Insulin is one of the most powerful anabolic hormones in the human body; it regulates fat storage, glycogen storage and consequently plays a very significant role in ATP (Adenosine Triphosphate) storage. Insulin is both your best friend and your worst enemy as a Bodybuilder because in order for your diet to yield the maximum fruits of you labor you MUST learn to control you blood sugar.

You can gain an incredible amount of LBM with out gaining 1OZ. of fat. The secret is in controlling insulin secretion and blood sugar levels. This may very well be the absolute secret to getting big, VERY big with out gaining the fat usually associated with a typical “bulking” cycle.

You need insulin to transfer nutrients into the muscles. You definitely can imagine how important that is after an intense workout; you also know that you need ATP for any workout to be a good one, so we need to create an insulin spike prior to the workout. Not a huge spike but a slow climb so we will wan to consume carbs that are of a lower GI.

Prior to the workout, this should give the muscles all the nutrients and ATP needed to carry you through your weight training session. Then during your training, you should consume a high GI carb drink, basically something light about 30 minutes to 1 hour before you’re done this will give us a nice spike and a great pump. Ok you’ve just finished the most gut wrenching workout of your life, and you want to go puke your balls out your nostrils, WAIT you forgot the most important meal, that’s right the post workout meal. Here you want to really sock it to your pancreas. So you eat a big bowl of rice (or any other high GI carb) and 1 gram of protein for every LB of body weight. Now you’re no doubt tired from the spike and the work out, so if time permits take a power nap, your increased insulin levels, will promote a spike in growth hormone and the nap will prolong this spike. So there you have it, you’re now in an anabolic state and wake up refreshed, for the rest of the day just eat light proteins and fats and maybe some low GI carbs before bed time, just to help you sleep.

Let’s review the plan. These training times are hypothetical of course.

6:00: Low GI foods to promote slow insulin ascent and an ATP trickle into muscle cells.
7:30: Workout, Middle of the workout you consume a high GI carb drink.
9:00: High volume of carbs and at least 1 gram of protein per lb. of body weight.

The reason for the high protein consumption post workout is that insulin increases protein syntheses by a VERY substantial margin, so carbs and lean proteins go very well together. Fats and proteins should be eaten together and Carbs and fats should never be eaten together. Insulin shuttles ATP to the muscle cells but it also shuttles carbs to lipids or fat cells.

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