance and enjoy the benefits of improved health and vitality.
by Ingredia USA | May 25, 2023 | Blood Sugar Management, Stress Management
As we age, it’s important to focus on maintaining our overall health and well-being. This includes managing stress levels, maintaining healthy blood sugar levels, and keeping our immune systems strong. These factors play a crucial role in senior well-being and can impact their quality of life. In this article, we will delve into the impact of stress, blood sugar, and immunity on senior well-being and explore how companies can serve seniors’ needs with our bioactive ingredient, Lactium®.
The Impact of Stress on Senior Well-being
Stress is a natural response to the demands of life. However, as we age, our bodies become less able to cope with stress, leading to a negative impact on our physical and mental health. Chronic stress can lead to increased blood pressure, a weakened immune system, and an increased risk of depression and anxiety.
Studies have shown that stress management is essential to maintaining senior well-being. Techniques such as meditation, deep breathing, and yoga can help reduce stress levels and improve overall health. Additionally, incorporating adaptogenic herbs like Ashwagandha and Rhodiola in your daily routine can support your body’s stress response system.
The Impact of Blood Sugar on Senior Well-being
Maintaining healthy blood sugar levels is crucial for senior well-being. High blood sugar levels can lead to a range of health problems, including heart disease, stroke, and nerve damage. In contrast, low blood sugar levels can cause fatigue, confusion, and even seizures.
A healthy diet that is low in processed sugars and high in fiber and protein can help regulate blood sugar levels. Exercise is also essential for blood sugar regulation as it helps the body use insulin more effectively. Certain supplements like chromium and magnesium can help support healthy blood sugar levels. Additionally, Pep2Dia® by Ingredia USA Inc, is a great item to add to products that support blood sugar and well being.
The Impact of Immunity on Senior Well-being
As we age, our immune system weakens, making us more vulnerable to infections and diseases. This can impact our overall well-being and quality of life. A weakened immune system can lead to increased inflammation, chronic illness, and a slower recovery time.
There are many ways to support immune function, including getting enough sleep, exercising regularly, and maintaining a healthy diet. Supplements like vitamin C, vitamin D, and probiotics can help support a healthy immune system. Additionally, lactoferrin and colostrum additives by Ingredia USA Inc, are a great item to add to products that support senior immunity.
How Lactium® Can Serve Senior Well-being Needs
At Ingredia USA Inc., we understand the importance of supporting senior well-being. That’s why we developed Lactium®, a bioactive ingredient that has been clinically shown to help reduce stress levels and support healthy sleep patterns.
Lactium® is a natural ingredient that is derived from milk protein. It works by regulating the body’s stress response system, helping to reduce stress and promote relaxation. Studies have shown that Lactium® can help improve sleep quality, reduce fatigue, and improve overall well-being.
By incorporating Lactium® into your products, you can better serve the needs of seniors who are looking for natural ways to manage stress and improve their sleep patterns. Lactium® is a safe and effective ingredient that can be added to a wide range of products, including beverages, supplements, and functional foods.
It’s important to focus on maintaining our overall health and well-being. Stress management, healthy blood sugar levels, and a strong immune system are all essential to senior well-being. By incorporating Lactium® into your products, you can better serve the needs of seniors who are looking for natural ways to manage stress and improve their sleep patterns. At Ingredia USA Inc., we are committed to supporting senior well-being, and we believe that Lactium® is an excellent ingredient to help achieve this goal.
by Ingredia USA | Dec 15, 2022 | Blood Sugar Management
Sleep plays a key role in your body maintaining a healthy blood sugar level. Diabetes and obesity are affected by your body’s blood sugar levels. Since physical health and sleep are majorly connected, it’s no surprise that your blood sugar levels are affected by your sleep patterns.
This guide will discuss the consequences of lack of sleep and blood sugar levels on your body. Learn how to sleep better as you manage your symptoms.
Can Sleep Lower or Raise My Glucose Levels?
It’s true. Sleep can both lower and raise your glucose levels.
Your body goes through the circadian rhythm each day, and the cycle lasts for 24 hours. The circadian rhythm includes the following types of changes:
- Behavioral
- Mental
- Physical
Even if you’re not asleep, your blood sugar levels will rise every evening. It’s part of your body’s natural circadian rhythm cycle. However, sleep and blood sugar level fluctuations are normal events and not an area to be concerned about for most people.
Restorative sleep can sometimes lower a person’s unhealthy blood sugar levels. It does this by promoting healthy systems in your body.
Additionally, a decreased amount of sleep can increase blood sugar levels. Even sleep deprivation for one night can increase your body’s insulin resistance. As a result, your blood sugar levels will rise with it.
A lack of sleep, or insomnia, has been connected to diabetes. Some of the following factors can influence the relationship between blood sugar levels and sleep:
- The individual’s age
- When they sleep
- What sleep stages do they experience
- How much time do they spend sleeping
- Their eating habits
Does Low Blood Sugar Result in Sleep Issues?
Hypoglycemia, or low blood sugar, can result in sleep problems. Nocturnal hypoglycemia only occurs at night.
Low blood sugar, while a person is sleeping, can result in the following side effects:
- Yelling or crying during sleep
- Profusely sweating
- Nightmares
- Feeling confused or irritable when you wake up
Do Sleep Disorders Affect Your Blood Sugar?
Since blood sugar levels and lack of sleep are connected, it only makes sense that your blood sugar levels will rise when you don’t sleep well. Some of the following sleep disorders have been connected to a person’s sugar levels:
- Obstructive Sleep Apnea: Impaired tolerance of glucose
- Sleep Disordered Breathing: Higher levels of glucose
- Severe Breathing Issues: Higher levels of blood sugar
Poor or lack of sleep is sometimes associated with a diabetic person’s ability to control their glucose levels.
Common Sleep Disorders That Are Connected to Diabetes
Tossing and turning during the night is common for those who suffer from diabetes. It can result from different diabetes symptoms, but it also might indicate there’s another health problem.
Restless Leg Syndrom (RLS)
The constant urge to move around your legs is known as restless leg syndrome. It occurs mostly in the evening hours. It can make it difficult for people to stay or fall asleep.
Some RLS risk factors include:
- Kidney problems
- High blood sugar levels
- Thyroid disorders
A person might also suffer from RLS if they have an iron deficiency.
Sleep Apnea
People who struggle to maintain healthy blood sugar levels also commonly suffer from sleep apnea. This event occurs when a person repeatedly starts and stops breathing while sleeping.
Some side effects of sleep apnea include snoring or feeling sleepy throughout the day. People who are obese or have a family history of sleep disorders are more at risk for it.
To help relieve your symptoms, you can incorporate a healthy diet and exercise routine into your life. You can also speak with your doctor about getting a special mask that you can wear while sleeping. The masks increase the amount of air pressure in your throat, allowing you to breathe better.
Insomnia
Those who have problems falling and then staying asleep suffer from insomnia. High-stress levels coupled with high glucose levels put you more at risk for insomnia.
If you believe you have insomnia, look at why you might have problems falling asleep. Evaluate if you’re having family issues or work in a high-stress job. You can also speak with a medical professional to help figure out what’s causing your issues.
Ways to Manage Your Blood Sugar Levels While You Sleep
Learning good sleep habits are essential given the close connection between sleep and diabetes. These habits include both day and nighttime activities.
These habits include:
- Maintaining a consistent sleep scheduling
- Healthy eating habits that keep your blood sugar levels in control
- Regular exercise
- Keeping your bedroom dark, quiet, and cool
- Avoiding nicotine and caffeine before bedtime
Before you go to bed, remove all distractions from your room. This includes your cell phone, especially if you’re prone to checking it throughout the night.
If you need an alarm to wake up, purchase an alarm clock. This will empower you to keep your cell phone in another room while you sleep.
You can also create white noise to play while you sleep. Birds chirping or the sound of the garbage truck driving by can disrupt your sleep patterns. Consider turning on a fan to reduce distracting noises.
Depending upon your situation, your healthcare provider might recommend certain sleep aids. They can also give you recommendations on how to sleep better.
Educate Yourself on the Connection Between Sleep and Blood Sugar
It’s important to know the connection between sleep and blood sugar levels. Your body’s blood sugar naturally fluctuates throughout the day and night, but you want that change to be healthy. Check out our wide range of products used as dietary supplements to help manage your blood sugar levels.
by Ingredia USA | Nov 8, 2022 | Blood Sugar Management
Diet and exercise are the key pillars of a healthy life, but they are even more critical for those who struggle to regulate their blood sugar. Believe it or not, 96 million Americans struggle with healthy blood sugar levels, especially after working out.
If you’re trying to keep up with your exercise routines, you probably want to know how to leverage your diet for the best results. Luckily, we’re here to help with that. Let’s talk about the best foods for post-workout recovery to promote healthy blood sugar levels. .
Foods to Avoid
Generally, not just after a workout, there are foods people should avoid to prevent insulin spikes. However, it’s even more important to refuel your body after a workout when your sugar levels are likely to drop.
Ideally, you want to eat primarily complex carbs and quality protein after a workout, with some healthy fats in the mix. Avoid starches and sugars whenever possible. Complex carbs are much better as they take longer to digest, which lowers the risk of blood sugar or insulin spikes.
For example, a handful of berries is better than an ice cream sandwich. Essentially, you want to look for slower-digesting carbohydrates with more nutritional value.
However, that doesn’t apply to anybody when you are trying to regular your blood sugar. Milk already has sugar in it, and adding more is a recipe for a blood sugar spike. Unless your blood sugar is dangerously low after your workout, avoid simple sugars such as:
- Candy
- Energy drinks
- Baked goods (muffins, donuts, cake, etc.)
- Soda
- Juice
- Sugary coffee
- Smoothies (most)
You should also avoid starchy foods, including white potatoes (such as fries, chips, etc.), white bread, and white rice. Maintaining your blood sugar levels is most important.
In general, you should also avoid deep-fried foods or foods that are extremely calorie-dense, like bacon or sausage. Eating smaller meals throughout the day with the right nutritional value is always recommended.
Nutrition for Post-Workout Recovery
When trying to maintain your blood sugar levels, there are certain foods you should try to eat after your workouts to refuel your body and start the recovery process. For example, you should eat some sugars to restore your body’s glycogen stores, which are often depleted after a workout, but they need to come from the right sources.
Always drink water before and after your workout, as post-workout hydration is critical for maintaining blood sugar levels and aiding in recovery. Aim for at least 16 oz before your workout and another 16 oz after.
Throughout the day, especially when exercising, women should aim to drink 11.5 cups of water, and men should aim to drink 15.5 cups.
Eggs and Whole Grain Toast
Whole-grain bread offers a rich nutritional portfolio loaded with fiber, complex carbohydrates, and some protein. Choose a thinly sliced bread if the carbs are too high, ensure that there is no added sugar, and find a bread you enjoy!
If you need some extra healthy fat or calories, add an avocado to your toast or nut butter for an extra protein kick. Are you looking to lower your fat intake? Try using only egg whites.
Don’t eat eggs? Scramble up some tofu for a similar texture and make it the way you like it!
For extra nutrition, scramble your eggs with onions, spinach, and tomatoes. These vegetables are delicious, low in carbs, and high in fiber and micronutrients to aid in recovery.
Meal idea: Egg sandwich or sunnyside up eggs on top of toast. If you need extra sugars, add a piece of fruit to the meal.
Oatmeal
Also, for people who prefer to work out in the mornings, half a cup of oats has 23 grams of net carbs, 4 grams of fiber, and 6 grams of protein. Have a glass of milk on the side (or in the oatmeal) for extra protein.
Meal idea: To avoid adding too much sugar, use berries instead of sugary fruits or nut butter for some extra protein.
Greek Yogurt and Fruit
Remember, berries are some of the best fruits you can eat to prevent unnecessary spikes, and they are also loaded with nutrition. Also, there are plenty of options for low-sugar or sugar-free Greek yogurt available today, so mix it in with some berries for a quality post-workout snack.
Meal idea: Need extra carbs? Put some low-sugar granola or overnight oats into your yogurt, along with some berries.
Protein Shake
Drink a protein shake along with some oatmeal, berries, or whole grains for a quality protein boost after your workout. A quality protein shake will help refuel your body, help with post-workout recovery, and post-workout hydration, and won’t cause sugar spikes.
Peanut Butter Sandwich
This should only be used with thinly sliced bread or low-carb bread, but always whole grain! Avoid using jelly or “fluff,” and have a glass of skim or 1% milk on the side. The amino acid profiles in bread and peanut butter create a “complete protein,” which means that it’s just as beneficial for post-workout recovery as eggs, meat, or dairy.
Be Consistent About Post-Workout Recovery
Diet and exercise are your best defense against insulin and blood sugar spikes, so take it seriously.
Now that you know some great post-workout recovery meals and nutritional advice, put it to use and keep yourself healthy! Stay up to date with our latest health & fitness news, and feel free to contact us with any questions.
