Those of you fellow bodybuilders, who have done some research on the scientific side of muscle development, are probably aware of insulin and its significance. To understand the importance of this hormone I can only mention that insulin regulates body functions such as gaining or losing weight, how carbohydrates are metabolized to glucose and in what form they are being stored inside the muscle tissue.
The problem with insulin is that its levels in the blood aren't stable and they get affected from our daily nutrition. The term "insulin sensitivity" refers to the ability a person's organism has to obtain the right levels of the hormone in the blood in order to metabolize the carbohydrates into glucose, which is practically pure energy for the muscle. Rich insulin amounts inside our blood stream means that whenever we consume food that contains carbohydrates (pasta, bread, potatoes, oats, etc.) they are converted into glucose ready to give you energy for your next workout. On the other hand, low levels of insulin will lead to fat storage as glucose will fail to be converted to energy. This will ultimately result to lack of energy and even worse to some form of diabetes.
After describing this process, you can clearly understand how important insulin is for obtaining and gaining lean muscle and also for keeping your "batteries" filled with energy. So, you are probably wondering what to do to keep your insulin levels high and most important how to increase insulin sensitivity in order to gain the maximum out of this hormone. Here, I give you four tips to accomplish that:
1) Consume Quality Carbohydrates
Not all carbohydrates will promote insulin balance. Prefer the ones that are not refined. For example, boiled potatoes than fried, avoid sweeteners and sugars.
2) Healthy Fats
Olive oil, nuts, almonds and the of course fish oil are the kind of fats that will help you increase your insulin sensitivity and build lean muscle.
3) The Leaner you Get the Better
If you have a high body-fat percentage, you will encounter some difficulties becoming insulin sensitive at least at the beginning. However, as you go on losing fat, your metabolism will improve day by day and your insulin levels will optimize.
4) Avoid Carbohydrates when Close to Bedtime
Our body activities start to reduce as the day passes. Less activity means less energy spend. So, the unspent glucose will eventually turn into fat.
In addition to the above, be aware that balanced insulin levels trigger the release of natural human growth hormone, which is responsible for muscle development.
Keep those muscles pumping!
Chris G Pap
Since 1993 involved in bodybuilding and fitness area. Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition
http://www.strengthtrainingmuscle.com/
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