In this guide, you’ll learn what insulin is and how to effectively manage levels to help muscle growth and repair.
Insulin is a very important hormone, secreted by the pancreas, it is used in particular to control the level of glucose in the blood, in short, it is used to control glycemia.
In bodybuilding, its effects can be very interesting, especially from a muscular development point of view.
The role of insulin in catabolism and muscle anabolism
Focus on muscle catabolism
Catabolism and muscle anabolism are not to be confused, in fact, if one destroys muscle tissue, the other will help you build it.
In the case of catabolism, this is the alteration of muscle tissue, so you will have to do everything you can to avoid this state, because I do not think you want to have to start all over again.
Focus on muscle anabolism
Muscle anabolism is, unlike catabolism, the state where you are going to build muscle, so this is what you are going to look for at all costs, knowing that your body will always draw carbohydrates first, then lipids and finally proteins.
The role of insulin
Insulin is a hormone that has a specific role, as you can imagine certainly, it will allow, in some way, to regulate glucose levels in the blood , lowering it, we speak of hypoglycemic effect .
Insulin will have to be monitored in your strength training, for two major reasons, namely, because it can allow you to boost your mass gain , but also because it can play a big role in your fat gain.
Insulin and metabolism
When your metabolism does its job, a fairly small amount of insulin is enough to regulate your blood sugar level, however, since we all have a different metabolism, the insulin level used is different depending on each person, which is why, among others, there are people who will not gain a lot by eating a lot, and others who will grow very quickly at the slightest difference, we could put this example in parallel with the ectomorph and endomorph body types.
The insulin trap in fat production
There is an interesting thing to know: many people think that you get fat when you eat, which, a priori, might seem more than logical, however, the opposite happens.
Indeed, you will tend to eat because you are getting fat, it may seem very strange but it is actually very simple, the insulin will be released to lower the blood sugar level, knowing that the more the glycemic index of the food absorbed will be high, the higher the level of insulin released will also be high, your fat cells will therefore tend to store calories instead of spending them and, obviously, when your body will ask you to eat , they will release too slowly, which will make you want to eat again. It’s a bit like the story of the dog biting its tail.
How to manage the level of insulin released
As you can understand, it is according to the glycemic index of the foods you eat, that you will be able to play with your insulin levels, namely, the more you will eat foods with an index the lower your blood sugar, the less likely you are to make fatty tissue, and therefore to make fat.
Catabolism after exercise
When you have finished your weight training, there is generally a hormonal imbalance that will be created, as well as an imbalance in proteins, which unfortunately will promote muscle catabolism, namely the destruction of muscle, especially if it is not There is no contribution to counteract this phenomenon for a long time.
It will therefore be necessary to put all the chances on your side by feeding yourself right after your session, in order to promote, not muscle catabolism, but muscle anabolism.
Proteins and anabolism
We have just seen that catabolism was favored, if the body received no contribution after exercise, on the other hand, if you give it a high protein load , you can then promote muscle anabolism, i.e. muscle building and thus give a boost to your mass gain.
The peak insulin and the method to gain muscle
You will, for this, at the end of your weight training session, saturate the liver as well as the muscles with glycogen, by a consequent supply of sugar, which will automatically increase the secretion of insulin due to the increase in the rate of blood sugar.
Some of you may be wondering what the interest of doing this is. The interest of creating an insulin spike is to promote the storage of fat, although just after training, glucose will be used to synthesize proteins and not to promote fat.
It is, so to speak, the ideal moment, and the only moment with waking up, or a spike of insulin will be welcome, it will thus promote your muscular development.
Why not promote a constant insulin spike?
It would be reasonable to wonder if the fact of having a constant peak of insulin could not help us to boost our mass gain, except you should know one thing, insulin is a storage hormone , which means that ‘it will easily store fat.
The goal of gaining mass is to develop muscles, not to gain pounds and pounds of fat, even if it is obvious that you are going to store a little fat, so you have to know how to generate a peak of insulin just after training, to promote, as we have just seen, mass gain, but to control insulin throughout the day, with foods with a low glycemic index , in order to limit its intake of adipose tissue, because you don’t want to get too fat.
Some basic rules for better insulin management
To keep it simple and concise, if you want to learn how to manage your insulin, you just need to follow a few very simple rules, namely:
- Know the glycemic index of the foods you eat: this is certainly the most important rule if you want to control the insulin level that is released.
- Eat foods with a high glycemic index at two specific times: this is, of course, the moment after training, but also breakfast, when you have just woken up.
- Give yourself a boost with proteins: your best friends proteins must be used at the right time to boost your muscle development.
Insulin and doping
Insulin having effects which can be very beneficial for a muscular development, it was diverted in doping product by certain people, seeking to boost their results, its elimination in the blood being very fast, it makes it possible not to be detected, making it the perfect product for doping.
These people use this doping to look for certain effects of insulin in particular, namely, improving recovery , which will help promote muscle development.
The increase in endurance, which can be multiplied up to twice; the increase in protein synthesis, always with the aim of creating muscle.
As you can see, the injection of insulin can be very interesting to improve its results, only, if this product is considered as a doping product, it is that it strengthens the natural capacities of the body, resulting In fact, risks can have far more serious consequences than potential gains.
The risks linked to insulin doping
Insulin, being a storage hormone, will initially create fat, this can be embarrassing, especially at high doses when injected, but it is not yet very dangerous, however, there or the injection of insulin will wreak havoc, is when the reduction in the level of carbohydrate in the blood will be too great, because it can lead to death, preceded by a coma.
Other effects such as hypoglycemia or edema can also result from the injection of insulin. As you can see now, insulin doping is by no means harmless, and is an unnecessary risk-taking.
As you may have noticed by reading this article, insulin does play a decisive role in the physique you are going to carve, it will determine whether it will be oily or dry, so do not hesitate to practice the elements seen above, and to consume foods with a low glycemic index , unless it is after training or upon awakening.