THE BASICS OF INSULIN THEORY
The basics of the insulin theory are 1. the timely targeted insulin release for anabolic phases and 2. the reduction of insulin for dieting phases. Insulin, as one of the most anabolic hormones in the body, has a significant impact on muscle growth.
Insulin is extremely effective in initiating anabolic (= muscle-building) processes, but excessive secretion, especially at the wrong times, lays the foundation for unwanted fat storage.
Because not only the muscle cells but also the fat cells are influenced by insulin secretion, and this is exactly where the dilemma begins. It lies in the balancing act between a high insulin secretion for muscle growth on the one hand and the time limitation for fat reduction on the other. Therefore, a sensibly timed insulin manipulation represents the ultimate goal.
Because not only the muscle cells but also the fat cells are influenced by insulin secretion, and this is exactly where the dilemma begins. It lies in the balancing act between a high insulin secretion for muscle growth on the one hand and the time limitation for fat reduction on the other. Therefore, a sensibly timed insulin manipulation represents the ultimate goal.
INSULIN | THE ANABOLIC HORMONE
Insulin has two main functions that are important to us. First, it is responsible for the transport of carbohydrates and proteins from food into muscle cells, which is achieved through increased permeability of the muscle membranes. Nutrients such as proteins, amino acids, carbohydrates, creatine, and especially minerals are transported into the muscles by insulin and taken up by the muscle cells. The second function is the storage of nutrient calories in fat tissue. This process begins precisely when calories are consumed above the daily energy requirement and are not burned through physical activities. The first property should be promoted and the second avoided.
The crucial factor here is the timing component and the characteristic of when the body can best utilize an increased insulin release, triggered for example by simple sugars, to achieve the desired anabolic effects for muscle building, and when it is better to avoid insulin releases. Insulin is thus both friend and foe. Through the insulin theory and adherence to its principles, we will ensure that insulin is always friendly to us!
Another property of insulin is the storage of carbohydrates in the muscles as muscle glycogen and the temporary storage of glucose not used for energy production in the liver as glycogen. Through glycogen breakdown (release of glucose), the liver ensures that glucose is quickly released into the blood when there is an energy demand. Carbohydrates supplied in excess of requirements are stored in adipose tissue as depot fat, unless they are consumed through sports or other physical activities. These briefly summarized properties and functions of the body's own insulin level are of crucial importance for the insulin theory.
The crucial factor here is the timing component and the characteristic of when the body can best utilize an increased insulin release, triggered for example by simple sugars, to achieve the desired anabolic effects for muscle building, and when it is better to avoid insulin releases. Insulin is thus both friend and foe. Through the insulin theory and adherence to its principles, we will ensure that insulin is always friendly to us!
Another property of insulin is the storage of carbohydrates in the muscles as muscle glycogen and the temporary storage of glucose not used for energy production in the liver as glycogen. Through glycogen breakdown (release of glucose), the liver ensures that glucose is quickly released into the blood when there is an energy demand. Carbohydrates supplied in excess of requirements are stored in adipose tissue as depot fat, unless they are consumed through sports or other physical activities. These briefly summarized properties and functions of the body's own insulin level are of crucial importance for the insulin theory.
THE INSULIN THEORY IN DIET PHASES
During dieting phases, foods with a low to moderate GI (< 50) should be predominantly used. This keeps blood sugar levels low, resulting in less insulin being released. A low insulin level provides optimal conditions for increased fat breakdown.
IF THE INSULIN LEVEL IS LOW, GROWTH HORMONES CAN BE RELEASED AND VICE VERSA.
In addition to a low blood sugar level, fat burning is further promoted by the fact that growth hormones can be optimally released at low insulin levels. Growth hormone (= HGH / Human Growth Hormone) is a strongly anabolic hormone in our body and additionally stimulates lipolysis (= fat burning). When insulin levels are low, more growth hormones can be produced. Conversely, a high insulin level inhibits growth hormone production. For this reason, during dieting phases, a predominantly low insulin level is advantageous to ensure optimal lipolysis and to use the body's own fats more as energy.
Especially during training and sleep, the pituitary gland produces increased amounts of growth hormones, which is why the intake of carbohydrates should definitely be avoided at these times.
Especially during training and sleep, the pituitary gland produces increased amounts of growth hormones, which is why the intake of carbohydrates should definitely be avoided at these times.
THE INSULIN THEORY IN DEVELOPMENT PHASES
The timing component is crucial for manipulating insulin concentration during building phases. High insulin levels make sense especially when the body has an increased nutrient demand. If quickly available carbohydrates are consumed exactly at that time, the anabolic effect of insulin can noticeably support muscle growth. Particularly in the morning after waking up, a so-called "supply gap" occurs, which is almost predestined for increased insulin secretion. In the morning after waking up, blood sugar levels are particularly low due to the long period (8 to 12 hours) after the previous day's dinner. At this time, large amounts of carbohydrates can be consumed without fearing that they will be stored as fat. Depending on body weight and training progress, a meal with 70 to 150 g of carbohydrates in a quickly available form with a high GI of 70 to 100 is recommended in the morning.
"EAT LIKE A KING FOR BREAKFAST, LIKE A MERCHANT FOR LUNCH, AND LIKE A PEASANT FOR DINNER. ...AND AFTER TRAINING LIKE AN EMPEROR!" (QUOTE: A. FREY)
Athletes therefore often use carbohydrates in liquid form as maltodextrin powder to shorten the stomach retention time in addition to a rapid glycogen recharge, since carbohydrates in liquid form are digested much faster. This leads to a strong insulin spike and nutrients such as proteins and carbohydrates are increasingly shuttled into the muscle cells. The supplied carbohydrates also help the body to boost metabolism. It is no coincidence that the saying goes: "Eat breakfast like a king, lunch like a merchant, and dinner like a peasant!" There is really nothing more to add, except that for bodybuilders and fitness athletes the addition applies: "and eat after training like an emperor!"
THE ANABOLIC WINDOW
The first meal after training is at least as important as the morning breakfast. After an intense strength training session, especially in combination with an excessive aerobic session, the body's carbohydrate stores are depleted and should be replenished immediately after training. In this phase, a need arises that must be met directly following the training session; the emphasis here is on DIRECTLY!
If you let another 20 to 30 minutes pass, the first phase of increased nutrient uptake has passed. This means it cannot be optimally absorbed and does not produce the same desired effect regarding increased insulin release. The workout was therefore partly in vain, as regeneration and muscle-building processes cannot occur optimally. Therefore, the rule is: the faster the required nutrients are provided after training, the more efficiently they are transported into the muscle cells to support regeneration and muscle-building processes. This time window of increased nutrient uptake is also called the "Anabolic Window." It lasts a maximum of 60 minutes after the last training set but loses its absorption capacity minute by minute.
Only food in liquid form should be consumed after training. Since it no longer needs to be broken down into its individual components, it is absorbed much faster by the body and ensures a stronger insulin release. MALTO 95 with TRIPLE WHEY (for rapid absorption of protein building blocks) represents an optimal combination.
Only food in liquid form should be consumed after training. Since it no longer needs to be broken down into its individual components, it is absorbed much faster by the body and ensures a stronger insulin release. MALTO 95 with TRIPLE WHEY (for rapid absorption of protein building blocks) represents an optimal combination.
THE POST-WORKOUT NUTRITION
The carbohydrates supplied quickly and effectively replenish the glycogen stores depleted during training, and the proteins contained in the Whey Protein lay the foundation for muscle growth.
A FAT STORAGE CAUSED BY THE CARBOHYDRATES OF THE PWN IS UNLIKELY, AS THESE ARE FIRST NEEDED FOR THE DEMANDED MUSCLE CELLS.
This first meal after training is also referred to as PWN (= Post-Workout Nutrition) and should not be missing from any good nutrition plan. Fat storage due to the carbohydrates contained in the PWN is not to be feared, as they are first directed to where they are needed, which is the muscle cells. The first foundation for the regeneration of the trained muscles as well as the entire organism is laid by the PWN.
The following PWNs are based on individual target objectives and are compiled as follows for an 80 kg athlete as an example:
ADVANCED PWN:
◾️80 G MALTO 95 (APPROX. 8 TABLESPOONS)
◾️40 G TRIPLE WHEY (APPROX. 4 TABLESPOONS)
◾️8 CAPS. BCAA XTREME
◾️10 G GLUTAMIN PUR
◾️80 G MALTO 95 (APPROX. 8 TABLESPOONS)
◾️40 G TRIPLE WHEY (APPROX. 4 TABLESPOONS)
◾️8 CAPS. BCAA XTREME
◾️10 G GLUTAMIN PUR
Ambitious athletes with professional demands achieve a PWN through the supplementation of creatine and alpha-lipoic acid that cannot be further improved. This is called Maximal PWN and is structured as follows:
PROFI-PWN:
◾️80 G MALTO 95 (APPROX. 8 TABLESPOONS)
◾️40 G TRIPLE WHEY (APPROX. 4 TABLESPOONS)
◾️8 KPS. BCAA XTREME
◾️10 G GLUTAMINE PURE
◾️6 CAPS. CREATIN X6
◾️300 MG ALPHA-LIPOIC ACID
◾️80 G MALTO 95 (APPROX. 8 TABLESPOONS)
◾️40 G TRIPLE WHEY (APPROX. 4 TABLESPOONS)
◾️8 KPS. BCAA XTREME
◾️10 G GLUTAMINE PURE
◾️6 CAPS. CREATIN X6
◾️300 MG ALPHA-LIPOIC ACID
All substances together create an enormous nutrient matrix that optimally supplies the trained muscle cells after training. Ambitious athletes cannot provide their muscles with more at this time! For training beginners, however, the basic PWN is sufficient and appropriate in most cases.
MALTO 95 AS PWN BASIS
| MALTA 95 | shoots into the blood | extremely high GI |
| white bread | flows into the blood | high GI |
| Travel, Bananas | flow into the blood | moderates GI |
| Dairy products | drips into the blood | low GI |
| tomatoes, nuts | seep into the blood | extremely low GI |
Maltodextrin is always preferable to conventional dextrose or simple sugars, as it places the least burden, passes through the gastrointestinal tract the fastest, and stores the least water under the skin. After training, about 1 g of carbohydrates per kg of body weight should be consumed.
The same principles of PWN apply during dieting phases and it should by no means be omitted, as otherwise muscle loss can occur. While a low insulin level is largely important during dieting phases, this does not apply after training. Because directly after training, insulin is very important for nutrient uptake and maximum muscle preservation. This is especially true in a dieting phase with its restricted calorie intake. In this phase, carbohydrates should generally be saved, which is why the recommendation of 0.5 g of carbohydrates per kg of body weight should be followed.
The same principles of PWN apply during dieting phases and it should by no means be omitted, as otherwise muscle loss can occur. While a low insulin level is largely important during dieting phases, this does not apply after training. Because directly after training, insulin is very important for nutrient uptake and maximum muscle preservation. This is especially true in a dieting phase with its restricted calorie intake. In this phase, carbohydrates should generally be saved, which is why the recommendation of 0.5 g of carbohydrates per kg of body weight should be followed.
AUTHOR:
Dipl.-Hdl. Andreas Frey (Owner & Managing Director FREY Nutrition®, IST Lecturer, SR Columnist, NAC Judge, Nutritionist, 3-time World Champion & Mr. Universe)
Dipl.-Hdl. Andreas Frey (Owner & Managing Director FREY Nutrition®, IST Lecturer, SR Columnist, NAC Judge, Nutritionist, 3-time World Champion & Mr. Universe)
