Insulin resistance plays a huge role in weight loss and gaining muscle. Insulin is one of the most powerful hormones in the human Body and converts glucose into a primary fuel source. Excessive insulin production makes it difficult for the body to efficiently process carbohydrates and sugars which leads to stored body fat.
The primary function of insulin is to maintain a balanced blood glucose level between 80 and 100mg/dl. We typically get insulin spikes after we eat. However, the pancreas begins to secrete insulin when blood sugar levels go above 100 and results in the glucose being stored as either body fat or shuttled into muscle tissue for future energy consumption.
For people wanting to lose weight, insulin is often regarded negatively. But for folks looking to gain muscle, insulin can be strategically used as an anabolic powerhouse. Insulin is a skinny guys best friend and a fat kids worst nightmare.
Insulin Resistance and Weight Loss
You can do all the cardio in the world but if your not consuming the correct type of carbs for your goals , then your screwed. If your heavy set then your body is like resistance to insulin. So understanding how to eat for insulin sensitivity is going to be key here.
Not all carbs are created equal and the majority of your carbohydrates need to be complex carbohydrates (low glycemic). Complex Carbs will have a far less drastic impact on your blood sugar levels and provide more stable energy from glucose. Simple carbs(high clycemic) should be avoided du to the negative impact on blood glucose levels which will lead to fat storage. I would Suggest sticking with Sweet potatoes, Brown rice, Quinua, and oatmeal. Stay away from sugars as much as possible.
Supplements that can help
Organic Raw apple cider vinegar can be used as a secret weapon here because it can lower the glycemic index of carbohydrates. The acid thats in it apple cider vinegaralso helps with the dygestion of food and has been known to help with issues like acid reflux. ACV also contains high levels of potassium which helps mitigate excesive water retention. I ca tell you that if I drink apple cider vinegar before bed, I’m up 2 or 3 times a night to urinate.
I would also suggest taking chromium or cinnamon supplements to help your body maintain balanced glucose levels. You can also use a glucose disposal agent as I will discus more in this article.
Insulin Sensitivity and Gaining Muscle
The main reason why bodybuilders are so much bigger today is not just because use of steroids. Insulin injections are why these guys are so much more monstrous. The problem here is that injecting insulin is very dangerous and several bodybuilders have died from doing it incorrectly. But, you can strategically use your own bodies insulin and time nutrient intake to take advantage of this powerful hormone.
Nutrient Timing is key
Time high carbohydrate meals both before and after your workout. You will want to have little to no fat in these meals because dietary fats slow the digestion of food and uptake of nutrients. The goal here is to absorb the carbohydrates and protein into the blood as soon as possible in order to get it into the muscle cell.
The pre/post workout carbs need to be high glycemic (simple carbs) so they can get into the blood faster. Examples of high clycemic carbs would be fruit juice, white rice, white potatoes, white bread, or even candy.
Supplements that help with insulin uptake
A glucose disposal agent can be taken before the two high carb meals centered around you workout. There is a product called Glycolog that is the closest thing to using insulin on the market. This is a completely natural nutrient partitioning agent that was designed by an actual chemist(The Guerilla Chemist). It allows you to absorb carbohydrates more efficiently while also causing an extreme pump to shuttle glucose directly into the muscle tissue.
This will increase insulin secretion and stimulates glycogen production. The main benefits of glycogen for a pump are its ability to cause cell swelling. It does this through the cellular uptake of water within muscle cells, especially taken with creatine monohydrate.
The best way to take this product is before and after a workout. Preworkout take with BCAA/EAA, creatine, and minimum of 40g carbs 30-45min before training. Post workout take with BCAA/EAA, 35g of protein, and 50 grams or more of simple carbs. This product will drive nutrients into the muscle tissue and create the perfect environment for growth. CLICK HERE to see more about Glycolog