Hey Sam,
I have a question that I have yet to find a clear cut answer to. I have pretty much figured out the how's and whys for macros, but what on earth are we supposed to do about when and how to spike insulin.
I take a creatine supplement (hcl right now mono usually) after my workouts and typical maintenance amount on other days. Right after my workout I down a scoop of dry oats and two scoops protein, followed by a few prunes and then creatine and then post workout meal when get home. I think this is correct. (This is the only time I drink calories)
But then what about before bed? Usually I have a cups worth turkey/chicken etc and I try to get something slow digesting like cottage cheese. Generally speaking though I have had a very difficult time getting a coherent guide on how to manage insulin for maximum muscle gain. If u have any insight I would greatly appreciate ur thoughts on this as would many others.
Best,
Rambo
Dear Rambo,
I appreciate the question. I would like to start answering questions in this forum. So, all of the readers are encouraged to send a question to me at:
truehealthservices@gmail.com.
Prior to giving your question a specific answer with a I must give you the relevant background information. I am highly confident that you can maximize your muscle gain while also improving your vitality; which is my term for lasting health, wellness and fitness. First, one's ability to manage their insulin levels, directly or indirectly, is paramount to their vitality. Second, it is very helpful to have specific physical goals in the pursuit of vitality; 'maximum muscle gain' is a worthwhile endeavor. Third, it is essential that you responsibly manage your insulin levels in the process of building serious muscle; unlike the standard approach.
The standard approach includes the regular consumption of refined, hyper-palatable foods in combination with little cardio and possibly even large amounts of milk (the 'gallon a day' is quite popular). This can "work" for you; but irresponsibly managing your insulin will compromise your vitality and probably leave you struggling to keep those muscles pumped up when you're sick, tired, chubby (unless you have outstanding genetics, in which case you may never change) and likely worse off than before this idea was planted in your mind.
The standard approach works because it combines high calories (much of it from protein) with the regular use of intelligently structured (hopefully designed by an experienced professional, via book or trainer) heavy weight training, which tends to be the limiting factor in those who make little progress . But I assume that you already know the value of progressively lifting relatively heavier weights primarily with compound exercises in the pursuit of 'maximum muscle gain'.
The standard approach is damaging due to the constant 'Insulin spikes' which tend to follow resistance training, and first thing in the morning (or all of the time for some of these knuckleheads). However, there is absolutely no evidence that eating or drinking a meal that 'spikes' insulin will drive more nutrients (like growth-promoting amino acids) into muscle cells than a meal of low to moderate insulin levels after workouts; before workouts or at any time of the day as well.
Even if there were compelling evidence that 'spiking' insulin levels guaranteed larger muscles I would continue not recommending the use of refined, hyper-palatable foods (and very significant daily amounts of milk) in the quest for 'maximum muscle gain'. Heavily processed, easily consumed foods are not the only food types that raise insulin levels; we know that many lean protein sources can raise insulin levels to a high degree, and we also know that combing meals in certain manners can raise insulin to rather significant levels as well.
Insulin is considered by many experts to be the 'master hormone' due to its role in shuttling energy and nutrients from the bloodstream to the cells (muscle AND fat cells as well) for the generation and storage of energy. It appears that when the human cell is consistently supplied with more energy than needed or able to use (mitochondria efficiency), much of the energy being glucose (a usable form of energy in the body), it will become pathologically resistant to insulin. This process is noticed when it happens in many cells at the same time which creates a systemic 'insulin resistance' that forces the body to progressively generate more insulin to get the same job done; the condition of hyperinsulimemia ensues.
Fat will accumulate while the insulin overwhelms the body's ability to efficiently clear it and begins damaging tissue and cells. With pathological insulin resistance, even at low levels, the body becomes more inflammed, oxidative stress reaches high enough levels to wear down entire tissues, possibly express genes related to chronic illnesses and debilitating disease while leading to aging the body significantly (by way of AGEs).
Many scientists feel the inflammation developed before the 'insulin resistance'; new research presents the case that oxidative stress may be the iternal cause of mitochondrial efficiency that possibly leads to build-up of excessive energy at the cell (which leads to 'insulin resistance'). It doesn't matter which of these conditions came first if you eat in a manner that limits all of them. You can eat in a manner that responsibly managed your insulin, limits your inflammation and keeps your oxidative stress at relatively low levels.
In my book, "Self-Empowerment: How to Create Your Highest Level of Vitality", I teach the reader how to evaluate foods, meals and eating patterns by explaining how foods tend to affect the human body. After reading my text the reader will be knowledgeable about how to practically eat in a manner that improves his or her internal markers of vitality (sensitivity to insulin, systemic inflammation oxidative stress) and gives someone power over their health and wellness, or in your case give you the knowledge to build big muscles while improving your vitality. The book is not ready yet, but I'll give you a headstart if you keep reading.
Getting back to insulin; with the available science we know that body is most sensitive to insulin upon waking up after a night of sleep (assuming no previous metabolic damage) and after a bout of resistance training. This is where the standard approach makes the incorrect jump in assuming that by 'spiking' insulin at these times will lead to increased uptake of nutrients in the muscle cell, hence growth.
However, it appears that the body is especially sensitive to insulin in the morning; probably because the cells are ready for external energy sourced after having used up the majority of available fuel sources in the previous 6-8 hours of 'fasting'. Following heavy resistance exercise the body is at its highest sensitivity to insulin; probably because cellular mechanisms called 'glucose transporters' translocate to the surface of the cell which allows the muscle cells to absorb significantly more sugar and additional nutrients from the bloodstream.
Therefore, after resistance training you would not need to 'spike' your insulin whatsoever as the muscles are more likely to absorb sugar based on a non insulin mediated mechanism. This should lead you to choose a meal higher in carbohydrates and protein, but not necessarily associated with 'spiking' insulin. It appears that this "window" of increased sugar/nutrient uptake after weight training may be extended by eating insulinogenic sources of amino acid as soon as possible after completion (many bodybuilder use intra-workout shakes to get a jump-start); whey protein and branch chain amino acids (BCAA's) are quick and easy.
Insulin generated from protein does not significantly activate fat-storing enzymes; insulin from carbohydrates does. Consistently raising insulin levels to moderate levels from carbohydrates also creates and leads to perpetuating the harmful glucose-insulin cycle that drives appetite/overindulgence (Leptin resistance!), formation of visceral fat, blood sugar imbalances (hypo- and hyper- glycemia) and ultimately 'insulin resistance'.
When you regularly ingest foods that increase your blood sugar you are relentlessly supplying your tissues with glucose. The greater availability of glucose to the body’s tissues permits the glucose molecule to react with any protein, creating a combined glucose-protein molecule. Advanced glycation end products (AGEs) form; which is the name given to the stuff that stiffens arteries (atherosclerosis), clouds the lenses of the eyes (cataracts), and mucks up the neuronal connections of the brain (dementia), all found in abundance in older people.
Once AGEs form, they are irreversible and cannot be undone. AGEs tend to accumulate right where they developed, and lead to clumps of useless debris resistant to any of the body’s digestive or cleansing processes.Therefore, AGEs result from a domino effect set in motion anytime blood glucose increases. AGEs are useless debris that result in tissue decay as they accumulate. They have no internal use and they cannot be used for energy. Anywhere that glucose goes (which is virtually everywhere in the body), AGEs will follow. The higher and the more regularly you raise your blood glucose the more AGEs will accumulate and the faster the decay of aging will proceed. Regular spikes of your blood sugar does not promote vitality!
Now you can see why the standard approach for maximizing muscle gain is so irresponsible; there is nothing good from eating refined carbohydrates. This includes but is not limited to bread, cereal, pasta, granola, fruit juices, most protein bars and "post workout" powders rich with starches (like maltodextrin, waxy maize and other stupid shit) and sugar (all of which are hyper-palatable). These foods tend to be directly inflammatory and only accomplish one useful thing (after all, there is no need to spike insulin); they replenish glycogen stores (but so do other foods). Finally, it is not a novel concept to remove refined carbohydrates as a means to significantly improve health and wellness.
Why use inflammatory (among other things) foods to replenish glycogen stores when you can use protein and quality non-inflammatory carbohydrate sources to do do such a thing? If you are truly seeking 'maximum muscle gain' then you have to be willing to take some high-quality supplements; in the immediate time following your workout you can really put your body in a muscle-building position by consuming a drink with insulinogenic and gluconeogenic amino acids. Gluconeogenic amino acids are readily converted to glucose within the body, which can refill glycogen stores very quickly while also preventing muscle breakdown.
Immediately following the completion of your training session primarily consisting of compound exercises you would drink a 20+ gram serving of grass fed and non-denatured whey protein (likely free of artificial sweeteners and filler) shake infused with around 10g of BCAA's and at least 10g of glutamine or glycine, the best available gluconoegenic amino acids. This will put your body in the optimal situation to derive the greatest benefit from your meals that have to largely consist of 'real food'; which in my book I classify as either a 'protein source', 'fat source', 'pure carb source' and the key to it all; the 'vegetable'.
There is no singular ideal diet; but I have the highest degree of certainty that all of the healthiest, vitality producing diets primarily consist of 'real food'. The methods of food/meal/eating patterns I teach in my book make the same basic conclusion: real food is always the best choice. And, heavily processed food (refined carbohydrates, chemicals, sugar, industrial oils like canola and soybean, processed juices, soda, baked goods) and heavily cooked foods (fried, most cooked fats, etc.) are almost always the absolute worst.
'Real food' is the backbone of 'eating for vitality'; but not all of these are beneficial, some will considerably compromise vitality. In my book I present a compelling argument to carefully select from the multitude of types of 'real foods'; meat, vegetables, fruits, nuts, seeds, legumes, whole grain, beans and dairy. I teach the reader to first clean up and regulate their eating patterns, then simplify the majority of their meals (and their life) in order to develop a higher level of body awareness, establish an 'internal dialogue' and take responsibility for what they create with their lifestyle (food, stress management and exercise) choices and actions.
In your worthwhile pursuit for 'maximum muscle gain' I recommend almost never 'spiking' your insulin (have some fun some times if you want to); especially in the morning when the muscle cells are no more likely to be insulin sensitive than the fat cells (that is overlooked by the typical bro-scientist). I recommend to start your resistance training days with a breakfast that responsibly manages your insulin, ensures glycogen stores for your workout and puts your body in a state of 'sustainable energy'. This can include a 'pure carb source' like squash, sweet potato, yams or quinoa combined with a 'protein source' like a cut of (or ground) lamb, beef, elk, bison, turkey, chicken or the most popular breakfast protein; eggs.
You would be best to always include at least a small amount of vegetables; some red pepper, possibly some onions or make a bed of leafy greens with spinach and arugula and top everything with a 'fat source' like coconut oil, ghee, olive oil or butter. Be aware of the size of your 'pure carb source' in order to prevent over-eating in general, over-carbing which can put your body into an inflammatory state with high triglycerides and leave you craving for all the wrong foods.
For 'maximum muscle gain' your post-workout meal should look similar to this, it is best timed for 30 to even 90 minutes after your post-workout shake so it still fits into the window extended by your whey protein/amino acid shake. I highly recommend fish oil or fermented cod liver oil for Omega-3 with the post-workout meal; I should not have to explain the multitude of benefits for this one. You are now adequately prepared to responsibly manage your insulin to facilitate impressive muscle gain......just remember to hit the weights hard.
Additionally, please rotate your foods; vary your protein sources to ensure you get the full spectrum of amino acids from real foods, and vary your pure carb sources to prevent boredom and cravings. Experiment with black beans in moderate doses, steamed carrots, plantains, rice, sprouted buckwheat (and sprouted quinoa) and gluten-free rolled oats also in moderate doses along with fruits like apples or my personal preference based on the relatively low fructose and high concentration of antioxidants; berries (in educated doses). If one of these tastes fine and gives you no digestive difficulty then it is probably good enough to be a part of your rotation; but I have to warn you not to get too attached to any 'pure carb source'.
You should also consider intermittent fasting once a week (16+ hours of no protein, and very little other food) so as to put your body in the state of autophagocytosis which is a heightened state of cellular turnover and repair that may be able to keep your body's insulin sensitivity and AGEs at low levels in relation to your age which may allow you to prolong your vital years. The first few times it may be rough, but myself and thousands of others swear by it
I also strongly feel that you should limit your training sessions to 4x/weekly, and consider doing cardio on an empty stomach on one or two of your "off" days with a metabolic conditioning once a week on a non-weight training day as well. These actions will also put your cells in the advantageous situation to prevent accumulation of energy and increase the number and efficiency of your mitochondria where your cell generates much of its energy. Even more important is sleep; you don't grow while your training! Get as much as you can.
Finally, remember that fitness is a lifelong endeavor; constantly experiment with yourself in a responsible manner. I personally rotate pre-workout supplements (AAKG, creatine, beta alanine, carnitine) and try out various herbs and nutritional supplements (chlorophyll, baking soda, Iodine, magnesium are my regular). I am open to experimenting with new things. I might even try a food outside of my suggested sources (wow). Most importantly I am open to new ideas; but at this point I have found a lot of usefulness from the works of Jim Wendler and Mark Rippetoe in regards to strength training, RobbWolf, Ori Hofmekler, Mauro DePasquale in regards to eating for strength and muscle size, as well as hundreds of others in my never-ending pursuit of knowledge in the controversial science of diet, lifestyle and health. I encourage you to do the same.
The pursuit of vitality and big muscles is not a religion; it is interesting, practical, rewarding and requires no meticulous practices. I hope this helps you. Take care. And I love all of you readers.
