How to Manipulate Insulin for Muscle Growth

by Dr. Grove Higgins

The Insulin Sensitivity Reset

Here's how to maximize the anabolic effects of insulin production, minimize the unwanted effects, and get jacked.

Insulin is the hormone known for managing blood sugar, but it also helps with muscle growth. After all, anabolism is the building phase of metabolism, and it’s triggered by insulin. Let’s quickly review its anabolic effects:

1. Insulin Boosts Protein Synthesis

Insulin helps build protein in muscles. It connects with receptors on muscle cells and starts pathways that increase mRNA translation, driving protein synthesis, muscle repair, and growth.

2. Insulin Prevents Protein Breakdown

Insulin stops the system that breaks down most proteins in muscle cells, enabling recovery to occur.

3. Insulin Supports Glucose Uptake and Glycogen Synthesis

Insulin helps us use glucose and store glycogen in muscle cells. High insulin levels move glucose into muscle cells and change it to glycogen. This is used as energy during workouts, helping with high-intensity exercises, muscle endurance, and the pump.

4. Insulin Moves Amino Acids Into Muscle Cells

Insulin increases the uptake of essential amino acids like leucine, isoleucine, and valine. This makes them more available for muscle repair and growth.

5. Insulin Helps Fat Metabolism

Insulin helps create fatty acids and stops the breakdown of stored fat. This might not seem directly anabolic, but body fat is needed for hormone production, including testosterone. So, insulin’s effects on fat creation can indirectly support muscle growth by ensuring your body has enough energy stores and hormones, including testosterone.

The Poliquin Approach

Coach Charles Poliquin believed that managing insulin levels with low-carb diets could enhance muscle growth. The key? Maximize the body’s response to insulin by controlling insulin release.

Here’s how to get the most muscle-building power out of insulin without causing the body to develop insulin resistance, according to Poliquin:

  • Eat Carbs After Workouts: This increases insulin levels which drive nutrients into muscle cells and promote growth.
  • Cycle Carbs for Better Insulin Response: Poliquin suggested carb cycling to improve insulin sensitivity and muscle growth. This means alternating between high- and low-carb days based on your workout intensity and goals. In addition, carb cycling can help support energy levels for better workouts.
  • Take Control of Insulin with Low-Carb Diets: Poliquin promoted low-carb and keto diets to help some people control insulin levels, improve insulin sensitivity, and lose fat. However, he also said that keto might only work for some people. Finding the right balance between carbs and your personal needs is important.
  • Eat Quality Carbs: Poliquin stressed the importance of eating high-quality carbs for better insulin response. He recommended nutrient-dense, low-glycemic carbs like sweet potatoes, quinoa, and oatmeal. These provide steady energy without causing sharp spikes in blood sugar and insulin.
  • Manipulate Protein and Fat Intake for Better Insulin Response: Poliquin also highlighted the need for enough protein and fat in your diet to help insulin response and muscle growth. Eat high-quality protein sources like grass-fed beef, wild game, and eggs. He also suggested eating healthy fats, like avocados, nuts, and olive oil, to support hormone production.
  • Customize Your Nutrition Plan: Poliquin knew that not everyone responds to low-carb diets the same way. He believed each person should create their own nutrition plan based on their needs, goals, and genetics. By trying different macronutrient ratios and tracking your progress, you can find the best balance of carbs, proteins, and fats for your body.
  • Go to Sleep: Poliquin also discussed the importance of sleep for muscle growth and performance. Plus, adequate sleep helps control insulin sensitivity which supports muscle growth.

Simple Strategies to Increase Insulin’s Anabolic Effect

Based on Coach Poliquin’s advice and combined with recent science, here’s a simplified strategy to boost insulin’s anabolic signaling effect:

Morning Routine: Start your day with a protein-rich breakfast to support repair and growth. Include healthy fats, such as avocados or nuts, to support hormone production.

Pre and Intra Workout: Consume a serving of Surge Workout Fuel (Buy at Amazon) about 15 minutes before your workout to enhance energy levels and endurance. Drink another serving during training.

SURGEAMZ

Post-Workout: Eat a meal rich in high-quality carbohydrates and protein within 30-60 minutes after your workout to spike insulin levels.

Throughout the Day: Focus on nutrient-dense, low-glycemic carbs, such as sweet potatoes, quinoa, and oatmeal. Prioritize high-quality protein sources. Adjust your carb intake based on your activity levels and individual needs.

Evening Routine: A protein-rich meal or snack before bedtime supports overnight muscle repair and growth. Prioritize sleep to enhance insulin sensitivity.

Resetting the Body to Maximize Anabolic Response

Despite our best efforts, sometimes our bodies become less sensitive to insulin’s effects. Aging and a high-carb lifestyle combined with stress can flip the switch – the body begins to ignore insulin’s anabolic signal. To make the most of insulin’s muscle-building power, re-sensitize your body. Here are some tips to help boost insulin sensitivity:

1. Go Low Carb for a While

Keeping insulin low by reducing carb intake will make your body pay attention to insulin when it’s present again. This may take weeks or months. Blood tests (A1C and HOMA-IR ratio) can be helpful.

2. Use a Constant Glucose Monitor (CGM)

CGMs devices allow you to monitor your response to food. Learning how to modulate glucose spikes and bring them down quickly after eating can be an invaluable tool. I’ve used the Veri device with patients and athletes successfully.

3. Exercise, and Not Just by Lifting Weights

Both resistance training and cardio help your body respond better to insulin. Walking after meals can be a huge tool for regaining insulin sensitivity.

4. Try Fasting

Intermittent fasting – alternating between fasting and eating periods – can improve insulin sensitivity and help regulate blood sugar levels for more efficient muscle-nutrient uptake. Several weeks of 12-16 hour fasts (4-8 hour eating window) can bump up sensitivity significantly. Fasting can also be done during specific days of the week, alternating days of normal eating and fasting.

5. Stop Being Fat

Extra body fat reduces insulin sensitivity. Maintain a healthy body weight to enhance your body’s response to insulin.

6. Sleep Well

Get 7-9 hours of quality sleep each night. This has a huge anabolic payoff.

7. Manage Stress

Chronic stress hurts insulin sensitivity. Find a stress-reducing activity to keep stress levels under control.

8. Consider Supplements

Some supplements, such as alpha-lipoic acid, chromium, and magnesium, may improve insulin sensitivity. I like:

Elitepro (Buy at Amazon)
Carbolin 19 (Buy at Amazon)
Indigo-3G (Buy at Amazon)
Micellar Curcumin (Buy at Amazon)

By following these simple tips and improving your body’s sensitivity to insulin, you can maximize your muscle-building potential. Keep in mind, everyone’s needs are different, so find the right balance for your goals and lifestyle.

ElitePro Minerals

Buy-on-AmazonC19

IG3Amazon

MC-on-Amazon

References

References

  1. Röder S. et al. Insulin’s Mechanism of Action: An In-Depth Look at the Different Intracellular Pathways. Eur Endocrinol. 2020;16(2):106-110.
  2. Bingham EM et al. The role of insulin in human brain glucose metabolism: an 18fluoro-deoxyglucose positron emission tomography study. Diabetes. 2002 Dec;51(12):3384-90. PubMed.
  3. Vega RB et al. Role of insulin signaling in the interaction between muscle protein synthesis and breakdown during and after exercise. Exerc Sport Sci Rev. 2014;42(3);117-125.
  4. Jacobsen ALG et al. Role of dietary carbohydrates in muscle glycogen synthesis after strenuous exercise. Eur J Appl Physiol. 2021;121(3):621-639.
  5. Ji LL et al. Effect of insulin on amino acid uptake and protein turnover in skeletal muscle from exercised rats. Am J Physiol. 1987;252(6):E712.
7 Likes

I am curious how you would apply these concepts to someone who is diabetic.

I currently take 50 units of basal insulin (Tresiba) per day to regulate blood sugar levels. The interesting thing to note is that I believe I have been building muscle faster while on insulin compared to even my college days of have lifting. Am I getting a side benefit of this?

1 Like

@cyclonengineer , Great question.

Looking through your other TNation Forum posts, you are athletic and training-heavy (I swear I’m not stalking you!). GREAT! Even with reduced training in the recent past, your youth and training are big stimulators of both Testosterone/Growth Hormone release as well as insulin sensitivity. SO NEVER STOP!

You are in the sweet spot because of your youth and training. Insulin stimulates testosterone release when the testicles are properly insulin-sensitive, and increased testosterone helps overall insulin sensitivity in the body. This is how we all want the system to work. Here is a study (one of many) that outlines this relationship:

Ottarsdottir K, Nilsson AG, Hellgren M, Lindblad U, Daka B. The association between serum testosterone and insulin resistance: a longitudinal study. Endocr Connect. 2018 Dec 1;7(12):1491-1500. doi: 10.1530/EC-18-0480. PMID: 30592706; PMCID: PMC6311464.

The danger of insulin exposure, whether endogenous (the body produces from carbohydrate exposure) or exogenous (you inject it in), is elevated insulin exposure will inevitably lead to reduced insulin sensitivity and insulin resistance. So, anything that allows you to reduce insulin levels in general balanced with the anabolic needs of your body due to training is where we want to try to aim. This is a time of exposure as well as the amount of insulin being exposed to the situation.

If you are not familiar, Jason Poston is a Type I Diabetic IFBB pro champion. He talks a lot about this and I think a great resource for an athlete like you. Here is a great discussion he did a couple of years ago.

Happy Training, and keep sharing what you learn.

5 Likes

Great article, I was inquiring information about this subject this week so I’m glad you posted this one!

I had a question, is it necessary or more beneficial like some claim, in order to maximize the benefits of insulin, to eat keto until peri workout, or is it ok to have low glycemic carbs here and there throughout the day? As mentioned in the article, Poliquin advices eating low glycemic carbs, but is this also the case for post workout nutrition?

1 Like

Looks like the strategy in this article is make yourself less resistant to insulin so that less is needed to regulate blood sugar?

If so, Then you’re producing less insulin, because you don’t need as much. Its counterproductive to any claimed benefit of more insulin=more muscle.

Take a sedentary non-diabetic 400lb person for example and you’ll find their insulin production is through the roof due to insulin resistance.

An active 175lb male will have a much lower insulin resistance and use a fraction of the daily amount the first case would be. Who has more muscle? Which example has a higher life expectancy?

I’m no doctor but the argument that insulin helps muscle building And can be manipulated naturally for a positive outcome is not possible or at best, a wash. You either have too little(diabetic) or just enough. DO NOT think injections of insulin will stimulate muscle growth. You are just about guaranteed to have a low blood sugar level that will wreck you.

2 Likes

@Mori , It is not necessary to stay in Ketosis. However, I think it is important to understand that building muscle, losing weight, and other development goals is a “game” of manipulating hormones.

Coach Poliquin was a big component of the concept; “earning your carbs.” The idea behind this concept is that carbohydrates should be consumed based on an individual’s activity level, body composition, and specific goals. In other words, you need to work out and expend energy to justify eating carbohydrates, especially if your goal is to improve body composition or lose fat.

Charles believed that more active people, particularly those engaged in intense workouts or sports, require more carbohydrates to replenish glycogen stores and support muscle recovery. On the other hand, those who are less active or have higher body fat may benefit from a lower carbohydrate intake to improve insulin sensitivity and promote fat loss.

“Earning your carbs” implies that you should tailor your carbohydrate intake according to your training intensity, personal goals, and individual needs. This approach helps maintain a balance between energy expenditure and consumption, which can support optimal body composition and performance. This means you may be cycling into and out of ketosis pretty frequently.

Cycling between ketosis and non-ketosis states, you can support the various goals of each phase of building muscle, adjusting body composition, and strength development. Here’s how:

  1. Building bulk: This phase focuses on increasing muscle size, known as hypertrophy. It typically involves higher calorie intake and lifting heavy weights with moderate repetitions. During this phase, a non-ketosis state with a higher carbohydrate intake can provide the necessary energy for intense workouts and support muscle glycogen stores. You can cycle carbs to maintain insulin sensitivity and promote muscle growth.
  2. Building lean muscle mass/body composition manipulation: In this phase, the goal is to reduce body fat while maintaining or building muscle mass. A ketogenic diet can be beneficial during this phase, promoting fat loss while preserving muscle. By switching to a high-fat, moderate-protein, and low-carbohydrate, your body will enter a state of ketosis, using fat as its primary energy source. This can help you achieve a leaner physique without compromising muscle mass.
  3. Gaining strength: This phase focuses on increasing overall strength and power without necessarily adding size. You can cycle between ketosis and non-ketosis states during this phase based on your workout intensity and goals. For example, when you perform heavy, compound lifts, you can increase your carbohydrate intake to fuel your workouts and stimulate insulin for anabolic increase. You can switch to a more ketogenic diet on less intense or rest days to maintain fat adaptation and insulin sensitivity and support recovery.

To make the most of cycling between ketosis and non-ketosis states, it’s essential to consider the following:

  • Monitor your macronutrient intake and adjust based on your goals, workout intensity, and personal preferences.
  • Pay attention to your body’s response to different diets and training phases, learn how much carbs to consume, and adapt your approach accordingly.
  • Prioritize rest and recovery, as well as stress management, to optimize hormone production and muscle growth.
  • Ensure you’re consuming enough high-quality protein to support muscle repair and growth, regardless of your diet.

Remember that individual responses to different training phases and diets can vary.

2 Likes

You’re right! To a point.

The idea is to improve insulin sensitivity so your body needs less insulin to manage blood sugar levels and improve anabolic response. But that’s just one piece of the puzzle. To make the most of your workouts, it’s also essential to focus on other aspects like proper nutrition, timing your carbs around exercise, and getting enough sleep. Eating high-quality carbs and proteins can maximize recovery and muscle growth. And don’t forget about sleep and stress management – it’s super important for muscle growth and helps keep your hormones in check. So, in a nutshell, it’s all about finding the right balance between exercise, nutrition, and rest to maximize your anabolic response and get the best results possible.

I know plenty of skinny Type II diabetics with high lean body mass-to-fat ratios. Some of these are so unbalanced in their stress and recovery their body is producing copious amounts of glucose. Even well before developing any formal symptoms of diabetes, individuals can significantly reduce their response to exercise despite their best effort to eat well. Some of these individuals may be the frustrated “hard gainers.”

For example, my wife, experimenting with trying ketosis, was extremely frustrated after three months of trying. Her glucose always hovered near 100 and spiked quickly with high-protein meals. She never entered into ketosis. Being a “night owl,” she would only get ~6hrs of sleep. The CEO of Lumen suggested she try a regular 8-9 hours of sleep for a few days. She entered into ketosis on the second day. She can now reliably get back into it with 12-16hrs fasting as long as she gets the 8-9hrs sleep.

In her case, I can tell you that she did not respond to simple blood sugar manipulation with low-carb and even carnivore strategies. Instead, her system responded to her physiological stress more than the food alone.

This must be a holistic approach to be truly successful.

***Hey, I wanted to give you a heads-up about using insulin injections to boost muscle growth. (Which I would NEVER advocate!) While it’s true that insulin plays a role in the anabolic process, using insulin injections for this purpose can be quite risky and potentially dangerous. In fact, taking extra insulin when you don’t need it could lead to rapid insulin resistance over time, making it harder for your body to manage blood sugar levels properly. This can have serious health consequences, including an increased risk of developing type 2 diabetes and wrecking your body. So, instead of going down this risky path, focusing on a strategic diet, smart training, and proper recovery is much better to maximize your muscle growth naturally and safely.

I hope Charles is smiling somewhere in the great “iron pile in the sky!”