Insulin Spike

[HAWK]

I am just confused about the spiking of insulin and how (if simple sugars are consumed inside of 45 minutes following training) it benefits muscle growth and repair following a hardcore training session. Any help would be appriciated. Thanks brothers.

[NumeroUno]

The insulin spike (what creatine is made for) will open up muscles and allow for water to be pumped into them. They will absorb more nutrients and amino's and appear bigger do to absorption of water. There is a window, 30 minutes before you work out, and about 45 minutes after. Where your body utilizes anything you put into it, this is why people take creatine/protein directly before and after workout. Your muscles have been worked and opened, and therefore they are more vulnerable to the effects of the insulin spike(creatine).

I know some guys that instead of buying creatine, the just eat a bunch sugar directly afterward. But the better creatine has healthier sugars that will add less fat to your body.

-Daniel

[TheNaturalG]

Insulin is a storage hormone. After your workouts when your body is primed to absorb tons of nutrients you want something that is good for spiking insulin fast like dextrose or waxy maize. And when you have it with protein it will help store the protein.
Or something like that, it's confusing to me. Maybe one of the more knowledgeable guys on this will shed some light on it.

[TheNaturalG]

The insulin spike (what creatine is made for) will open up muscles and allow for water to be pumped into them. They will absorb more nutrients and amino's and appear bigger do to absorption of water. There is a window, 30 minutes before you work out, and about 45 minutes after. Where your body utilizes anything you put into it, this is why people take creatine/protein directly before and after workout. Your muscles have been worked and opened, and therefore they are more vulnerable to the effects of the insulin spike(creatine).

I know some guys that instead of buying creatine, the just eat a bunch sugar directly afterward. But the better creatine has healthier sugars that will add less fat to your body.

-Daniel

Do you mean creatine or supplements with alot of carbs and creatine included? Because creatine doesn't really have a role in insulin being it is not a carb or sugar.

[~LV~]

Simple carbs such as dex and waxy maize will help replenish lost muscle glycogen after an intense training session. It will also help shuttle protein/creatine to your muscles to start the repair/rebuild process of new muscle tissue.

[NickSP]

Insulin is a highly anabolic hormone, and a part of what it can do is to help utilize carbs for energy when it's needed when they're taken in or if they aren't needed, storage: that means fat, not what we're looking for, which is why throughout the day complex carbs are what you want. They do not raise insulin levels very quickly. Simple carbs get digested quickly, so they increase insulin levels a lot, the "insulin spike". Creatine does not play a role in insulin, however, by spiking the insulin you can help increase the uptake of it (along with pretty much any other supp you take pre/post WO with carbs) so you'll find a lot of people taking their supps with simple sugars, or supp companies premixing it with their creatine supps. Somebody already mentioned the 30-min and 45-min pre-lifting/post-lifting (respectively) windows, which is spot on. These are essentially the only two times you really want simple carbs. Hope this helps.

[showtime]

What about an insulin spike first thing in the morning when you wake up? Is this beneficial or something to be avoided?

[TheNaturalG]

http://www.bodybuilding.com/store/mt/cell.html

75g of sugar

all the sugar is most likely the dextrose which is ok

What about an insulin spike first thing in the morning when you wake up? Is this beneficial or something to be avoided?

I forgot why, but you don't want to spike insulin in the morning. Wait for one of the guys that know more to explain it.

[NumeroUno]

On your days off they say you should take it in the morning. Not because it's a beneficial spike, but so that you can keep it in your system so you don't have to load again. The reason being the morning is so that you have a chance to burn it off during the day.

On most creatine products they will discuss this on the product label. I know that cell tech tells you take take 1 serving in the morning on your days off.

-Daniel

[Barron]

Everytime you eat something with sugar, insulin is released in your body, it keep the sugar levels in your blood from becoming too high. Thats why diabetics cannot eat foods rich in sugar. As long as you eat something that contains sugar, you will have an insulin spike... whether you're workin out or not.

[NumeroUno]

Everytime you eat something with sugar, insulin is released in your body, it keep the sugar levels in your blood from becoming too high. Thats why diabetics cannot eat foods rich in sugar. As long as you eat something that contains sugar, you will have an insulin spike... whether you're workin out or not.

Truth, I believe the only difference is the level of the spike.

-Daniel

[Muscle]

When you workout, you deplete your muscle glycogen and liver glucose stores. In order to promote growth, you have to refill those stores. You do this by taking simple carbs post-workout. This spikes your insulin levels (the pancreas secretes insulin when simple carbs are put into the bloodstream).

Dextrose & maltodextrin really are incredible when it comes to carbohydrate manipulation. I have experimented for years w/both and it is amazing their effects on my training and body comp. Post-workout is the most important meal of the day. Some of the physiological benefits explained for you guys...

Storing glycogen and building muscle decreases recovery time between workouts. Why? If you've got a supply of carbohydrate, your body doesn't need to chew up nearly as much muscle tissue as it would if there were no carbs available (hormone cortisol would be released and gluconeogenesis would occur). Hence you have less postworkout soreness than without carbs. Furthermore, the proteins that are damaged are repaired much earlier. The increased glycogen storage in the muscle also permits higher training volumes than what would normally be possible. This is important, since volume (sets x reps x time under tension) is typically correlated with hypertrophy gains. If you are physiologically capable of doing more work...you obviously will have better results.

Post workout carbohydrates have also been shown to increase insulin and growth hormone levels - two hormones that are critical in the cascade of processes necessary for effective muscle growth. This leads to increased protein synthesis and hypertrophy. Postworkout carbohydrate ingestion has also been shown to decrease protein breakdown and excretion, maintaining a more positive nitrogen balance in the body.

By taking both of these supplements, it also takes some of the guess work out of carbohydrate and insulin manipulation. It is incredibly easy to do via a protein shake (pre and post).

Here is my recommendation...

Pre-workout...
40-50 whey protein, 35g dextrose

Post-workout
40-50g whey protein, 35g dextrose, 35g maltodextrin

Now, you need to adjust the above towards your volume utilized in training. You won't be using as much fuel if you are doing a lighter day as you would a heavy day. This is just a basic recommendation. Also, this is when your protein synthesis will be at its highest, so you need to take full advantage of this period. You can actually make yourself look larger due to this. Let me know if you have any further questions.

[flatrock]

Can you buy just straight dextrose anywhere?

[gsb239]

Can you buy just straight dextrose anywhere?

yeah... www.bodybuilding.com/store or some other online retailer.
your local supplement store should carry some too

[NickSP]

Can you buy just straight dextrose anywhere?

Absolutely, just google and look around I'm sure you'll come up with plenty of stuff

[G Diesel]

Torrent was designed to combine the insulin spike caused by simple sugars (dextrose) with the nutrient drawing effects of WMS allowing for the maximum uptake of anabolic nutrients (leucine, protein, creatine, etc)immediately postworkout. Peace, G

[lil ox]

I've read that white bread is sufficient for post-workout any truth to this?

[Toni69]

Hey, if all this info here wasnt enough, check out these threads:

http://forum.animalpak.com/showthread.php?t=5090&highlight=insulin

http://forum.animalpak.com/showthread.php?t=5259&highlight=insulin

http://forum.animalpak.com/showthread.php?t=4954&highlight=insulin

http://forum.animalpak.com/showthread.php?t=4321&highlight=insulin

http://forum.animalpak.com/showthread.php?t=3861&highlight=insulin

http://forum.animalpak.com/showthread.php?t=1409&highlight=insulin