“First, I’ll have porridge with a teaspoon of stevia, a calorie-free sweetener great for diabetics. After my cardio, I’ll have between 200-300g of egg whites and a whey isolate shake.”
A recent study in the journal Phytomedicine found stevia may help decrease levels of glucagon, the hormone responsible for boosting blood sugar levels. A useful tool for someone looking to dominate their diabetes.
Broddell is meticulous with his diet, as egg whites are low-calorie, fat free and contain the bulk of the egg’s protein. However, if you’re following on from home, we'd urge you to get cracking on the yolk, which is rich in vitamins and micronutrients. Broddell cuts his out in order to stick to his macros, and instead gets his vitamins from green tea extract pills.
“I manipulate my diet around my workouts. I usually work out in the early evening, so I’ll fit my carbs in then. I’ll have 180-200g of chicken breast and 100g of green veg – broccoli, green beans and asparagus – for lunch.
I’ll then have 150g of salmon, 100g of sweet potato and another 100g of veg as a pre-workout meal.”
Chicken breast and salmon are the clean-eater’s best friend when it comes to bulking up, offering plenty of lean protein and comparatively little fat. Salmon's also teeming with omega-3, both a guaranteed mood booster and an inflammation fighter, helping Broddell grit his teeth through the daily DOMS.
The sweet potato is chock-full of low-GI carbs, providing a steady stream of energy throughout the day rather than in one big hit, avoiding harmful insulin spikes and keeping his blood sugar stable.
“Post workout, I’ll have a bigger meal: 250g of white rice, 200g of chicken breast and another 100g of green veg. Finally, I’ll snack on 0% fat Greek-style yoghurt and around 20g of dark chocolate before bed.”
You’ve burned all those calories, and now it’s time to get your most important nutrition in. Broddell doubles down on carbs to replenish those energy stores, sticking with the chicken breast for his protein. Broddell also tanks a post-workout whey isolate shake for an extra protein punch.
Broddell eats a lot. But in order to maintain a physique such as his, he has to. Like it or not, to bulk up and stay lean, you have to be eating large amounts of the key macronutrients. It's not rocket science. Brodell proves, as a Type-1 diabetic, that there are no barries when it comes to diet and getting big.
This story originally appeared on MensHealth.co.uk