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In This Issue

1. Glycemic Index Link/Info
2. Free Magazine Subscription - Planet Muscle

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Hello to everyone. This month's newsletter is just a quick bit of information for you all. Please check out both the featured links in this month's newsletter. I am looking forward to being able to give you another great article by Frank Pinto soon. You may remember that he wrote an article in newsletter #7 titled "Hardcore Training". That article created great feedback, so he has decided to write again.

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1. Glycemic Index Link/Info

I have added a link to Massivemuscle.net to a web page which contains a great list of foods and their glycemic index.

http://www.mendosa.com/gilists.htm

Let me give you a quick explanation of why the glycemic index matters to you, a bodybuilder. The glycemic index gives a numerical value measuring how fast a carbohydrate triggers a rise in blood sugar. Basically, bodybuilders want to stick with eating foods with a low glycemic index number. But why? Here is a VERY basic level explanation.

When you eat a carbohydrate food with a high glycemic index, your body reacts by digesting that food quickly (sharply raising your blood sugar levels). Unfortunately, your body can only use so much of that food at one time. So, let's say you eat a food containing 40 grams of carbohydrates that has a high glycemic index. Your body will digest that food quickly, let's say one hour. However, your body can only utilize 10 grams of carbohydrates in that hour. The remaining 30 grams of carbohydrates are digested, in your system but not used. What happens to the unused carbohydrates? They are stored as fat.

There is one time when you may want a high glycemic carbohydrate. That is directly after your weight training, when you have your protein drink. The rise in blood sugar levels helps shuttle the protein and nutrients ingested to your body's cells. As you all know by now, you want to get that protein into your cells quickly to begin the recovery process.

This is why you want to eat foods with a low glycemic index value. Let's use the same example of a food with 40 grams of carbohydrates. This time, your body is slower to digest the food. For example, it digests at a speed of 10 grams per hour. Again, your body can use 10 grams of carbohydrates per hour for energy. The result is that you are digesting only the amount of food your body needs each hour. The result, no left over carbohydrates (energy) to be stored as fat.

The above examples are just for illustration. These figures are not actual, but just used to show a concept. Please check out the link above to read detailed descriptions.

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2. Free Magazine Subscription - Planet Muscle

http://www.planetmuscle.com/

I found Planet Muscle one day while browsing the local GNC store. After paying for the issue, I found inside that you could subscribe for free. Is that Murphy's Law or what? Go to the link above and click on the "Subscribe For Free" button located in the upper right corner of the screen. Remember, free is good.

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Jon Miller

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DISCLAIMER:
The suggestions and opinions in this newsletter are based on my personal experiences. Obviously, not all diets, supplements or training routines work the same for everyone. The objective of this newsletter is to provide you with the knowledge that will help you find what works best for you. You should always check with your personal physician before starting any exercise programs. All of the companies, products and websites I suggested are also from my own findings only.