To gain muscle a person must expose themselves to a progressive weight training routine as well as incorporate a healthy muscle building diet. Changing a person’s diet as well as beginning a weight training routine has many positive affects on a person’s hormonal state including improvements in resting testosterone levels, and increase in growth hormone levels, improved cardiovascular capacity and last but not least improved insulin efficiency.
What exactly is insulin?
Insulin is a hormone that is responsible for regulating glucose. Glucose, the simplest form of a broken down carbohydrate, is what insulin is responsible for directing. Insulin can cause cells in the liver, muscle, and fat tissue to take up glucose from the blood, store and it has glycogen in the liver and muscle.
When carbohydrates are consumed in excess insulin, after filling the muscles with stored glycogen, will begin to direct glucose into the fat cells resulting in fat gain. When a person who wants to gain muscle it is very important that their insulin efficiency stays in a positive balance. When insulin receptors get tired they also get lazy and would prefer directing stored glucose into the fat cells rather than your glycogen cells.
If you are already involved in a weight training program and you are maintaining a healthy diet composed of lean proteins, complex carbohydrates and healthy fats but you want to increase insulin efficiency even more, then here are three of the top supplements to ensure you maximize nutrient utilization and insulin deficiency.
1. Chromium Picolinate:
This particular supplement is very difficult to obtain from a regular diet even if you include a wide variety of good foods. However, when you supplement with chromium picolinate you can easily increase the efficiency of insulin.
Since you have receptor sites for insulin on both your muscle cells as well as your fat cells it is important that you include chromium picolinate as it has been proven to increase muscle cell sensitivity. The result is that carbohydrates can then be directed more towards your muscle cells instead of your fat cells.
2. Digestive Enzymes:
The body contains natural digestive enzymes that are used to break down your intake of food molecules. Most people who want to gain muscle are normally consuming an excess amount of calories and sometimes their digest this system cannot handle the surplus.
To help enhance nutrient utilization a person should include digestive enzymes before eating some of their larger meals. Although the body does contain natural enzymes for breaking down food molecules it does not hurt to include digestive supplements as well.
3. Alpha Lipoid Acid (ALA):
ALA is a fatty acid found naturally inside every cell in the body. The body requires ALA to produce energy for our bodies normal functions. ALA Is helpful in converting glucose into energy.
Besides acting as a prime area energy producer for our bodies, it is also an excellent anti-oxidant and has been shown to increase insulin sensitivity. Since ALA has such insulin efficiency benefits, you should also include this supplement at times when your carbohydrate intake is at its highest level.
Wrapping it up:
Although the supplements are not necessarily required to be used by every person, they can be beneficial to people who want to increase their insulin efficiency even more and promote better nutrient absorption and utilization.
If you want to gain muscle, it is just as important that your body actually absorb the foods and even better the nutrients within those foods as it is to apply progressive overload in your weight training workouts.
Joey Vaillancourt is the author of the muscle building program, Bones to Buff.