How insulin affects the muscle set

There are many theories about proper nutrition. Some say that carbohydrates and fats - the evil, the other shared by proteins and carbohydrates in the different meals, and others eliminate carbohydrates after six in the evening. What actually happens after food acceptance and using this information, regardless of whether you want to gain muscle mass and get rid of excess fat?

The role of insulin

Insulin - a hormone that, along with the growth hormone is responsible for the anabolism (build-up of tissue, including muscle) and also reduces the production of catabolic hormones that destroy muscle and fat to turn them into energy.

The higher the level of insulin, the greater anabolism and catabolism less. The lower the level of insulin, the more substances used as energy, less anabolism and catabolism longer.

Accordingly, if we want to build muscle mass, You need to constantly maintain a relatively high level of insulin in order to have enough protein to build muscle in the blood. If we want to get rid of fat, you need to maintain a constant relatively low level of insulin.

No matter what we eat - proteins, fats and carbohydrates - in any case increases the level of insulin in the blood, but its increase as a result of consumption of protein and fat in times less than after drinking carbohydrates.

Carbohydrates come in two forms: simple (fast) and complex (slow). The difference between them lies in the speed of digestion and getting into the bloodstream. It is logical that after a simple digest quickly into the blood and thereby abruptly increases the level of insulin.

In the chart below I have approximately showed how the body reacts to the release of insulin into fast and slow carbohydrates.

The combination of nutrients

• Proteins Carbohydrates + = increase in the degree of assimilation of protein for muscle growth.
• Fat + carbs = increased degree of fat deposits.
• Fats proteins + = minimal release of insulin, nutrients will be used primarily as energy.

I want to note the fact that all of the energy that is not used, has been postponed as fat no matter what it was - proteins, fats and carbohydrates. If the protein is not left to build muscle, skin, or other tissues and was not utilized as energy, it will be stored as fat.

That is, to increase the degree of protein assimilation by the body need to combine protein foods with carbohydrates. If you want to avoid the deposition of fat, the combination of fatty foods with carbohydrates is contraindicated!

Output for slimming

It is necessary to reduce and slow carbohydrates completely abandon the fast, that is, from the sweets. Exception - fruit, but in limited quantities and only in the morning. It is desirable to focus on cereals (best buckwheat) and is, in small portions throughout the day. Ideal - every hour pair of spoons buckwheat and low-fat protein source (yogurt, cheese, eggs, chicken).

Do not mix fats with carbohydrates (goodbye, fried potatoes) and consume enough foods that contain protein. Also, you should not eat before exercise at least two hours, so that the level of insulin in the classroom was minimal and did not block the process of fat burning.

Output for gaining weight

You as well as losing weight, it is advisable to eat often, but much larger portions. It should be a source of complex (slow) carbohydrates and high-quality source of protein (yogurt, cottage cheese, eggs, meat). I know from my own experience, that every hour to eat a huge portion of food is very difficult, it makes it difficult to lead a normal life, so the optimal number - 5-7 meals.

From my own I want to add that perfect last meal - cottage cheese with milk and a banana. The curd and milk contains the amino acid tryptophan, which is a kind of soothing to the nervous system and causes an easy drowsiness. After such a meal will be easier to fall asleep. Banana - a source of simple carbohydrates, which raise insulin during sleep and cause the protein from cottage cheese and milk is better absorbed.

tryptophan - (β- (β-indolyl) -α-aminopropionic acid, abbr.: Three, Trp, Trp, W) - aromatic alpha-amino acid. It exists in two optically isomeric forms - L and D and in the form of the racemate (DL). L-tryptophan is a proteinogenic amino acid and a part of the proteins of all known living organisms.

Tryptophan is a component of dietary protein. Most are rich in tryptophan foods such as cheese, fish, meat, beans, cheese, oats, peanuts, sesame seeds, pine nuts, milk, yogurt. Tryptophan is present in most vegetable protein, especially soy beans are rich in them. One of the best sources of tryptophan is peanuts, with as whole nuts, and peanut butter (which is erroneously referred to as peanut butter).

The content of fast and slow carbohydrates in foods

Quick (simple) carbohydrates: sugar, chocolate, honey, fruit, dried fruit, any sweets and pastries, potatoes and other vegetables.

Slow (complex) carbohydrates: any porridge and cereals, except flour, pastry and instant cereals.