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Not sure what Insulin is or what it does? Here are the basics
When carbohydrates are taken in and gone through the stages of digestion, glucose is what we are left with. Our pancreas, which is one of our endocrine glands, secretes insulin. Insulin’s primary role is to control blood sugar levels in the body. This is the carrier essentially. Glucose and insulin then proceed towards the muscles, or the liver to be stored. If these two areas are already full of glycogen, which is just stored glucose, the glucose lingers around in the bloodstream as there is nowhere for it to go. They wait outside until the muscles are depleted of glycogen and space becomes available. The other option is fat cells, where access is easier.
What typically happens is that our receptors in the body becomes resistant to letting glucose in. The pancreas continues to produce insulin because, since it’s the carrier of glucose, it sees all this glucose waiting outside in the bloodstream. In reality however this insulin is not needed, so what we end up doing is eating more and getting more glucose in to assist the extra units of insulin. This cycle then repeats itself. If you think about going to do you shopping for the week and only taking one carrier bag.
Whenever we feel lethargic after a high carbohydrate meal, we are experiencing some form of insulin resistance. Therefore, we move towards another carbohydrate meal to get more glucose in to assist with the extra insulin produced. Due to this happening, beta-cell dysfunction may result and this is where diabetes kicks in due to our pancreas’ inability to produce enough insulin to carry glucose – type 2 – or the complete inability to produce insulin to the extent where we need to inject insulin externally into the body – Type 1.
So carbohydrates may potentially lead to fat gain but this would be only for the completely inactive individual who ingests large amounts of carbohydrates often and ends up consuming more calories than required by the body. If you are resistance training and keeping active whilst keeping a healthy eye on carbohydrate intake, you won’t have much to worry about.
Whenever we go long periods where our carbohydrate intake is low, we become sensitive to insulin and glucose. This is a good thing, so long as it isn’t something done regularly. I often utilise such a method with people whereby I would intentionally give them 2-3 days of an intake of carbohydrate that will be lower than what they normally take in, with the primary goal of getting these receptors and hormones ready and primed again to uptake all the glucose. For those who are trying to gain muscle, quite often your carbohydrate intake will be kept high which is a good thing, however, you should take a day or two and keep the carbohydrates relatively low whilst simultaneously increasing proteins and fats to make up for the lost calories.
Competitors, physique models and cover models will know a thing or two about this. They have gone weeks whereby their carbohydrate intake is lowered. This is why post-competition or post-shoot periods are perfect times to gain quality lean tissue as hormones are sensitive and primed to take on new growth.
The theory behind insulin stopping fat loss makes sense on paper. Il quickly explain it to those who aren’t too sure. The theory is, that insulin inhibits lipolysis which is the breakdown of fat into fatty acids and also decreases rate of oxidation of fatty acids in the body – when we lose fat. So whenever we eat a meal based around carbs, our body has no reason to burn fat. Makes sense thus far. So what we end up doing is switching to a meal plan made up primarily of dietary fats and proteins. So, let’s say you eat a meal of fat only. You are still in a fed state; your body oxidises the fat you just ate for energy. So any body fat you have will still stay the same and won’t be oxidised. Your body has multiple mechanisms sensing that you are fed.
Now insulin does impact fat metabolism yes, but our focus should NOT be to just look at insulin all the time. I’d like to draw on another example. Whey protein. I even did this back when I didn’t know any better. I would drink the whey and avoid post-workout carbohydrates altogether as I wanted my body fat to be used as fuel. But whey protein, as a dairy source, stimulates more insulin than white bread. The reason dairy produces insulin in such an amount is because it is high in Leucine, a BCAA, it directly stimulates pancreas to stimulate insulin. So the pancreas also responds to leucine, not just glucose. Just in case any of you nerds out there love a bit of science!
Insulin is a storage hormone. In relation to exercise, exercise enhances sensitivity. An enhancement of glucose uptake into tissue. So think 24 hours and weekly intake of calories and don’t try and manipulate carbohydrates. If you are a physique competitor looking to get ultra-lean levels of body fat, then yes, strategic manipulation of carbohydrates may have a place. But this is aimed at the general population. So base your meals around a healthy dose of carbohydrates, protein and fats and let the energy balance do the talking. Focusing solely on carbohydrate and insulin manipulation will lead you off track.
Don’t fear carbohydrates. If you are a relatively healthy individual who is active, then you should take in carbohydrates to fuel yourself and your workouts. Food isn’t just a physical function, it also holds emotional value also and this is particularly more so for carbohydrates. So in the end you may be better off seeking the help of a professional trainer or dietician if you struggle to control your weight and your carbohydrate intake.
