Insulin, Muscle Building & Fat Storage

Insulin & its role in muscle building and fat storage

Insulin is a key hormone that regulates the uptake of nutrients (carbs, protein & fat) into muscle cells. It activates the uptake of nutrients into muscle cells and turns off the burning of those nutrients (that have previously been stores). Insulin is secreted by the pancreas in response to a meal high in carbohydrates, which in turn increases that uptake of glucose (energy) into muscle cells.

Regulating the effect on insulin on your body’s uptake of nutrients is vital as increasing the uptake of nutrients is anabolic (muscle building) however it must be remembered that insulin turns off fat burning. Therefore we want to control insulin levels to gain the biggest advantage with the smallest amount of detrimental (fat storage) affects.

Firstly we need to make sure that insulin levels are never too high (known as an insulin spike). This happens when very large meals are eaten usually with lots of carbohydrates (for example a chocolate bar with lots of sugar). High levels of carbohydrate will cause a huge spike in insulin levels causing fat storage. Slow release carbs are better as they contain more fibre – slowing digestion and the release of insulin.

• · Eat 5-6 smaller meals throughout the day. This controls insulin levels rather than creating a large spike meaning less fat storage.
•  Be sure to eat good fats (EFAs) with every meal – except for your post workout meal (see below). Fat slows digestion further regulating insulin response.
• · Try to keep the majority of carbohydrates (about 60%) at breakfast, pre and post workout. At these periods a slightly larger insulin response is ok.

Post workout nutrition is also key to muscle building. Insulin response here is vital to start the uptake of nutrients after a workout where muscle fibres are broken down. A large insulin response post workout can be totally anabolic without the worry of fat gain. Eating monosaccharides (short chain or sugary carbs) will create this response, for example honey. A post workout shake consisting of dextrose/maltodextrin and protein is also perfect for creating this response. An example could be (2 scoops Cell-Tech Hardcore, 1 scoop Optimum Nutrition 100% Whey or simply 2 sccops of an all in one such as Muscle Milk or Cyclone) these supplements also have the added benefit of creatine. Do not consume fat post workout as this will slow digestion.

Conclusion

Your diet is absolutely vital when it comes to actually building that lean muscle you want. Remember going to the gym actually breaks down muscle tissue and it’s the effort you put in the other 23 hours of the day that will build your lean muscular physique. Workout your BMR and nutrient ratios using our calculators (BMR, Nutrition Tips) and eat for your goals. Every meal you eat will have an effect on your performance and body composition so don’t let you hard work in the gym go to waste!