How much do we really know about our hormones? Do we understand what they do and how we can work with them to our advantage? For most of us, we probably do not know much about hormones and particularly ones involved in digestion and metabolism. So I decided to do a little research and find out more. And why not share what I found? Here’s the first part of my mini course on hormones.
Meet Insulin
Insulin is a hormone made of protein (according to Endocrine Web most hormones are made of protein). Insulin is produced by our pancreas, a gland of the digestive and endocrine systems. The pancreas secrets pancreatic juice containing digestive enzymes and produces important hormones, including insulin, glucagon, and somatostatin.
The insulin hormone influences blood glucose levels, and can cause our bodies to store fat, particularly if you eat refined carbohydrates regularly and cause constant insulin and blood sugar spikes throughout the day. By keeping your consumption of simple carbohydrates low, and eating more protein, fats, and complex carbohydrates, you can control insulin levels, as well as surges in blood sugar.
Insulin can be a ‘bad’ actor in some situations like shuttling excess carbohydrates from the bloodstream into fat cells. But it plays a vital role in other ways including supporting muscle preservation, repair, and synthesis.
Insulin signals amino acids and creatine to be stored in muscle cells. This promotes protein synthesis. Without this mechanism of anabolic support which does not involve fat storage, you cannot repair muscle damage (micro tearing caused by weight training) or build muscle mass. You want to actually cause insulin spikes and time these spikes at key times of the day in order to support muscle. One key time is first thing in the morning when you’re muscle glycogen is low, and just before and after a weight training work out.
In order to take advantage of the anabolic actions of insulin at these critical times, you should eat or drink a protein and carbohydrate meal with ratios of roughly 1.5 to 1. Consuming a protein and carbohydrate shake shuttles these nutrients into the bloodstream rapidly, taking advantage of your after workout window when muscle recovery and growth begin. The same nutrient timing influences muscle grow by replenishing your muscle glycogen stores in the morning. Research shows an overnight fast while sleeping creates an anabolic window and if you want to preserve and gain muscle mass you should take advantage of this window with a meal that triggers an insulin spike. All of your other meals should be high in protein and include slowly digested high fiber complex carbohydrates to prevent insulin spikes.
Insulin resistance and Type II Diabetes
Obesity affects the way insulin works. Excess fat can make your body resistant to the action of insulin. This leads to insulin resistance and type II diabetes. Weight reduction, exercise, and drug therapy can help treat and control both diseases.
Type I Diabetes
Type I diabetes, also known as juvenile diabetes, is caused by damage to or disease of the pancreas leaving it with the inability to produce adequate insulin. People with type I diabetes must inject insulin to survive.
Links
Insulin Resistance and Pre-Diabetes
Definition of Insulin
The Glycemic Index, Insulin, and Bodybuilding
