Welcome to the Supplements Expert Q&A for June 2007. Supplements play a key role in the development of muscle. What supplements you take and when you take them can really have an impact on your development and reaching your goals. Here at Muscle&Strength we want you to reach your goals so we've recruited a supplement expert to help you Q&A each month!

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June Supps Question:

What is the importance of insulin spike post workout?

Answer:

Exercise depletes muscle glycogen and depending on the type and duration of training by how much glycogen is depleted. Muscle glycogen depletion stimulates the activation of an enzyme glycogen synthase, the greater the depletion the greater the activation. Insulin is also a glycogen synthase stimulator. Glycogen synthase increases muscle glucose uptake and resynthesis of muscle glycogen. So repair of muscle cell damage requires glucose, one of the most important factors in muscle glycogen resynthesis is the presence of carbohydrates. Both the amount of carbohydrates consumed and the timing of carbohydrate intake are important. Consuming carbohydrate immediately after exercise provides glucose at a time when cellular glucose permeability and sensitivity are optimal. Providing high to moderate glycemic index carbohydrate foods provides glucose rapidly to muscles immediately after training, but low glycemic index carbohydrate foods do not.

Studies have suggested that consuming some protein after training is also beneficial. Protein and carbohydrate mixture stimulates insulin secretion. Insulin is known to influence both glycogen resynthesis and the uptake of amino acids into muscle. The increased uptake of amino acids increases cellular hydration, which stimulates the formation of glycogen. A 1:3 ratio of protein to carbohydrates is normally recommended.

A two hour delay in carbohydrates after training can reduce the amount of glycogen resynthesis, by almost 50%. So your timing of carbohydrates and protein is important.

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About Doug Lawrenson:

Doug Lawrenson is our resident diet guru & fitness over on the Muscle&Strength Forum. Doug has had experience as a bodybuilder, coach and judge at national competition level. If you have questions for Doug or need some advice you can chat to Doug on the forum. Doug is on the forum almost every day!

Doug has written some in-depth and informative articles that have been featured on Muscle&Strength.com. To read some of his articles, check out the diet & nutrition articles section of this this website.