Insulin and Nutrient Timing
Insulin is one of the most anabolic hormones in the human body. Insulin regulates carbohydrate and fat metabolism in the body. It does this by drawing sugar from the blood to store the carbohydrates and bring your blood sugar levels back to normal levels. Insulin stops the use of fat as an energy source and inhibits protein breakdown. Carbohydrates cause the release of insulin. In order to maximize fat loss, insulin levels must be controlled.
This is where it can get confusing. Most people will say carbohydrates are the devil, but carbohydrates release insulin. If insulin is so anabolic, why wouldn’t you want to be flooding your body with it? If your goal is to build muscle and lose fat, what is the best way to manipulate insulin in your body to achieve this goal?
If you want to lose fat, you are going to have to keep insulin levels low. This means regulating your carbohydrate intake. You can’t remove insulin from your body completely. Keeping your levels too low will result in fat loss, but it could also result in muscle loss, since insulin inhibits the release of cortisol.
Since carbohydrates cause insulin release, it is very important that you maintain a diet that regulates insulin levels. The first time you should introduce carbs into your daily diet is upon waking. After a long night of fasting your body will be primed to absorb the nutrients. Due to your fasted state, insulin sensitivity is higher. The next best time to bring carbs into the diet is post workout. When you work out you burn glycogen, which is the carbohydrate stored in muscle. Again, insulin sensitivity is higher at this time.
During these times of higher insulin sensitivity, you want to make sure you are eating the right carb/sugar that is going to stimulate the appropriate insulin response. At these times simple-carbohydrates are more effective at inducing an insulin response for greater nutrient delivery and muscle repair. There are healthier ways to eat simple sugars rather than a bag of candy. Some better choices for fast digesting carbohydrates are waxy maize and dextrose.
A shake containing protein and simple carbs would work in your favor either during your workout or immediately after. Then to help lower insulin levels back to normal, I suggest eating a whole food meal that contains complex-carbohydrates 30-60 minutes later.
2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class
2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE
2011 NANBF Probody Solutions Natural
1st Place Open Short Class
2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED
2012 NGA Heart of America Natural Classic
3rd Place Professional
Jon-Carlo Astorina is a Team JBT Athlete
See More: http://www.nationalgym.com/
JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.
JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).
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