of good protein as the main focus of the meal
composed of amino acids, which form the backbone of the growth hormone
molecule. Build your balanced meal around protein to ensure high
levels of amino acids. Some good sources of protein include meat,
poultry, fish, eggs, and legumes. It is important to make sure that
the protein you eat is free of hormones, additives, preservatives,
and other chemicals. You should choose meat, poultry, and eggs that
come from free-range animals that are grass-fed.
In general you
should eat a minimum of 1 to 1.25 grams of protein for every kilogram
of body weight. To work this out in pounds and ounces divide your
weight in pounds by 2.2. This will give you your weight in kilograms.
Multiply this by 1.0 and 1.25 to give you your range of daily protein
in grams. Now, divide these numbers by 7 to give you your daily
amount of protein in ounces. For example, a 150 pound person weighs
68 kilograms (150/2.2). They should aim to consume between 68 and
85 grams of protein, which works out to be between 9.7 and 12 ounces
Make sure you
divide your protein intake across the day and choose from a variety
of different sources. It is important to remember not to consume
protein by itself as this can raise cortisol levels, which will
inhibit growth hormone output. If you notice that you have digestive
complaints such as bad breath, constipation, gas and bloating, and
indigestion you may be suffering from low stomach acid, which makes
it difficult to digest your protein. Please
see the article on suggestions to aid digestion.
of sources of healthy fat
Fat is an essential
part of human nutrition and metabolism. Do not be afraid of adding
foods that contain healthy fats into your diet. Fats are the only
sources of the essential fatty acids that are vital for good health.
Healthy fats are also essential for the absorption of fat soluble
vitamins, for energy, for the immune system, and hormone synthesis,
and the membranes of every cell in the body are made up of fat.
are ones that have not been damaged. Fats are damaged during the
processing and cooking of the fat. These damaged fats are called
trans fatty acids and are often called hydrogenated or partially
hydrogenated fats or oil. These types of fat are foreign to the
body and are metabolically damaging to your system. Margarine and
almost all commercially processed baked food are the major sources
of trans fatty acids in the diet. It is my advice to cut all sources
of trans fatty acids out of the diet. Begin eating and using butter,
olive oil, and coconut oil in your cooking, and start adding essential
fatty acids in the form of high quality flaxseed oil or fish oil
supplements, such as cod liver oil, into your diet.
are ones that can be grown, picked or harvested. Avoid all sources
of what are called refined carbohydrates, which consist of all white
flours, refined sugar, cookies, crackers, pies, etc.
are used as an energy source in the body and you should focus on
eating carbohydrates to match your energy and metabolism. The quicker
the carbohydrate releases sugar into the bloodstream the more damaging
it is to your metabolism and the more inhibition there is of HGH
release. Focus on foods that have a low glycemic index, i.e. foods
that release their sugars slowly into the bloodstream.
on Nonstarchy vegetables
vegetables are those vegetables that are high in fiber and dense
in nutrients. They do not raise blood sugar levels quickly because
of the high amounts of fiber. Fiber also helps digestion, provides
bulk to the stool, and feeds the healthy bacteria in your colon.
Nonstarchy vegetables would include all types of lettuce, leafy
greens, broccoli, cabbage, cauliflower, eggplant, peppers, onions,
garlic, and summer squash. Winter squash, potatoes, tomatoes, and
carrots, although rich in nutrients, have a tendency to raise blood
sugar levels quickly, which will have a detrimental effect on HGH