The 1/4 Plate Rule
1/4 starchy carbs,
1/4 protein,
1/2 plate nonstarchy carbs
Fats should be good fats and you should focus on omega 3's and 6's. (EFA)
Animal fats in meats should be strictly limited or eliminated. Butter is acceptable within limits.
Salmon and tuna fillets are excellent sources of Omega 3 fatty acids.
Portion control is critical for anyone with diabetes.
The plate rule helps you to eyeball your portions.
Once you get accustomed to the amounts, you can eyeball it without measuring.
What follows are some fundamental nutritional quidelines to remember about the foods you eat in regards to the 1/4 plate rule: (See the exchange lists for exact quantities.)
- Eliminate white foods from your diet.
They allow processed foods in your diet. As a body builder you do not want to eat processed foods. - Pasta should be whole grain and limited to only 1/4 plate.
- White potatoes, if you must, but only 1/2 a spud. Sweet potatoes are better nutritionally.
- Rice should be brown rice and only 1/4 plate.
- Beans and sweet potatoes should be no more than 1/4 plate as they are considered starchy vegetables, but they are good sources of vitamins, fiber, and protein.
- Corn, carrots, dairy products, and fruit should be considered as starchy carbohydrates.
Diet Exchange Lists for the Bodybuilder with Diabetes is a more in depth look at the diet a diabetic must consider. The Exchange Lists are located in the related links at the bottom of the page. Please study these pages, If you have any questions, please ask.
Their suggested ratios
Carbohydrates 45% to 65% of daily calories
Protein 15% to 20% of daily calories
Fats 20% to 35% of daily calories
The fat percentages should be your Essential Fatty Acids (EFA).
I'm not sure if I agree 100% with their ratios
I prefer the 40/40/20 or perhaps for you at the moment 45/35/20
You can use a point system.
Each meal is equivalent to 10 points
4 points starchy carbs, (1/4 plate)
4 points protein, (1/4 plate)
2 points fats
0 points for non-starchy carbs (1/2 plate)
We can practice making some sample weekly menus together based on those ratios. I want you to be able to self regulate yourself when we are finished.
It's the teacher in me.
OK. Let's look at your diet. My recommendations are based on the 1/4 plate rule at the moment and the points since you did not tell me the portion quantity served. Quote:
7.30AM
1 bowl of oats mixed with water
1 pint water mixed with protein powder (Which powder do you use?)
1 apple
4 points carbs
4 points protein
4 points carb
My recommedation:
Add cinnamon to your oats and do not eat the apple.
You have two starchy carbs that take up 1/2 of your plate - the fruit and oatmeal. Eating the whole apple is equivalent to 1/4 plate and I bet your bowl of oats is more than 1/2 cup so you may actually have 8 points carbs. 
10AM
2 handfulls mixed nuts
4 points carbs
2 points protein
6 points fat
My Recommedation:
A good calorie and fat dense source of protein and starchy carb for sustaining morning energy levels.
I might add some nonstarchy carbs along with it for variety.
You could eat eggs and an apple here if you like.
12.30pm
Whole meal pasta or sweet potato
with 2 chicken fillets or 2 tins tuna
and side salad
1 pear
1 pint water
4 points carb
8 points protein
2 points fat
4 points carb
My Recommendation:
Add more of the nonstarchy vegetables here,
1/2 your sweet potato or make sure your pasta is 1/4 plate,
Reduce your chicken by half, but not your tuna if it is the smaller 5 oz tin.
If you eat the pasta do not eat the pear
If you eat the sweet potato, eat 1/2 the pear.
3pm
1 chicken fillet or 1 tin tuna
1 banana
4 points protein
8 points carbs
My Recommendation:
The banana is considered a simple starchy carb exchange; therefore, I would not eat it before your work-out.
You should eat a more complex starchy carb before training such as mixed nuts or nonstarchy carbs in your exhchange list.
See the exchange list for the portion.
5pm
Train 45 mins
6pm
1 pint water mixed with protein powder
4 points protein
My Recommendation
Here you need some starchy carbs.
I would put your banana here, not at the 3 pm.
6.30pm
omlette made with 2 full eggs and 4 egg whites
2 chicken fillets or 2 tins tuna
and salad
1 pint water
4 points protein
4 points protein
4 points fat
My Recommendation:
Add more nonstarchy veggies to your diet overall.
Eat the eggs or 1/2 your chicken or 2 tins tuna but not all three.
What do you put in your omlette?
9pm
3 Weetabix with
half pint semi skimmed milk
12 points carbs
3 points protein
My Recommendation:
Get rid of this loaded carbohydrate meal. It would be better to be a protein meal.
Your Weetabix with the added milk sugar is almost half your daily requirement of carbohydrates and is a massive dose of carbs before you sleep.
Your omlette would be good here depending on what you put in it. |
Based on what you've read in this post and the point totals of your diet, what do you see is lacking and what do you see is excessive? What will
YOU do to balance your diet to maintain your blood sugar level?
Some other suggestions from
Managing Diabetes in Bodybuilding are listed below:
Quote:
4. Certain Bodybuilding Supplements Help Increase Insulin Efficiency and Glucose Disposal: Successful bodybuilding requires optimal insulin sensitivity and utilization of nutrients. Because of this, bodybuilders use supplements that optimize the insulin metabolism. A good list of supplements that accomplish that are listed below:
* Alpha Lipoic Acid: Awesome at increasing insulin sensitivity. I always take 400 mg with post workout carbohydrate/protein shake.
* Chromium Picolinate: Very good for increasing insulin sensitivity as well, for keeping blood sugar stable and also helps the pancreas work better. I always take 200 mg with post workout carbohydrate/protein shake or at breakfast on off days.
* Gymnema Sylvestre Leaf Extract: Good for balancing blood sugar. I recommend 400mg three times a day.
* Vanadyl Sulfate: Call me old school but this supplement was highly popular in the early 90s in bodybuilding circles for its properties as an insulin mimiker and its ability for better glucose utilization. It faded off sometime in the mid 90s but this supplement has proven its efficacy time after time. I continue to use it to this day taking 7.5mg with each meal that contains carbohydrates.
* Vitamin C and Vitamin E : Oddly enough, Vitamin C in conjunction with Vitamin E helps to lower blood glucose levels. In addition, Vitamin C also helps to protect the kidneys as well. I typically take 1000mg three times a day for the effects mentioned above and also due to its ability to reduce cortisol. Take 200IU of Vitamin E with your Vitamin C.
5. The Rest Required For Optimal Bodybuilding Results Preserves Efficient Insulin Uptake: Research indicates that lack of sleep kills insulin sensitivity so much so that "in healthy young men with no risk factor, in one week, we had them in a pre-diabetic state," says researcher Dr. Eve Van Cauter when referring to a study she conducted on the effects of sleep depravation. What happens is that without sleep, the central nervous system becomes more active, something that inhibits the pancreas from producing adequate insulin.
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In addition to what was stated, I would also add
12,000IU of fish oil either in cod liver oil or omega 3 fish oil capsules. See other links here on this site about fish oil and omega 3.
Hackskii is boss on that topic.
I would also add a
multivitamin to make sure you are getting the
10 top vitamins that body builders need.
CK, I believe is
Creatine Kinase
Check out the link and scroll down the page to the Wikipedia information and related links for more information on it.
I hope this helps you.
Peg