For anything to have an effect on muscle building within the body, something called muscle protein synthesis the process of new muscle growth needs to occur. Opinions on whether or not insulin has a direct effect on protein synthesis have been divided on the subject. But one particular study showed that extreme doses of insulin do indeed have a direct effect. As powerful as insulin is, it also has a major flaw. It can build up fat cells and muscle cells in equal measure.
If you eat sugary carbs at the same time as you eat fat, your body transports the carbs into the cells right along with the fat. The best time to drive insulin levels up with high-glycemic carbohydrates is before, during and after your workout. At other times you would ideally use lower glycemic carbohydrates.
Adding fats to the low glycemic meals will also keep you more satiated and away from the sugary snacks. Knowing which foods on the glycemic index will raise or lower your blood sugar is a great way to control your insulin levels to maximize your results in the gym. Foods like white rice, white bread, bananas, and sugary jams will spike your insulin for shorter periods because of their high glycemic index. While foods like brown rice, sweet potatoes, oats and brown rice will release slowly over a longer period of time.
Manipulating your carb intake around your workouts is not only an effective way to speed up protein synthesis but also to avoid the catabolic effect that high-intensity training can have. As well as transporting glucose out of the blood and into the cells for energy, insulin is also an anabolic hormone. It promotes glycogen growth which fuels the muscles and boosts muscle mass. Timing carbs around workouts is crucial in maximising the recovery process.
The faster bodybuilders recover from workouts, the more frequently they can train. Through pushing carbs and being in a calorie surplus so frequently, bodybuilders can eventually develop insulin resistance. A lot of bodybuilders supplement with Human Growth Hormone which can also promote insulin resistance. When glucose starts to build up in the blood and is not being absorbed by the cells, type 2 diabetes can develop. Bodybuilding is an extreme sport, and competitors are always looking for that extra edge when it comes to competition time.
In some cases, that can mean injecting insulin. If you have normal levels of insulin, it is extremely risky to inject insulin. Muscle is active tissue. Cells become more efficient at utilizing glucose. Used incorrectly, and without any supervision from medical professionals, insulin can be fatal. Insulin also works in conjunction with anabolic steroids. While steroids work to generate new muscle growth, insulin helps to prevent the muscle and liver from going into a catabolic state by increasing the synthesis of protein and glycogen.
It supports the entry of amino acids and glycogen into the cells, thus improving stamina. The user achieves this by taking glucose and insulin simultaneously. Insulin is a hormone that is produced by the body that helps control the amount of sugar that is in the blood. Insulin acts as a gatekeeper between the blood and cells for blood sugar because it is responsible for bringing sugar into cells from the blood to be used as energy or stored for later use.
When you're not producing enough insulin or when you become less sensitive to insulin, there ends up being elevated levels of sugar in the blood, leading to diabetes. Depending on the cause of your diabetes, your healthcare providers will recommend different types of medications to help with managing your diabetes, and one of these is insulin therapy.
The reason that insulin could cause weight gain is that when you start insulin therapy, all of the extra glucose in your blood is brought into the body to be used as energy or stored. As you become more efficient in using the carbohydrates you eat, your body stores more of that energy as fat if it is more than you use that day.
It's important to remember that if you were prescribed a medication like insulin, it was for a good reason. Take all of your medications as prescribed and never stop taking your insulin as a way to lose weight. Multiple complications can develop from uncontrolled diabetes, such as:. It is important to take your medications as prescribed to keep your blood glucose levels in a normal range. Focusing on both your diet and how much you're moving throughout the day are two of the most important things that you can do to help with controlling your weight.
You don't need to go through these changes alone. Build a support system of friends, attend group diabetes management classes, or work with a dietitian one-on-one so they can answer your questions and support you while you are making lifestyle changes. That means an important part of avoiding weight gain is monitoring your total calorie intake. Your weight is the balance between the number of calories you eat versus the number of calories you burn.
Watching your portion sizes and the type of food that you eat helps to prevent weight gain. Aim to have mostly nutrient-dense foods in your diet, meaning foods that have large quantities of vitamins, minerals, and fiber in comparison to the number of calories it has.
Try to eat a balance of different types of foods to get a variety of nutrients in your diet. Aim for the bulk of your food to come from:. Tips for making sustainable diet changes to maintain a healthy weight include:. Being physically active throughout the day is important to increase the number of calories you burn.
It's recommended to do at least minutes of moderately intense activity per week. Exercise can include:. Research shows that exercise, even without weight loss, improves blood sugar levels and helps with insulin resistance. When increasing your exercise time or starting a new exercise program, first discuss how this will affect your medications and blood sugar levels with your healthcare provider before starting. Since exercise can affect these, you may need to make adjustments to your medications or have some snacks with you to prevent low blood sugar levels.
Stay in contact with your healthcare provider to discuss your treatment options if you are noticing weight gain. Products and services. Insulin and weight gain: Keep the pounds off Insulin and weight gain often go hand in hand, but weight control is possible. By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again.
Something went wrong on our side, please try again. Show references Cichosz SL, et al. Prediction of excessive weight gain in insulin treated patients with type 2 diabetes. Journal of Diabetes. Brown A, et al. Insulin-associated weight gain in obese type 2 diabetes mellitus patients — What can be done? Diabetes, Obesity and Metabolism. In press. Accessed June 17, Bray GA. Obesity: Etiology and natural history. Accessed June 20, Diabetes Public Health Resource: Eat right.
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