Health and Muscularity

Bigger Stronger Leaner Competitive Bodybuilding
1

I’m 41, and as I pursue my goal of improving muscularity, I am also increasingly determined to proceed in a manner which also enhances overall health. Maybe some of the rest of you can relate to this sentiment.

One particular point where these two goals (muscle and health) may not be entirely compatible is with regards to carbohydrate consumption.

Here’s a link to a lecture which includes a nice summary of the relationship between carbohydrate consumption and vitality/longevity: Dr. Mercola's Censored Library (Private Membership) | Dr. Joseph Mercola | Substack.

In short, it appears that whenever one spikes insulin, one is also slowly increasing insulin resistance. And, that degree of insulin resistance may be the best indicator of one’s overall health prognosis. (For example, Rosedale, in the link provided, notes that the one common characteristic among long-lived individuals is low insulin resistance.)

So, this got me thinking about my post workout nutrition, where I use Surge, followed by protein/carb meal. As we know, Surge is designed to provide an insulin spike, during that special window of time when muscles will be preferentially affected over fat cells.

Now, from a cost/benefit perspective, I am reconsidering the wisdom of such a strategy, for me. I am not diabetic, but I know I’ve got a few decades of carb-binging under my belt (and yeah, it shows!). As such, I especially need to be conscious of eating in a manner to restore optimal insulin sensitivity.

Bodybuilders shoot insulin to enhance anabolism, but that doesn’t mean that would be a good choice for me. Considering that I am putting optimal health first, even over maximizing muscularity, I may drop the intentional carb loading in favor of protecting whatever dwindling insulin sensitivity I may have.

I know the whole question of lowering carbs is controversial. But the more I read, the more it seems that, with respect to long-term health, most of us we do well to lower carb consumption. Even those who currently tolerate carbs extremely well may be hastening the day where they have a problem, by consuming carbs with abandon. The evidence seems quite compelling to me that ALL of us are susceptible to creeping insuling resistance, and that this single measure more than any other will determine our long-term health and vitality.

Any one else here care to share their thoughts on this topic?

2

I really don’t know much about this, but it would seem to me that an insulin spike 3-4 times a week, at the time when you are the most sensitive to it (post workout) will not really have a big negative effect. I’d think eating smart throughout the rest of the week would offset any negative consequences that the huge PWO spike could have. But I am not a doctor, and am really just guessing here.

3

I think one of the problems with these issues is that it is often very unclear about who was involved in the study.

If people are examining the fatasses of society, those who have no real muscle mass, those who don’t have a body that gets real exercise, and then dumping carbohydrates into their system, then I daresay, it may indeed be unhealthy for them, but it may or may not have any application to fit, muscle carrying individuals who exercise regularly.

My take… being fit and healthy is much better for you than being fat and sedentary. However, if you are concerned, you can live a lifestyle that is generally low in carbs compared to that of modern society.

Personally, I think EXCESS carbohydrate loads, beyond the bodies ability to easily absorb them (perhaps caused by refined carbohydrates) would be the problem…

4

[quote]vroom wrote:
I think one of the problems with these issues is that it is often very unclear about who was involved in the study.

If people are examining the fatasses of society, those who have no real muscle mass, those who don’t have a body that gets real exercise, and then dumping carbohydrates into their system, then I daresay, it may indeed be unhealthy for them, but it may or may not have any application to fit, muscle carrying individuals who exercise regularly.

My take… being fit and healthy is much better for you than being fat and sedentary. However, if you are concerned, you can live a lifestyle that is generally low in carbs compared to that of modern society.

Personally, I think EXCESS carbohydrate loads, beyond the bodies ability to easily absorb them (perhaps caused by refined carbohydrates) would be the problem…[/quote]

I agree. Anything more than that in terms of attention to the scare of insulin release with regards to post-workout nutrition is overboard. Avoiding carbs post-workout will be a great way to reduce the recovery ability of your muscles and reduce the effects of training in the first place…like growth of muscle.

5

Interesting idea. I couldn’t really give you answer. You could still gain muscle without a huge insulin spike, however. You could have a PWO shake of fruit and protein powder or even substitute a whole foods meal. It is very doubtful that recovery would be quite as good and your gains as much, but you would definitely still progress. Based on my limited knowledge, I tend to agree with the previous two posters. I don’t think the insulin spike would be an issue. Whichever route you choose, make sure the carbs you eat the rest of the time are wise choices.

6

My advice is not to worry about it. Most people with Type II Diabetes can get rid of it by losing 20 pounds. You generally have to be faaat to get insulin resistance. Not working out to prevent DM2 is like eating toxic waste to prevent cancer.

Also, people with DM2 generally have chronically high levels of insulin 24 hours a day. The effect of spiking yours for 1 hours, 3 times a week is just not relevant in terms of risk.

Do you, by the way, have any family members with insensitivity?

Check out http://www.diabetes.org/risk-test.jsp to find out that weightlifting is definetly not a risk factor.

Cheers,

Grork

7

[quote]Grork wrote:
My advice is not to worry about it. Most people with Type II Diabetes can get rid of it by losing 20 pounds. You generally have to be faaat to get insulin resistance. Not working out to prevent DM2 is like eating toxic waste to prevent cancer.

Also, people with DM2 generally have chronically high levels of insulin 24 hours a day. The effect of spiking yours for 1 hours, 3 times a week is just not relevant in terms of risk.

Do you, by the way, have any family members with insensitivity?

Check out http://www.diabetes.org/risk-test.jsp to find out that weightlifting is definetly not a risk factor.

Cheers,

Grork[/quote]

I don’t think he was talking about weightlifting generally. He was asking about a PWO shake high in simple carbs post-workout.

8

There’s one problem with your line of thinking on this. Insuling sensitivity is not determined purely by carbs.

PWO insulin levels that are generated are not nearly as high as when you would consume the same meal outside of the PWO window. This is b/c insulin produced PWO does not have to “work” nearly as hard to shuttle carbs into muscle cells b/c the muscle cells are hungry for glucose. Thus less insluin is required for the job.

Not to derail this thread but there seems to be a “push” towards low GI (oatmeal maybe) carbs PWO since resistance training does not lower muscular glycogen stores all that drastically. Any opinions on this?

Resistance training increases insulin sensitivity in and of itself. The carbs PWO are not going to offset this advantageous aspect.

There are plenty of other culprits for insulin resistance including saturated fats, low consumption of Omega-3’s etc…

There never seems to be one reason for any imbalance in the body, soooooo many variables.

Pudge.

9

Dr. Art DeVany, of Evolutionary Fitness, has been exploring the concept of insulin resistance and how it relates to health and fitness for some years now. Some fascinating material and well worth checking out:

www.arthurdevany.com

Yours in Fitness,
Coach Sommer