Insulin, The Master Storage Hormone: Using It To Fuel Your Next Workout
Below is a Q&A regarding insulin and it’s actions
Does insulin inhibit fat burning?
Yes, insulin can inhibit fat burning. Insulin is a hormone that helps regulate blood sugar by promoting the storage of glucose in cells. When insulin levels are elevated, such as after consuming carbohydrates, it signals the body to store energy rather than burn it. This includes storing fat in fat cells and inhibiting the breakdown of stored fat (lipolysis).
In a low-insulin environment, such as during fasting or after a low-carb meal, the body is more likely to break down fat for energy. This is why low-carb diets or fasting periods, which reduce insulin levels, are often associated with increased fat burning.
2 hours post exercise, are insulin levels lower?
Yes, insulin levels are typically lower in the period immediately following exercise, including up to 2 hours post-exercise. After exercise, the body is in a state where it is more focused on replenishing glycogen stores and repairing muscle tissue. During this period, insulin sensitivity increases, meaning that the body can more efficiently use available nutrients (like glucose and amino acids) without needing high insulin levels.
However, the degree to which insulin is low can depend on several factors, including the type and intensity of exercise, the individual's diet, and their fitness level. For instance, intense resistance training or endurance exercise can lead to a more pronounced drop in insulin levels post-exercise.
In general, insulin levels start to rise again as the body moves into the recovery phase, especially if carbohydrates are consumed after exercise.
Does insulin store glucose in the muscle or just fat cells?
Yes, insulin helps store glucose in muscle cells. After you consume carbohydrates, your blood glucose levels rise, which triggers the pancreas to release insulin. Insulin then facilitates the uptake of glucose into various cells, including muscle cells.
In muscle cells, glucose is either used immediately for energy or stored as glycogen for later use. Glycogen is the form in which glucose is stored in muscles and the liver, and it can be quickly mobilized when the body needs energy during physical activity.
Insulin plays a key role in promoting glycogen synthesis by stimulating enzymes that facilitate the storage process. Additionally, insulin also inhibits the breakdown of glycogen (glycogenolysis), ensuring that glucose is stored rather than used immediately when insulin levels are high.
This is one of the reasons why insulin is often referred to as an anabolic hormone, as it helps with muscle recovery, growth, and storage of energy in the form of glycogen.
What's the best way to use insulin spikes to help you recover while training for an endurance event?
Using insulin spikes strategically for recovery while training for an endurance event can help maximize glycogen replenishment and muscle recovery, especially after long or intense training sessions. The key is to time nutrient intake in a way that encourages the beneficial effects of insulin without excessive fat storage. Here’s how you can best utilize insulin for recovery:
1. Post-Exercise Carbohydrate Consumption
After a workout, your muscles are primed to replenish glycogen stores, and insulin sensitivity is heightened. Consuming carbohydrates soon after exercise promotes this process. Since insulin is released in response to carbohydrate intake, it helps shuttle glucose into muscle cells to restore glycogen levels, which is crucial for endurance athletes to maintain performance in subsequent sessions.
Carbohydrate Timing: Aim to consume carbohydrates within 30-60 minutes post-exercise, when insulin sensitivity is at its peak. This will help replenish glycogen more efficiently and support recovery.
Amount: The amount of carbohydrates should depend on the intensity and duration of your training. For example, after long endurance sessions, aim for 1-1.2 grams of carbohydrates per kilogram of body weight (e.g., 100g for a 180-pound athlete) to maximize glycogen restoration.
2. Protein for Muscle Repair
Including protein with your post-exercise carbohydrates is important for muscle recovery. Protein stimulates muscle protein synthesis and helps repair any muscle damage caused by training.
Protein Timing: Consume around 20-30 grams of high-quality protein (preferably with a mix of fast- and slow-digesting proteins) within the post-exercise window.
Ratio: A typical recommendation is to aim for a 3:1 or 4:1 ratio of carbs to protein. This means if you're consuming 100 grams of carbohydrates post-workout, you might aim for 25-30 grams of protein.
3. Combining Carbs and Protein for Optimal Insulin Response
The combination of carbs and protein triggers a more robust insulin response compared to carbs alone, which is beneficial for glycogen storage and muscle recovery.
Insulin's Role: The insulin spike from consuming carbohydrates helps facilitate glucose and amino acid uptake into muscle cells, while the protein ensures that muscle repair and growth are optimized. The faster you get insulin to help with muscle recovery, the quicker you can repair and re-energize for your next training session.
Simple vs. Complex Carbs: You may opt for simple carbohydrates (like a sports drink, fruit, or glucose-based supplements) immediately post-workout for rapid insulin response. Then, a meal with more complex carbs (like rice, potatoes, or quinoa) can be consumed in the following hours to provide sustained glycogen replenishment.
4. Low-Insulin Periods for Fat Utilization
During endurance training, your body is more likely to burn fat for fuel. To optimize fat burning while still benefiting from insulin spikes after workouts:
Fasted Training (Optional): Some athletes incorporate fasted training, where you train in a low-insulin state to encourage fat burning. This can be particularly effective for longer-duration, lower-intensity sessions.
Allow Time Between Meals: After consuming post-exercise carbs, you might want to wait a few hours before consuming another large meal, allowing your body to transition back into a fat-burning state.
5. Recovery Nutrition Example
Immediately Post-Exercise: A smoothie with 1 banana, 30g of protein powder, and some berries (about 60-80g carbs and 20-25g protein). This provides quick carbs for glycogen replenishment and protein for muscle recovery.
1-2 Hours Post-Exercise: A meal with lean protein (chicken, fish, tofu) and a complex carb like sweet potatoes, quinoa, or rice to continue replenishing glycogen and supporting recovery.
Key Considerations:
Avoid Excessive Carbs When Not Needed: If you’ve had a less intense session, you may not need as much carbohydrate, so adjust based on workout intensity.
Stay Hydrated: Insulin sensitivity and nutrient uptake also benefit from proper hydration, so make sure to drink water throughout your workout and recovery.