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What's the deal with insulin? How many IU's does one take and how do you not go into diabetic shock? I want to do it but dont want to die, at least for a few seasons anyway
Insulin do's an dont's?
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AnabolicDiabetic
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Do a search..there's some good threads along the board.
Italianboy
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I've saved this on my PC but don't remember when I got it!:
"Description: This description was taken directly from Brian Raupp's Anabolix Research page since this drug is so dangerous and his description is by far the most comprehensive that I have found on the internet.
Insulin is a hormone produced in the pancreas which helps to regulate glucose levels in the body. Medically, it is typically used in the treatment of diabetes. Recently, insulin has become quite popular among bodybuilders due to the anabolic effect it can offer. With well-timed injections, insulin will help to bring glycogen and other nutrients to the muscles.
In America, regular human insulin is available without a prescription by the name of Humulin R by Eli Lilly and Company. It costs about $20 for a 10 ml vial with a strength of 100 IU per ml. Eli Lilly and Company also produces 5 other insulin formulations, but none of these should be used by bodybuilders. Humulin R is the safest because it takes effect quickly and has the shortest duration of activity. The other insulin formulations remain active for a longer time period and can put the user in an unexpected state of hypoglycemia.
Hypoglycemia occurs when blood glucose levels are too low. It is a commonand potentially fatal reaction experienced by insulin users. Before an athlete begins taking insulin, it is critical that he understands the warning signs and symptoms of hypoglycemia. The following is a list of symptoms which may indicate a mild to moderate hypoglycemia: hunger, drowsiness, blurred vision, depressive mood, dizziness, sweating, palpitation, tremor, restlessness, tingling in the hands, feet, lips, or tongue, lightheadedness, inability to concentrate, headache, sleep disturbances, anxiety, slurred speech, irritability, abnormal behavior, unsteady movement, and personality changes. If any of these warning signs should occur, an athlete should immediately consume a food or drink containing sugar such as a candy bar or carbohydrate drink. This will treat a mild to moderate hypoglycemia and prevent a severe state of hypoglycemia. Severe hypoglycemia is a serious condition that may require medical attention. Symptoms include disorientation, seizure, unconsciousness, and death.
Insulin is used in a wide variety of ways. Most athletes choose to use it immediately after a workout. Dosages used are usually 1 IU per 10-20 pounds of lean bodyweight. First-time users should start at a low dosage and gradually work up. For example, first begin with 2 IU and then increase the dosage by 1 IU every consecutive workout. This will allow the athlete to safely determine a dosage. Insulin dosages can vary significantly among athletes and are dependent upon insulin sensitivity and the use of other drugs. Athletes using growth hormone and thyroid will have higher insulin requirements, and therefore, will be able to handle higher dosages.
Humilin R should be injected subcutaneously only with a U-100 insulin syringe. Insulin syringes are available without a prescription in many states. If the athlete can not purchase the syringes at a pharmacy, he can mail order them or buy them on the black market. Using a syringe other than a U-100 is dangerous since it will be difficult to measure out the correct dosage. Subcutaneous insulin injections are usually given by pinching a fold of skin in the abdomen area. To speed up the effect of the insulin, many athletes will inject their dose into the thigh or triceps.
Most athletes will bring their insulin with them to the gym. Insulin should be refrigerated, but it is all right to keep it in a gym bag as long as it is kept away from excessive heat. Immediately after a workout, the athlete will inject his dosage of insulin. Within the next fifteen minutes, he should have a carbohydrate drink such as Ultra Fuel by Twinlab. The athlete should consume at least 10 grams of carbohydrates for every 1 IU of insulin injected. Most athletes will also take creatine monohydrate with their carbohydrate drink since the insulin will help to force the creatine into the muscles. An hour or so after injecting insulin, most athletes will eat a meal or consume a protein shake. The carbohydrate drink and meal/protein shake are necessary. Without them, blood sugar levels will drop dangerously low and the athlete will most likely go into a state of hypoglycemia.
Many athletes will get sleepy after injecting insulin. This may be a symptom of hypoglycemia, and an athlete should probably consume more carbohydrates. Avoid the temptation to go to bed since the insulin may take its peak effect during sleep and significantly drop glucose levels. Being unaware of the warning signs during his slumber, the athlete is at a high risk of going into a state of severe hypoglycemia without anyone realizing it. Humulin R usually remains active for only 4 hours with a peak at about two hours after injecting. An athlete would be wise to stay up for the 4 hours after injecting.
Rather than waiting to the end of a workout, many athletes prefer to inject their insulin dosage 30 minutes before their training session is over and then consume a carbohydrate drink immediately following the workout. This will make the insulin more efficient at bringing glycogen to the muscles, but it will also increase the danger of hypoglycemia. Some athletes will even inject a few IUs before lifting to improve their pump. This practice is extremely risky and best left to athletes with experience using insulin. Finally, some athletes like to inject insulin upon waking in the morning. After the injection, they will consume a carbohydrate drink and then have breakfast within the next hour. Some athletes find this application of insulin very beneficial for putting on mass, while others will tend to put on excess fat using insulin in this way.
Insulin use can not be detected during a drug test. For this reason, along with the fact that it is cheap and readily available, insulin has become a popular drug among the competitive athlete. However, before an athlete attempts to use insulin, he should educate himself and make himself aware of the consequences. One mistake in dosage or diet can be potentially fatal.
Effective Dose: 1 IU per 10 - 20 lbs. of body weight
Street Price: Can be bought over-the-counter for around $15 - 20 / 10 cc. bottle Humulin-R
The Physiological Role of Insulin in the Body:
Insulin is a hormone which is manufactured in the pancreas and which has a number of important physiological actions in the body. It is an essential hormone in maintaining the body's blood glucose level so that the brain, muscles, heart and other tissues are adequately supplied with the fuel they require for normal cellular metabolism and normal function. Insulin also plays an essential role in fat and protein metabolism. For example, it promotes transport of amino acids from the bloodstream into muscle and other cells. Within these cells, insulin increases the rate of incorporation of amino acids into protein (amino acids are the building blocks of protein) and reduces protein break down in the body ("catabolism"). These physiological actions probably form the basis of speculation regarding the additional anabolic gains which might be made through the use of exogenously administered insulin.
Normally, blood glucose and blood insulin levels are not both elevated for any extended period of time as these two chemicals influence each other through a feedback system in the body. In the post-absorptive state, the blood insulin concentration tends to decrease during exercise, allowing the blood glucose to be maintained at or above resting levels and to provide increased energy supplies (fuel) to muscle cells. Following a meal, the blood glucose and amino acid levels rise (the absorptive state) and this triggers an increase in insulin release from the pancreas, driving glucose and amino acids from the blood into cells and maintaining the blood glucose level within a certain physiological (operating) range.
Intending users should also be aware that insulin stimulates lipid (fat) synthesis from carbohydrate ("lipogenesis"), decreases fatty acid release from tissues ("lipolysis") and leads to a net increase in total body lipid stores. The development of such increased body fat stores runs counter to the training goals of most body builders, athletes and those seeking to improve their physical appearance.
In striving to become bigger, stronger, more competitive or more physically attractive you should also remember that no matter what you do, your genetic make-up will have an influence on what you are able to achieve. It is important to realize that you cannot look exactly like the role model you admire because you have inherited a different set of genes.
The Glycemic Index Factor:
Scientists have discovered that carbohydrate containing foods can be measured and ranked on the basis of the rate and level of blood glucose increase they cause when eaten. This measurement is called the "Glycemic Index" or "G.I. factor". The rate at which glucose enters the bloodstream affects the insulin response to that food and ultimately affects the rate at which this glucose (fuel) is made available to exercising muscles. (2)
Low G.I. foods are those measuring less than 50 on a scale of 1-100. Moderate G.I. foods are those with a reading of 50-70 and high G.I. foods are those measuring 71 or greater on this scale. Pure glucose has a G.I. of 100.
Foods which have a high G.I. produce a rapid increase in blood glucose and blood insulin levels. Examples of such high G.I. foods are potatoes, ice cream, many cereals particularly those with a high sugar content, some varieties of rice (e.g. Calrose) and sweets.
Foods with an moderate G.I. include some brands of muesli, some varieties of rice, white or brown bread, honey and some cereals.
Foods with a low G.I. produce a slower, smaller but more sustained increase in blood glucose levels. Examples of such low G.I. foods are pasta, varieties of high amylose rice, barley, instant noodles, oats, heavy grain breads, lentils, and many fruits such as apples and dried apricots. Low G.I foods are advantageous if consumed at least two hours before an event. This gives time for this food to be emptied from the stomach into the small intestine. Since these foods are digested and absorbed slowly from the gastro-intestinal tract, they continue to provide glucose to muscle cells for a longer period of time than moderate or high G.I. foods, particularly towards the end of an event when muscle glycogen stores may be running low. In this way, low G.I. foods can increase a person's exercise endurance and prolong the time before exhaustion sets in.(2)
High G.I. foods, preferably in the form of liquid foods or glucose drinks of approximately 6% in concentration, can enhance endurance during a very strenuous event lasting more than 90 minutes. ("strenuous" being defined as an athlete exercising at more than 65% of their maximum capacity). Some athletes may prefer food rather than liquid replenishment. Miller(2) suggests glucose enriched honey sandwiches, which have a G.I. factor of 75 or jelly beans, which have a G.I. factor of 80.
Miller suggests that an athlete who is engaged in a prolonged strenuous event should consume between 30 and 60 grams of carbohydrate per hour during the event.
High G.I. foods are also desirable after completing an exhausting sporting or training event when muscle and liver glycogen stores have been depleted, as they provide a rapidly absorbed source of glucose and stimulate insulin release from the pancreas. This insulin in turn stimulates the absorption of glucose into liver and muscle cells and its storage as hepatic and muscle glycogen, optimizing recovery and preparation for the next training or competitive event.
It has been shown that greatest benefit can be had if an athlete consumes these high G.I. carbohydrate foods as soon as possible after an event, preferably within an hour or less. It is further recommended that a high carbohydrate intake be maintained during the next 24 hours. Miller suggests eating at least one gram of carbohydrate per kilogram body weight each 2 hours after prolonged heavy exercise and at least 10 grams of high G.I. carbohydrate per kilogram body weight over the 24 hour period following this exercise.
For these reasons, an athlete who needs to maintain a high level of activity and performance on consecutive days or more extended periods of time should eat large amounts of high G.I. foods. However, a reasonable quantity of low G.I. carbohydrate food should be consumed before an event in order to improve endurance.
A Natural Method of Maintaining an Elevated Blood Insulin Level:
Noting the hypothesis that an elevated blood insulin level may be of some advantage to bodybuilders, Fahey and his colleagues (1993) undertook an experiment in which they fed athletes a liquid meal of "Metabolol", which consisted of 13.0 g protein, 31.9 g carbohydrate and 2.6 g fat per 100 ml and provided 825 kJ of energy.
These researchers demonstrated that it is possible with such intermittent feeding during intense weight training to maintain a person's blood glucose at or above resting levels and at the same time, significantly increase insulin levels for the duration of the workout. This suggests a potentially effective and safe non-drug method for achieving a sustained elevation of blood insulin levels.
The authors of this research commented that "theoretically, this could provide a biochemical environment conducive to accelerating the rate of muscle hypertrophy and inhibiting protein degradation." However, the writer knows of no scientific studies which support this theory.
It is also relevant to note that muscle repair and growth begins in the hours and days following heavy exercise. It is doubtful that the use of insulin just prior to a workout will have any anabolic effects over and above natural processes, at this time. However, use of insulin prior to a workout will certainly expose you to much greater risk of serious harm. If you believe it is beneficial to have a higher insulin blood level during workouts, use the natural method outlined here.
Level of Risk Associated with Insulin Use:
The use of all drugs carries some risk along with potential or perceived benefits, whether used for legitimate medical reasons or for other purposes. Insulin carries some risk even when used by an insulin dependent diabetic, as demonstrated by the observation that some diabetics run into difficulties with their treatment from time to time and often require assistance to restabilize their medical condition and insulin requirements. If used by a healthy non diabetic person in whom there is no natural deficiency in insulin production or reduced insulin sensitivity and in the absence of medical advice and monitoring, the risks may be substantially increased.
The major risk associated with insulin is a physical state known as hypoglycemia or "low blood sugar". This occurs when the level of glucose in the blood falls below a certain level required for normal body function. If the blood glucose level is substantially reduced below this normal level and if this is not quickly corrected, there is a risk of disorientation, collapse, coma, permanent brain damage and even death. Exercise and reduced food intake decreases the body's need for insulin and increases the risk of hypoglycemia associated with non-medical use of insulin.
It is difficult to provide a quantitative estimate of risk for any drug but on a scale of risk in relation to other non-medical and unsanctioned drug use, the use of insulin in this manner would rank towards the higher end of the scale. If zero equals "no risk" of harm to a person's health and ten equals "extreme risk", the use of anabolic steroids in a non-medical context might rate towards the middle of the scale of risk (particularly in the medium to long term) whilst insulin would rate higher. This level of risk associated with insulin use will depend on a number of factors:
Whether the person is a diabetic or not: non-diabetics and lean healthy people are more sensitive to the blood glucose lowering effects of insulin than diabetics;
Type of insulin: short acting insulin preparations are considerably safer than long acting preparations because with short acting types, it is much easier to avoid hypoglycemia with adequate food intake. With the non-medical use of longer acting insulin preparations, a person is at real risk of experiencing hypoglycemia late in the day, particularly in between meals, during or after exercise and when asleep. Regardless of this advice, some people are in reality using a mixture of short and long acting insulin preparations and exposing themselves to unnecessary increased risk.
Food intake: the type and timing of food consumed, its glycemic index (the glucose elevating effect) and the amount consumed;
Body weight;
Timing of insulin administration in relation to food intake and exercise;
Individual variation: two different people can respond in a very different way to a given dose of insulin, even if they are of a similar height, weight and other personal characteristics. The fact that a certain dose does not seem to cause a problem for one person does not mean this will be so for another. In addition, the response to insulin will also vary greatly within any one individual over time, according to changes in one or more of the above noted factors.
5-10 Units of a short acting preparation may have little or no observable impact on someone who eats a meal soon before or after but this dose could cause hypoglycemia and collapse in a person who has not consumed adequate food in close proximity to the time when the insulin begins to take effect (insulin starts to take effect within 5-10 minutes if injected by intra-muscular route and in 30-60 minutes if injected by subcutaneous route). Foods with a high glycemic index will maintain the blood glucose level for a short period of time, perhaps an hour or so whilst those with a low glycemic index will provide for more sustained glucose levels. Risk Reduction Advice:
Given the risks of using insulin for non medical purposes, the best advice one can give is not use it in this way. Even the body building magazines such as "Muscle Media 2000" advise: "If you're thinking about using insulin, think twice - it's really risky!"(3) However, if you are not persuaded by this advice and are determined to pursue its use in the hope of achieving some additional anabolic or other gains, you should take the following precautions:
Consider using the natural method of raising your blood insulin level during workouts by consuming glucose containing fluids at intervals during exercise. These fluids may have a protein sparing effect and at the same time, will help maintain keep your blood glucose and blood insulin levels. However, if you decide to use insulin, you should consider the following advice:
Always use insulin in the presence of someone else who knows about and understands the exact risks of using insulin in this manner, so they are able to act quickly and appropriately should something go wrong;
Always use a sterile needle and syringe every time and a clean injecting technique (e.g. don't touch the needle or the skin where you are going to inject, with your fingers and don't breathe on or cough over the injection site before or after injecting.)
Be aware that 1.0 ml of insulin contains one hundred International Units (100 IU), 0.1 ml of insulin contains ten (10) IU and 0.01 ml contains one (1.0) IU. So take care in measuring out your insulin ….it is very concentrated!
Note that 0.01 ml is the volume contained in the space between the smallest graduated markings on a 1.0 ml Terumo diabetic syringe;
Inject by the subcutaneous route (injecting just under the skin and preferably in the abdominal area or outer part of the upper thigh), not intramuscularly or intravenously as using the latter routes can lead to a rapid rise in blood insulin level and a sudden hypoglycemic episode;
Alternate your injection sites in order to minimize tissue damage ("lipoatrophy" or "lipohypertrophy";
Always use a short acting, "regular" insulin (e.g. Actrapid, Insulin Neutral, Humulin R, Hypurin Neutral) rather than a longer acting insulin preparation (e.g. Semilente, Lente or Ultralente);
Use a human insulin rather than an animal insulin preparation if possible (there is little animal insulin available now);
Start with no more than 5 IU (0.05 ml) of this short acting/ regular insulin preparation and increase the dose gradually over a period of one week, to a dose no higher than 20 IU (0.20 ml) per day. Doses above this will expose you to progressively greater risk and most body builders who use insulin believe there is no advantage in taking doses higher than this. Anecdotal evidence amongst bodybuilders suggests increased doses leads to excess bodyfat accumulation.
The writer would caution against users falling into the trap of thinking: "If 20 units is good, 40 units will be twice as good" or "Joe says he injected 20 units and it didn't affect him, so it will be safe for me to inject 30 or 40 units". All drugs have a therapeutic dose range and above this, may be toxic or even lethal. If you are not diabetic, your body does not require additional insulin and there is no therapeutic range for you. In addition, people are different and often respond differently to drugs. An individual may also respond differently to the same drug in the same dose at different times, depending on a wide range of factors such as their general health, alcohol or other drugs taken, food eaten, exercise undertaken before, during or after drug administration and so on.
Don't use a medium or long acting insulin in the middle or latter part of the day, as you may very well experience a hypoglycemic attack whilst you are asleep. If this happens, neither you nor anyone else will be aware of or able to respond to your urgent need for glucose, in order to prevent possible serious harm.
Dietary Guidelines:
Close attention to diet is extremely important in people using insulin, whether this is for legitimate medical purposes or for other reasons. You can reduce your risk by consuming an adequate amount and mixture of high and low G.I. carbohydrate foods and drinks immediately after using insulin and at regular intervals (every 2-3 hours) throughout the day.
High G.I. carbohydrates (e.g. sweets, soft drinks and ice-cream) will raise your blood sugar quickly and prevent early hypoglycemia. Low G.I. carbohydrates (e.g. white pasta, high amylose rice, softened whole grain breads and instant noodles) are metabolized more slowly and will keep your blood glucose level up over a more extended period of time, when the medium acting insulin preparations begin to take effect;
55-65% of your total daily energy intake should be in the form of carbohydrates, 15-20% as protein and ~20% as fat. You should seek advice from a dietitian about your daily requirements but most heavy training athletes need to consume between 3,000 and 5,500 Calories per day (depending on the sport and level of training) and between 450 and 800 grams of carbohydrate each day. If you are a body builder who weighs 100 kg and your total energy requirements are calculated to be 4,000 calories/ day, you should aim to eat approximately 570 grams of carbohydrate each day. If your total energy requirements are calculated to be 5,000 calories/ day, you should aim to eat approximately 720 grams of carbohydrate each day.
Divide up your calculated total daily carbohydrate requirements over the course of your waking hours and consume frequent carbohydrate meals throughout the day. For example, if you require 4,000 calories per day, you might eat six meals of 650-700 Calories at 2-3 hour intervals.
This would mean eating approximately 90-100 grams of carbohydrate each meal, which for example you will obtain from 7 slices of bread alone or 4-5 slices of bread with 1 ½ tablespoons of honey or 500 ml of Sustagen or 3 slices of bread eaten with a 450 gram can of baked beans. You can refer to the attached food tables to work out your own requirements according to your own food preferences. You will need to choose a mixture foods from this table with a high, medium or low G.I., according to the nature and level of the training you are doing.
Once again, the writer would strongly recommend that you consult a dietitian who has an interest and experience in sports nutrition, in order to assist you design a dietary program which is best suited to your training goals and needs and to your food preferences. It is equally important that you find a dietitian with whom you feel comfortable telling about your insulin or other performance enhancing substance use, as their advice may otherwise be less than useful to you. If your dietitian does not know about and does not take such substance use into account, their advice may even add to the dangers associated with this substance use.
Always have a source of glucose or other high G.I. food ready at hand, in case you should begin to experience the symptoms of hypoglycemia. If this does occur, you should take this glucose or food without delay. You should eat or drink 15-20 grams of carbohydrate to begin with, which is contained in ~ 2 slices of white or brown bread, two glasses of milk, a half glass of soft drink, a tablespoon of honey or six jelly beans.
Other examples of glucose or other high Glycemic index carbohydrate preparations which you can use include: glucose tablets, glucose powder mixed in a small volume of water, barley sugar, or other sweets or if these are not immediately available, a sugar containing cordial, soft drink or plain sugar dissolved in water. This should be followed by an adequate low Glycemic index carbohydrate meal to prevent further hypoglycemia since the insulin levels are likely to remain high for some hours after the high Glycemic index carbohydrates are used up (metabolized) in the body.
The Crucial Role of the Friend or Peer Observer:
If you are going to use insulin, it is essential that you have a friend or peer observer remain with you in case you experience problems. This person really needs to be with you for the whole time while the insulin preparation used is working.
Be aware that the risk of hypoglycemia occurs not at the time of insulin injection but rather, when the insulin starts to take effect. The risk will be greatest when your insulin blood level nears or reaches its highest level, usually 30-60 minutes afterwards if a short acting insulin preparation is used (by subcutaneous injection) and up to 20 hours later if a long acting insulin is used.
Consider giving this paper to the person who is going to be with you when you use insulin, so they are aware of the things to look out for and what to do if you should experience a hypoglycemic reaction. The following instructions are for a peer observer or other person who may find you experiencing difficulty as a result of overdosing on insulin or any other drug or combination of drugs:
Instructions for the Peer Observer Assisting an Insulin User:
If the person who has used insulin states that they are beginning to feel any of the following symptoms:
faintness, dizziness, thirst, hunger, nausea, weakness, sweating,
Or if you observe that they have become:
confused, disorientated, sweaty, drowsy,
You should immediately give them glucose or a sugar containing drink or food as mentioned above. However, you should not try to give a person food or fluids if they are so drowsy that they are unable to swallow it, since they will be at risk of accidentally breathing in (aspirating) this food or fluid. If they cannot readily respond to your questions or your commands, you should assume they are unable to swallow anything safely.
If the person loses consciousness, you should place them in either a "lateral" or "coma" position, tilting the head fully back and jaw forward, in order to ensure an open airway and protect them from possible aspiration. Keep them in this position while medical assistance is being sought.
You should then immediately call an ambulance by dialing "911", to get them to a hospital without any delay whatsoever. When the ambulance arrives, you should tell the ambulance officers exactly what the person has taken and what you have observed so the correct treatment can be provided promptly. This is essential as the person's life may be at stake.
Severe hypoglycemia or a combination of alcohol and other drugs, particularly drugs which suppress the central nervous system, can cause a person to stop breathing and their heart to stop beating. Remember, it only takes a few minutes for someone to suffer permanent brain damage or to die, once they stop breathing.
There are several common signs which may be apparent in someone who has overdosed from one or a combination of drugs. These include:
very slow or shallow breathing or no breathing at all (listen close to the person's mouth and nose for breath sounds and look for movement of their chest wall) snoring or gurgling breathing in someone who is asleep blue lips and fingernails (caused by lack of oxygen) no response to shaking, calling their name or pain (try pinching their earlobe and pressing down hard on one of their fingernails with a pen) very slow, faint pulse or no pulse at all
What To Do in the Event of an Overdose:
stay calm, squeeze earlobe/ press on fingernail of person in an effort to arouse them if person responds, try to walk them around if no response, check person's breathing and pulse if unconscious but breathing, place in lateral or coma position call an ambulance by dialing 911 –
they will give you advice on what to do, which might include:-
if there is a pulse but the person is not breathing, start artificial respiration, otherwise known as Expired Airways Resuscitation (EAR), without delay if no pulse, start cardio-pulmonary resuscitation (CPR) stay with the person, continuing to administer artificial respiration or CPR until the ambulance arrives. Keep them in the lateral or coma position if they are breathing on their own. tell the ambulance officers exactly what they may have taken and what you have observed
The writer would like to emphasize once more that this paper should in no way be construed as an encouragement to people to use insulin in an effort to increase muscle mass, sports performance or appearance. Rather, it represents a pragmatic attempt at providing harm reduction advice to people who choose to take the risk of using insulin in this way, despite their knowledge of those risks."
"Description: This description was taken directly from Brian Raupp's Anabolix Research page since this drug is so dangerous and his description is by far the most comprehensive that I have found on the internet.
Insulin is a hormone produced in the pancreas which helps to regulate glucose levels in the body. Medically, it is typically used in the treatment of diabetes. Recently, insulin has become quite popular among bodybuilders due to the anabolic effect it can offer. With well-timed injections, insulin will help to bring glycogen and other nutrients to the muscles.
In America, regular human insulin is available without a prescription by the name of Humulin R by Eli Lilly and Company. It costs about $20 for a 10 ml vial with a strength of 100 IU per ml. Eli Lilly and Company also produces 5 other insulin formulations, but none of these should be used by bodybuilders. Humulin R is the safest because it takes effect quickly and has the shortest duration of activity. The other insulin formulations remain active for a longer time period and can put the user in an unexpected state of hypoglycemia.
Hypoglycemia occurs when blood glucose levels are too low. It is a commonand potentially fatal reaction experienced by insulin users. Before an athlete begins taking insulin, it is critical that he understands the warning signs and symptoms of hypoglycemia. The following is a list of symptoms which may indicate a mild to moderate hypoglycemia: hunger, drowsiness, blurred vision, depressive mood, dizziness, sweating, palpitation, tremor, restlessness, tingling in the hands, feet, lips, or tongue, lightheadedness, inability to concentrate, headache, sleep disturbances, anxiety, slurred speech, irritability, abnormal behavior, unsteady movement, and personality changes. If any of these warning signs should occur, an athlete should immediately consume a food or drink containing sugar such as a candy bar or carbohydrate drink. This will treat a mild to moderate hypoglycemia and prevent a severe state of hypoglycemia. Severe hypoglycemia is a serious condition that may require medical attention. Symptoms include disorientation, seizure, unconsciousness, and death.
Insulin is used in a wide variety of ways. Most athletes choose to use it immediately after a workout. Dosages used are usually 1 IU per 10-20 pounds of lean bodyweight. First-time users should start at a low dosage and gradually work up. For example, first begin with 2 IU and then increase the dosage by 1 IU every consecutive workout. This will allow the athlete to safely determine a dosage. Insulin dosages can vary significantly among athletes and are dependent upon insulin sensitivity and the use of other drugs. Athletes using growth hormone and thyroid will have higher insulin requirements, and therefore, will be able to handle higher dosages.
Humilin R should be injected subcutaneously only with a U-100 insulin syringe. Insulin syringes are available without a prescription in many states. If the athlete can not purchase the syringes at a pharmacy, he can mail order them or buy them on the black market. Using a syringe other than a U-100 is dangerous since it will be difficult to measure out the correct dosage. Subcutaneous insulin injections are usually given by pinching a fold of skin in the abdomen area. To speed up the effect of the insulin, many athletes will inject their dose into the thigh or triceps.
Most athletes will bring their insulin with them to the gym. Insulin should be refrigerated, but it is all right to keep it in a gym bag as long as it is kept away from excessive heat. Immediately after a workout, the athlete will inject his dosage of insulin. Within the next fifteen minutes, he should have a carbohydrate drink such as Ultra Fuel by Twinlab. The athlete should consume at least 10 grams of carbohydrates for every 1 IU of insulin injected. Most athletes will also take creatine monohydrate with their carbohydrate drink since the insulin will help to force the creatine into the muscles. An hour or so after injecting insulin, most athletes will eat a meal or consume a protein shake. The carbohydrate drink and meal/protein shake are necessary. Without them, blood sugar levels will drop dangerously low and the athlete will most likely go into a state of hypoglycemia.
Many athletes will get sleepy after injecting insulin. This may be a symptom of hypoglycemia, and an athlete should probably consume more carbohydrates. Avoid the temptation to go to bed since the insulin may take its peak effect during sleep and significantly drop glucose levels. Being unaware of the warning signs during his slumber, the athlete is at a high risk of going into a state of severe hypoglycemia without anyone realizing it. Humulin R usually remains active for only 4 hours with a peak at about two hours after injecting. An athlete would be wise to stay up for the 4 hours after injecting.
Rather than waiting to the end of a workout, many athletes prefer to inject their insulin dosage 30 minutes before their training session is over and then consume a carbohydrate drink immediately following the workout. This will make the insulin more efficient at bringing glycogen to the muscles, but it will also increase the danger of hypoglycemia. Some athletes will even inject a few IUs before lifting to improve their pump. This practice is extremely risky and best left to athletes with experience using insulin. Finally, some athletes like to inject insulin upon waking in the morning. After the injection, they will consume a carbohydrate drink and then have breakfast within the next hour. Some athletes find this application of insulin very beneficial for putting on mass, while others will tend to put on excess fat using insulin in this way.
Insulin use can not be detected during a drug test. For this reason, along with the fact that it is cheap and readily available, insulin has become a popular drug among the competitive athlete. However, before an athlete attempts to use insulin, he should educate himself and make himself aware of the consequences. One mistake in dosage or diet can be potentially fatal.
Effective Dose: 1 IU per 10 - 20 lbs. of body weight
Street Price: Can be bought over-the-counter for around $15 - 20 / 10 cc. bottle Humulin-R
The Physiological Role of Insulin in the Body:
Insulin is a hormone which is manufactured in the pancreas and which has a number of important physiological actions in the body. It is an essential hormone in maintaining the body's blood glucose level so that the brain, muscles, heart and other tissues are adequately supplied with the fuel they require for normal cellular metabolism and normal function. Insulin also plays an essential role in fat and protein metabolism. For example, it promotes transport of amino acids from the bloodstream into muscle and other cells. Within these cells, insulin increases the rate of incorporation of amino acids into protein (amino acids are the building blocks of protein) and reduces protein break down in the body ("catabolism"). These physiological actions probably form the basis of speculation regarding the additional anabolic gains which might be made through the use of exogenously administered insulin.
Normally, blood glucose and blood insulin levels are not both elevated for any extended period of time as these two chemicals influence each other through a feedback system in the body. In the post-absorptive state, the blood insulin concentration tends to decrease during exercise, allowing the blood glucose to be maintained at or above resting levels and to provide increased energy supplies (fuel) to muscle cells. Following a meal, the blood glucose and amino acid levels rise (the absorptive state) and this triggers an increase in insulin release from the pancreas, driving glucose and amino acids from the blood into cells and maintaining the blood glucose level within a certain physiological (operating) range.
Intending users should also be aware that insulin stimulates lipid (fat) synthesis from carbohydrate ("lipogenesis"), decreases fatty acid release from tissues ("lipolysis") and leads to a net increase in total body lipid stores. The development of such increased body fat stores runs counter to the training goals of most body builders, athletes and those seeking to improve their physical appearance.
In striving to become bigger, stronger, more competitive or more physically attractive you should also remember that no matter what you do, your genetic make-up will have an influence on what you are able to achieve. It is important to realize that you cannot look exactly like the role model you admire because you have inherited a different set of genes.
The Glycemic Index Factor:
Scientists have discovered that carbohydrate containing foods can be measured and ranked on the basis of the rate and level of blood glucose increase they cause when eaten. This measurement is called the "Glycemic Index" or "G.I. factor". The rate at which glucose enters the bloodstream affects the insulin response to that food and ultimately affects the rate at which this glucose (fuel) is made available to exercising muscles. (2)
Low G.I. foods are those measuring less than 50 on a scale of 1-100. Moderate G.I. foods are those with a reading of 50-70 and high G.I. foods are those measuring 71 or greater on this scale. Pure glucose has a G.I. of 100.
Foods which have a high G.I. produce a rapid increase in blood glucose and blood insulin levels. Examples of such high G.I. foods are potatoes, ice cream, many cereals particularly those with a high sugar content, some varieties of rice (e.g. Calrose) and sweets.
Foods with an moderate G.I. include some brands of muesli, some varieties of rice, white or brown bread, honey and some cereals.
Foods with a low G.I. produce a slower, smaller but more sustained increase in blood glucose levels. Examples of such low G.I. foods are pasta, varieties of high amylose rice, barley, instant noodles, oats, heavy grain breads, lentils, and many fruits such as apples and dried apricots. Low G.I foods are advantageous if consumed at least two hours before an event. This gives time for this food to be emptied from the stomach into the small intestine. Since these foods are digested and absorbed slowly from the gastro-intestinal tract, they continue to provide glucose to muscle cells for a longer period of time than moderate or high G.I. foods, particularly towards the end of an event when muscle glycogen stores may be running low. In this way, low G.I. foods can increase a person's exercise endurance and prolong the time before exhaustion sets in.(2)
High G.I. foods, preferably in the form of liquid foods or glucose drinks of approximately 6% in concentration, can enhance endurance during a very strenuous event lasting more than 90 minutes. ("strenuous" being defined as an athlete exercising at more than 65% of their maximum capacity). Some athletes may prefer food rather than liquid replenishment. Miller(2) suggests glucose enriched honey sandwiches, which have a G.I. factor of 75 or jelly beans, which have a G.I. factor of 80.
Miller suggests that an athlete who is engaged in a prolonged strenuous event should consume between 30 and 60 grams of carbohydrate per hour during the event.
High G.I. foods are also desirable after completing an exhausting sporting or training event when muscle and liver glycogen stores have been depleted, as they provide a rapidly absorbed source of glucose and stimulate insulin release from the pancreas. This insulin in turn stimulates the absorption of glucose into liver and muscle cells and its storage as hepatic and muscle glycogen, optimizing recovery and preparation for the next training or competitive event.
It has been shown that greatest benefit can be had if an athlete consumes these high G.I. carbohydrate foods as soon as possible after an event, preferably within an hour or less. It is further recommended that a high carbohydrate intake be maintained during the next 24 hours. Miller suggests eating at least one gram of carbohydrate per kilogram body weight each 2 hours after prolonged heavy exercise and at least 10 grams of high G.I. carbohydrate per kilogram body weight over the 24 hour period following this exercise.
For these reasons, an athlete who needs to maintain a high level of activity and performance on consecutive days or more extended periods of time should eat large amounts of high G.I. foods. However, a reasonable quantity of low G.I. carbohydrate food should be consumed before an event in order to improve endurance.
A Natural Method of Maintaining an Elevated Blood Insulin Level:
Noting the hypothesis that an elevated blood insulin level may be of some advantage to bodybuilders, Fahey and his colleagues (1993) undertook an experiment in which they fed athletes a liquid meal of "Metabolol", which consisted of 13.0 g protein, 31.9 g carbohydrate and 2.6 g fat per 100 ml and provided 825 kJ of energy.
These researchers demonstrated that it is possible with such intermittent feeding during intense weight training to maintain a person's blood glucose at or above resting levels and at the same time, significantly increase insulin levels for the duration of the workout. This suggests a potentially effective and safe non-drug method for achieving a sustained elevation of blood insulin levels.
The authors of this research commented that "theoretically, this could provide a biochemical environment conducive to accelerating the rate of muscle hypertrophy and inhibiting protein degradation." However, the writer knows of no scientific studies which support this theory.
It is also relevant to note that muscle repair and growth begins in the hours and days following heavy exercise. It is doubtful that the use of insulin just prior to a workout will have any anabolic effects over and above natural processes, at this time. However, use of insulin prior to a workout will certainly expose you to much greater risk of serious harm. If you believe it is beneficial to have a higher insulin blood level during workouts, use the natural method outlined here.
Level of Risk Associated with Insulin Use:
The use of all drugs carries some risk along with potential or perceived benefits, whether used for legitimate medical reasons or for other purposes. Insulin carries some risk even when used by an insulin dependent diabetic, as demonstrated by the observation that some diabetics run into difficulties with their treatment from time to time and often require assistance to restabilize their medical condition and insulin requirements. If used by a healthy non diabetic person in whom there is no natural deficiency in insulin production or reduced insulin sensitivity and in the absence of medical advice and monitoring, the risks may be substantially increased.
The major risk associated with insulin is a physical state known as hypoglycemia or "low blood sugar". This occurs when the level of glucose in the blood falls below a certain level required for normal body function. If the blood glucose level is substantially reduced below this normal level and if this is not quickly corrected, there is a risk of disorientation, collapse, coma, permanent brain damage and even death. Exercise and reduced food intake decreases the body's need for insulin and increases the risk of hypoglycemia associated with non-medical use of insulin.
It is difficult to provide a quantitative estimate of risk for any drug but on a scale of risk in relation to other non-medical and unsanctioned drug use, the use of insulin in this manner would rank towards the higher end of the scale. If zero equals "no risk" of harm to a person's health and ten equals "extreme risk", the use of anabolic steroids in a non-medical context might rate towards the middle of the scale of risk (particularly in the medium to long term) whilst insulin would rate higher. This level of risk associated with insulin use will depend on a number of factors:
Whether the person is a diabetic or not: non-diabetics and lean healthy people are more sensitive to the blood glucose lowering effects of insulin than diabetics;
Type of insulin: short acting insulin preparations are considerably safer than long acting preparations because with short acting types, it is much easier to avoid hypoglycemia with adequate food intake. With the non-medical use of longer acting insulin preparations, a person is at real risk of experiencing hypoglycemia late in the day, particularly in between meals, during or after exercise and when asleep. Regardless of this advice, some people are in reality using a mixture of short and long acting insulin preparations and exposing themselves to unnecessary increased risk.
Food intake: the type and timing of food consumed, its glycemic index (the glucose elevating effect) and the amount consumed;
Body weight;
Timing of insulin administration in relation to food intake and exercise;
Individual variation: two different people can respond in a very different way to a given dose of insulin, even if they are of a similar height, weight and other personal characteristics. The fact that a certain dose does not seem to cause a problem for one person does not mean this will be so for another. In addition, the response to insulin will also vary greatly within any one individual over time, according to changes in one or more of the above noted factors.
5-10 Units of a short acting preparation may have little or no observable impact on someone who eats a meal soon before or after but this dose could cause hypoglycemia and collapse in a person who has not consumed adequate food in close proximity to the time when the insulin begins to take effect (insulin starts to take effect within 5-10 minutes if injected by intra-muscular route and in 30-60 minutes if injected by subcutaneous route). Foods with a high glycemic index will maintain the blood glucose level for a short period of time, perhaps an hour or so whilst those with a low glycemic index will provide for more sustained glucose levels. Risk Reduction Advice:
Given the risks of using insulin for non medical purposes, the best advice one can give is not use it in this way. Even the body building magazines such as "Muscle Media 2000" advise: "If you're thinking about using insulin, think twice - it's really risky!"(3) However, if you are not persuaded by this advice and are determined to pursue its use in the hope of achieving some additional anabolic or other gains, you should take the following precautions:
Consider using the natural method of raising your blood insulin level during workouts by consuming glucose containing fluids at intervals during exercise. These fluids may have a protein sparing effect and at the same time, will help maintain keep your blood glucose and blood insulin levels. However, if you decide to use insulin, you should consider the following advice:
Always use insulin in the presence of someone else who knows about and understands the exact risks of using insulin in this manner, so they are able to act quickly and appropriately should something go wrong;
Always use a sterile needle and syringe every time and a clean injecting technique (e.g. don't touch the needle or the skin where you are going to inject, with your fingers and don't breathe on or cough over the injection site before or after injecting.)
Be aware that 1.0 ml of insulin contains one hundred International Units (100 IU), 0.1 ml of insulin contains ten (10) IU and 0.01 ml contains one (1.0) IU. So take care in measuring out your insulin ….it is very concentrated!
Note that 0.01 ml is the volume contained in the space between the smallest graduated markings on a 1.0 ml Terumo diabetic syringe;
Inject by the subcutaneous route (injecting just under the skin and preferably in the abdominal area or outer part of the upper thigh), not intramuscularly or intravenously as using the latter routes can lead to a rapid rise in blood insulin level and a sudden hypoglycemic episode;
Alternate your injection sites in order to minimize tissue damage ("lipoatrophy" or "lipohypertrophy";
Always use a short acting, "regular" insulin (e.g. Actrapid, Insulin Neutral, Humulin R, Hypurin Neutral) rather than a longer acting insulin preparation (e.g. Semilente, Lente or Ultralente);
Use a human insulin rather than an animal insulin preparation if possible (there is little animal insulin available now);
Start with no more than 5 IU (0.05 ml) of this short acting/ regular insulin preparation and increase the dose gradually over a period of one week, to a dose no higher than 20 IU (0.20 ml) per day. Doses above this will expose you to progressively greater risk and most body builders who use insulin believe there is no advantage in taking doses higher than this. Anecdotal evidence amongst bodybuilders suggests increased doses leads to excess bodyfat accumulation.
The writer would caution against users falling into the trap of thinking: "If 20 units is good, 40 units will be twice as good" or "Joe says he injected 20 units and it didn't affect him, so it will be safe for me to inject 30 or 40 units". All drugs have a therapeutic dose range and above this, may be toxic or even lethal. If you are not diabetic, your body does not require additional insulin and there is no therapeutic range for you. In addition, people are different and often respond differently to drugs. An individual may also respond differently to the same drug in the same dose at different times, depending on a wide range of factors such as their general health, alcohol or other drugs taken, food eaten, exercise undertaken before, during or after drug administration and so on.
Don't use a medium or long acting insulin in the middle or latter part of the day, as you may very well experience a hypoglycemic attack whilst you are asleep. If this happens, neither you nor anyone else will be aware of or able to respond to your urgent need for glucose, in order to prevent possible serious harm.
Dietary Guidelines:
Close attention to diet is extremely important in people using insulin, whether this is for legitimate medical purposes or for other reasons. You can reduce your risk by consuming an adequate amount and mixture of high and low G.I. carbohydrate foods and drinks immediately after using insulin and at regular intervals (every 2-3 hours) throughout the day.
High G.I. carbohydrates (e.g. sweets, soft drinks and ice-cream) will raise your blood sugar quickly and prevent early hypoglycemia. Low G.I. carbohydrates (e.g. white pasta, high amylose rice, softened whole grain breads and instant noodles) are metabolized more slowly and will keep your blood glucose level up over a more extended period of time, when the medium acting insulin preparations begin to take effect;
55-65% of your total daily energy intake should be in the form of carbohydrates, 15-20% as protein and ~20% as fat. You should seek advice from a dietitian about your daily requirements but most heavy training athletes need to consume between 3,000 and 5,500 Calories per day (depending on the sport and level of training) and between 450 and 800 grams of carbohydrate each day. If you are a body builder who weighs 100 kg and your total energy requirements are calculated to be 4,000 calories/ day, you should aim to eat approximately 570 grams of carbohydrate each day. If your total energy requirements are calculated to be 5,000 calories/ day, you should aim to eat approximately 720 grams of carbohydrate each day.
Divide up your calculated total daily carbohydrate requirements over the course of your waking hours and consume frequent carbohydrate meals throughout the day. For example, if you require 4,000 calories per day, you might eat six meals of 650-700 Calories at 2-3 hour intervals.
This would mean eating approximately 90-100 grams of carbohydrate each meal, which for example you will obtain from 7 slices of bread alone or 4-5 slices of bread with 1 ½ tablespoons of honey or 500 ml of Sustagen or 3 slices of bread eaten with a 450 gram can of baked beans. You can refer to the attached food tables to work out your own requirements according to your own food preferences. You will need to choose a mixture foods from this table with a high, medium or low G.I., according to the nature and level of the training you are doing.
Once again, the writer would strongly recommend that you consult a dietitian who has an interest and experience in sports nutrition, in order to assist you design a dietary program which is best suited to your training goals and needs and to your food preferences. It is equally important that you find a dietitian with whom you feel comfortable telling about your insulin or other performance enhancing substance use, as their advice may otherwise be less than useful to you. If your dietitian does not know about and does not take such substance use into account, their advice may even add to the dangers associated with this substance use.
Always have a source of glucose or other high G.I. food ready at hand, in case you should begin to experience the symptoms of hypoglycemia. If this does occur, you should take this glucose or food without delay. You should eat or drink 15-20 grams of carbohydrate to begin with, which is contained in ~ 2 slices of white or brown bread, two glasses of milk, a half glass of soft drink, a tablespoon of honey or six jelly beans.
Other examples of glucose or other high Glycemic index carbohydrate preparations which you can use include: glucose tablets, glucose powder mixed in a small volume of water, barley sugar, or other sweets or if these are not immediately available, a sugar containing cordial, soft drink or plain sugar dissolved in water. This should be followed by an adequate low Glycemic index carbohydrate meal to prevent further hypoglycemia since the insulin levels are likely to remain high for some hours after the high Glycemic index carbohydrates are used up (metabolized) in the body.
The Crucial Role of the Friend or Peer Observer:
If you are going to use insulin, it is essential that you have a friend or peer observer remain with you in case you experience problems. This person really needs to be with you for the whole time while the insulin preparation used is working.
Be aware that the risk of hypoglycemia occurs not at the time of insulin injection but rather, when the insulin starts to take effect. The risk will be greatest when your insulin blood level nears or reaches its highest level, usually 30-60 minutes afterwards if a short acting insulin preparation is used (by subcutaneous injection) and up to 20 hours later if a long acting insulin is used.
Consider giving this paper to the person who is going to be with you when you use insulin, so they are aware of the things to look out for and what to do if you should experience a hypoglycemic reaction. The following instructions are for a peer observer or other person who may find you experiencing difficulty as a result of overdosing on insulin or any other drug or combination of drugs:
Instructions for the Peer Observer Assisting an Insulin User:
If the person who has used insulin states that they are beginning to feel any of the following symptoms:
faintness, dizziness, thirst, hunger, nausea, weakness, sweating,
Or if you observe that they have become:
confused, disorientated, sweaty, drowsy,
You should immediately give them glucose or a sugar containing drink or food as mentioned above. However, you should not try to give a person food or fluids if they are so drowsy that they are unable to swallow it, since they will be at risk of accidentally breathing in (aspirating) this food or fluid. If they cannot readily respond to your questions or your commands, you should assume they are unable to swallow anything safely.
If the person loses consciousness, you should place them in either a "lateral" or "coma" position, tilting the head fully back and jaw forward, in order to ensure an open airway and protect them from possible aspiration. Keep them in this position while medical assistance is being sought.
You should then immediately call an ambulance by dialing "911", to get them to a hospital without any delay whatsoever. When the ambulance arrives, you should tell the ambulance officers exactly what the person has taken and what you have observed so the correct treatment can be provided promptly. This is essential as the person's life may be at stake.
Severe hypoglycemia or a combination of alcohol and other drugs, particularly drugs which suppress the central nervous system, can cause a person to stop breathing and their heart to stop beating. Remember, it only takes a few minutes for someone to suffer permanent brain damage or to die, once they stop breathing.
There are several common signs which may be apparent in someone who has overdosed from one or a combination of drugs. These include:
very slow or shallow breathing or no breathing at all (listen close to the person's mouth and nose for breath sounds and look for movement of their chest wall) snoring or gurgling breathing in someone who is asleep blue lips and fingernails (caused by lack of oxygen) no response to shaking, calling their name or pain (try pinching their earlobe and pressing down hard on one of their fingernails with a pen) very slow, faint pulse or no pulse at all
What To Do in the Event of an Overdose:
stay calm, squeeze earlobe/ press on fingernail of person in an effort to arouse them if person responds, try to walk them around if no response, check person's breathing and pulse if unconscious but breathing, place in lateral or coma position call an ambulance by dialing 911 –
they will give you advice on what to do, which might include:-
if there is a pulse but the person is not breathing, start artificial respiration, otherwise known as Expired Airways Resuscitation (EAR), without delay if no pulse, start cardio-pulmonary resuscitation (CPR) stay with the person, continuing to administer artificial respiration or CPR until the ambulance arrives. Keep them in the lateral or coma position if they are breathing on their own. tell the ambulance officers exactly what they may have taken and what you have observed
The writer would like to emphasize once more that this paper should in no way be construed as an encouragement to people to use insulin in an effort to increase muscle mass, sports performance or appearance. Rather, it represents a pragmatic attempt at providing harm reduction advice to people who choose to take the risk of using insulin in this way, despite their knowledge of those risks."
BiggerisBetter
New member
very informative post, are you thinking about running slin by itself or are you going to take gh with it?
Italianboy
New member
Oh man...I just asked here for this......I just can afford 2UI/ed 5days on 2 off of HGH for 8weeks(or 4UI/ed for 4w).
I'll use insulin for sure(1UIx10kg I think,starting low-2UI/ed- and then build up the dose) and awaiting for VETS opinions about HGH.
I'll use insulin for sure(1UIx10kg I think,starting low-2UI/ed- and then build up the dose) and awaiting for VETS opinions about HGH.
M.O.D
New member
The Taming of Insulin
How to make it work for you
by Cy Willson
Insulin's effects are the center of discussion around every dinner table in the world. Every man, woman and child knows about the importance of insulin and it's various roles. Why, moms even make sure to pack lunches containing the precise amounts of macros to provide a steady and stable insulin release so their little kiddies can focus and learn in school. Why, just last night, presidential candidate Al Gore promised that three billion tax dollars will be allocated to prevent the resistance to insulin in America!
Okay, okay, maybe I'm exaggerating just a little! Maybe the general public doesn't view insulin sensitivity and the effects of insulin in the same light as we do. However, for bodybuilders, the above doesn't seem so far fetched. We know how important insulin is to us. We know it's one of the most important hormones in the body in terms of our bodybuilding efforts. Is it just as important as my own beloved hormone, Testosterone? Well, as much as I hate to say it, yes.
The reason why insulin is so important is because it's so versatile. It's a hormone that must be manipulated, regardless of the person. Whether you have a hard time gaining muscle or dropping fat, insulin can be a very powerful friend or foe. For those trying to gain muscle mass, spiking insulin levels, while insulin sensitivity is high, can provide a tremendous amount of anti-catabolism in the presence of amino acids. This can, of course, lead to a large increase in muscle mass. This is also one of the reasons many pro bodybuilders use exogenous insulin.
On the other hand, insulin resistance can cause a tremendous amount of fat storage. For someone trying to drop body fat, having muscle tissue that's very sensitive to insulin's effects can be very important. Otherwise, losing fat can be extremely difficult. Not only can insulin affect the "golden pair," i.e. muscle gain and fat loss, but it can also affect other hormones as well. It can affect just about every hormone there is, including Testosterone.
So, what brings about insulin resistance? Well, one of the main contributing factors is the GI or glycemic index of a food. Chronic consumption of foods that have a high GI, and consequently cause a large release of insulin, will cause the insulin receptors to become less receptive to insulin. This is where you begin to run into problems, such as: increased hunger, an increased chance of coronary heart disease, decreased fat usage, increased aldosterone (the hormone that causes water retention), increased cortisol, decreased growth hormone, a deficiency of chromium, increased homocysteine levels (a risk factor for coronary artery disease), decreased IGF-1, increased SHBG (sex hormone binding globulin), and decreased Testosterone.(1,2,3,4,5,6,7,8,9,10) AAAAY! No!
To prevent all of these horrible things caused by insulin resistance, a diet consisting of low GI foods can decrease insulin resistance.(11) This is one reason why low carb diets are all the rage here lately. For a more complete review of the GI and some food listings, check out this site.
In general, though, any type of carb that is highly processed has a terribly high GI. So, if it comes in a bag or a box, chances are, you should avoid it.
Because of all the affects that insulin has on both fat loss and muscular gains (as well as health and hormones) I'm going to reveal to you the best ways to become and/or stay sensitive to insulin. First, we'll start with dietary manipulations, then supplements, and finally, we'll look at drugs.
Diet: Put Down That Rice Cake, Fatty!
Before we get started, I'd like to list the benefits of controlling glucose levels by eating low GI foods. It would be easy enough to assume that whatever insulin resistance may cause, insulin sensitivity would produce the opposite. The most interesting benefits would be increased IGF-1, increased Testosterone, increased fat utilization, and for you health crazed guys, decreased LDL, increased HDL levels, and even more important, increased Glutathione levels.(8,12,13,14,15,16) Glutathione is our body's own natural antioxidant. Very potent stuff!
Okay now, let's get down to business! I know there are a lot of foods that can be classified as having a low GI. However, there are some sources of macronutrients that reign far superior to others in terms of how they affect insulin sensitivity.
Fat
We know that saturated fat and trans-fatty acids should be avoided as much as possible because of their detrimental effects on insulin sensitivity.(17,18) So now, the only question is which type of fat would be best to not only lower the GI of other foods, but to also increase insulin sensitivity.
The first type of fat that has beneficial effects beyond just slowing down the rate of digestion, is none other than monounsaturated fat. This particular fat has been shown to improve glucose metabolism and to lower LDL levels to a further extent when compared to polyunsaturated fat.(19,20) It was also shown to decrease insulin and blood pressure. Rich sources of monounsaturated fat include peanuts and pistachios.
Now, don't jump to conclusions and say that I told you to stop consuming polyunsaturated fats rich in omega-6 fatty acids. They are indeed very important and we need them; however, this is the type of fat that most people typically consume large quantities of already and consequently increase their chances of becoming insulin resistant. You see, consuming this type of fat (in large quantities, for extended periods of time) is what can cause problems. It's still far better than saturated fats and trans-fatty acids, though.
The last type of fat is also polyunsaturated, but instead, it's rich in omega-3 fatty acids. These are, by far, the most superior in terms of their direct effects on insulin sensitivity. Including this type of fat in your diet can prevent insulin resistance, improve insulin sensitivity, reduce insulin and glucose levels, and decrease protein degradation. (21,22,23,24,25) It's likely that omega-3's accomplish these feats by modifying the phospholipid components in the skeletal muscle membrane, possibly making it more permeable to glucose. Rich sources are fish oil, flax, and walnuts. When adding any of these fats to your diet, try to get in a minimum of 4-6 grams per meal.
Carbohydrates
When carbs are concerned, we must be very careful, as this is the macro that can have the most dramatic affect on our insulin levels and consequently, how "sensitive" to the effects of insulin our tissues remain.
You probably know that sugars are usually the first thing you should avoid when trying to lower insulin resistance, but one sugar can actually benefit you when consumed in sane amounts. That's right, my favorite, fructose. It was shown to increase insulin sensitivity by 34% in diabetic patients.(26) It also has a lot of other benefits that I've already discussed in my article called The Forbidden Fruit.
We all know that it's also important to consume insoluble fiber in order to slow digestion and thus lower the GI of our food. Common sources are oat bran, oatmeal, veggies, and certain fruits. However, soluble fibers can also provide some benefit to us as well. One such fiber would be guar gum. Taking 5-7 grams three times daily with meals can significantly reduce the rate at which glucose enters the bloodstream, thereby leading to a reduction of insulin levels and an increase in sensitivity.
Protein
In terms of what type of protein to consume, there really isn't any conclusive evidence that one type will significantly differ from another in terms of an insulin release. However, when trying to create a meal with an extremely low GI, it would make more sense to use something like casein that has a slower release of amino acids than something like whey (when used alone). This way you'll create a meal that allows for the most stable release of amino acids and glucose.
Putting it all Together
When trying to combine foods in order to create the lowest GI possible and create a steady environment for muscle growth, energy levels, and fat usage, consider the following: Try using a slow digesting protein, such as casein. Then, use a combination of fats like omega-3, omega-6, and monounsaturated sources, ideally at each meal. Lastly, if you want to use a sweetener, use fructose, along with some type of fiber like guar gum in order to slow digestion even further.
As an interesting tidbit, what types of foods you consume can also have an affect on your endogenous Testosterone levels. In fact, it's been demonstrated that when glycemic control was improved in men, Testosterone and its metabolites increased to a significant degree.(12) It's also been shown that HDL levels have a positive effect on T-levels as well.(27) Therefore, increasing the type of fat that raises HDL the most (monounsaturated) would lead to an increase in Testosterone. Why is it so important to increase T-levels (aside from the usual reasons)? Well, it's been shown that low endogenous levels of Testosterone may play a role in the development of insulin resistance.(28)
Are You Insulin Resistant?
Since there have been a lot people asking me for tips on how they can tell if they're insulin resistant, I've come up with a few quick tests. Now, don't get me wrong here, these aren't by any means 100% accurate indicators of insulin sensitivity. They may, however, tell you if you're higher up the scale in terms of insulin resistance.
It's been shown that insulin acts as a vasodilator, causing the blood vessels and vascular tissue to expand and relax.(29) So, it can be assumed that if you're insulin resistant to a significant degree, then your veins may not come to the surface very well after ingesting some type of carbohydrate. This is because the receptors aren't allowing insulin to dock. (Of course, if you're fat, you won't see too many veins anyway.) It's also known that a large increase in blood glucose levels will cause an increase in insulin as well. If muscle tissue is resistant to insulin, then the normal hypoglycemic "bonk" or blood glucose drop that causes drowsiness won't occur.
Combining these two ideas together, I came up with this test: In the morning, before consuming anything else, take in some type of high GI food, like white bread or anything with a GI above 100. Then, for about the next 20 minutes to an hour, see how you respond. If you notice an increase in how pumped your muscles feel and your veins come to the surface, and you start to feel drowsy, then it's likely that your insulin sensitivity is high (and that's good.)
If, however, these things don't occur, it's likely that you may at least be insulin resistant to a moderate degree. If you are, try the foods and tips above. Don't waste time. It's been shown that consuming a low GI meal can improve insulin sensitivity and lower triglyceride levels in only one day!(30)
The Supplement Arsenal!
Not only can the following compounds exert those awesome effects in manipulating insulin and insulin sensitivity, thereby increasing muscle mass and decreasing body fat, but some of them possess some pretty potent antioxidant properties. So, they're actually healthy for you too!
Biotin
While biotin may not be new to either you or your body (as your body already makes some), it has some pretty cool effects on insulin sensitivity, and consequently, on blood glucose levels and control. In a couple of studies, results indicated that biotin may have the ability to act directly on the insulin secreting function of the pancreatic beta cells, the ones that secrete insulin.(31,32) In one study, glucose metabolism was significantly improved, as was insulin sensitivity. These types of results were seen with dosages of around 9-16 milligrams per day.
Vitamin E
Good ol' vitamin E. It's been shown to be great for a number of things, especially its role as an antioxidant. However, in one study, ten healthy, human subjects and fifteen non-insulin dependent diabetics were given 1,350 IU per day for four months. In both healthy and diabetic subjects, vitamin E supplementation was shown to improve glucose tolerance and insulin sensitivity.(33) This is yet another reason to start taking vitamin E if you aren't already doing so. A dosage of around 800-1400 IU should be sufficient.
Magnesium
Yep, there's no limit to what magnesium can do. I make mine go to the clubs and pick me up some hot ladies, which saves me a lot of time! The problem here is that people aren't consuming enough in their diet or are supplementing with terribly absorbed forms, rather than aspartate or another Krebs cycle intermediate. Magnesium has some profound effects on insulin and glucose metabolism. In fact, it was found that insulin-mediated glucose disposal was decreased in normal human subjects with relatively low plasma magnesium levels.(34)
It also improved glucose metabolism and when combined with vanadyl, it had a synergistic effect on improvement of both glycogen synthesis and insulin sensitivity.(35, 36) As far as dosages, take around 350-600 milligrams of the aspartate form per day, but make sure not to consume it with any calcium.
Zinc
Yep, not only does zinc play an integral part in sex hormone production, but it also plays many roles in insulin utilization, secretion, and synthesis. It was even shown to improve insulin levels in Type I and Type II diabetics.(39) Since it's just an overall important mineral, it should be supplemented into the diet at around 20-30 mg per day. Just make sure to get the aspartate form and never take it with a phytate-containing fiber, as it binds to the zinc and basically renders it useless. (By the way, if you're taking a quality ZMA supplement from a company like Twinlab, Biotest, or EAS, then you've got the zinc and magnesium thing covered. According to Victor Conte, the scientist who formulated the stuff, other companies such as Met-Rx, Designer Protein and Optimum Nutrition are not selling "authentic" ZMA and therefore, it may not be as bioavailable as the real stuff.)
Potassium
Potassium supplementation has been shown to improve insulin sensitivity, responsiveness, and secretion.(37,38) While it's commonly found in foods, you could still benefit from some additional supplementation, just don't get crazy and get some prescription K+ salts. As far as dosages go, 1-2 grams is enough, since going overboard on K+ supplementation can be dangerous and can lead to some nasty and potentially deadly side effects.
Alpha Lipoic Acid
ALA has been shown to be both water and fat soluble, as well as having potent antioxidant effects. Furthermore, it's had some pretty astounding affects on both insulin sensitivity and glucose disposal.(40, 41) It's also unique in that it's been shown to increase glucose storage in muscle tissue, and not in adipose tissue. Therefore, it seems to increase sensitivity in muscle tissue only. Take around 600 mg per day in divided dosages.
Taurine
This amino acid is quite necessary for muscle tissue and has actually been shown to increase insulin sensitivity and lower the amounts of intra-abdominal adipose tissue.(42) That's the fat underneath your abs that some doctors call "heart attack fat." Not only this, but taurine possesses some anti-catabolic properties as well. I can't give exact dosages at this time, but around 2-6 grams should be sufficient.
Vanadyl Sulfate
While this mineral has been in some bodybuilders' cupboards for years because of it's "real world" effects on getting a pump, it's fallen by the wayside in the past few years. This is probably because of the "inconclusive" evidence as to whether it works or not. Although it was found recently that vanadyl doesn't modify the actions of insulin to stimulate glycogen synthesis, it does improve glucose utilization.(43) It was therefore concluded that vanadyl must act at other steps of insulin action, which would explain the lack of evidence for modifying glycogen storage. I'd say that if it works for you, keep using it. The dosage is around 30mg per day.
The Flavonoids — Epicatechin and Quercetin
While these plant derived flavonoids may be somewhat familiar to some of you for their super potent antioxidant properties, they possess some powerful effects on insulin as well. First, epicatechin was found to have insulin-like activity, and also was found to reduce glucose levels in a similar fashion to the drug metformin!(44, 45) It was also shown to possess antihyperlipidemic properties in another study, meaning it reduces blood fats.(46)
That's some potent stuff, but wait 'till you hear about quercetin! When islets of Langerhans (a type of tissue that partially composes the pancreas and secretes insulin and glucagon directly into the bloodstream) were exposed to either epicatechin or quercetin, insulin release was enhanced by approximately 44-70%!(47) Here's the best part, though. In one study, quercetin selectively inhibited the insulin stimulating effects on glucose transport, oxidation, and it's incorporation into lipids, decreasing lipogenesis by 50%!(48) In other words, it blocked lipogenesis (fat production) caused by insulin and insulin mimicking agents! Now that's impressive!
As far as sources for these flavonoids, grape seed extract or bilberry at 800-2,000 mg per day, is rich in quercetin — 300 mg of green tea extract per day contains enough epicatechin. On a side note, quercetin has been shown to bind at the estrogen receptor and may exert some estrogenic effects. So, you'll need to weigh the evidence yourself and decide whether it's for you.
Momordica Charantia
This fruit, otherwise known as bitter melon, contains a mixture of sterols that possess super potent hypoglycemic properties. In fact, it's more potent than the oral hypoglycemic drug, Tolbutamide.(49) In one study, after two hours of an oral glucose load of 75 grams, 86% of patients given the extract showed a hypoglycemic effect.(50) It was also shown to increase the rate of glycogen formation by 4-5 times. This was attributed to an increase in glucose utilization.(51, 52, 53) If you want to use it, take 1-3 150 mg capsules per day.
The Drugs!
Now for those of you who'd like to take advantage of insulin and the benefits of being sensitive through drug use, I've compiled the following list.
Acetohexamide
This is a derivative of sulfonylureas. Sulfonylureas are compounds that stimulate the islet tissue on the pancreas to synthesize and release endogenous insulin. In general, for those who are insulin resistant, these aren't very beneficial, as they only increase insulin levels to a higher degree. Acetohexamide, however, is unique in the sense that it can increase insulin sensitivity on insulin receptors and improve peripheral utilization of insulin.
Acarbose
This is an alpha-glucosidase inhibitor. This means that it's able to prevent sugars such as maltose and sucrose from being broken down. It works by prolonging the absorption of carbohydrates. It's been shown to decrease somatostatin levels, which theoretically, could lead to an increase in GH. It's also been shown to decrease triglycerides as well as improve the ratio of LDL to HDL.
Benfluorex
This is a derivative of the anoretic drug, Fenfluramine. It works similarly to metformin by increasing insulin sensitivity in peripheral tissues. It also has a slight appetite suppressant effect and can decrease cholesterol while increasing HDL levels.
Glyburide
This drug differs from others in that it may increase the number of insulin receptors resulting in increased insulin sensitivity.
Clofibrate
While the new compounds being used to treat insulin resistance (called glitazones) have proven to be quite effective, another class referred to as fibrates (currently used for their antilipidemic properties) may prove to be just as effective in terms of increasing sensitivity while not resulting in a gain of body fat, and possibly even reducing it. Clofibrate, also known as Atromid-S, could prove to be a rival to metformin. However, to my knowledge, this has only been found in animal models. So, stay tuned and be on the look out!
Metformin
This drug is my personal favorite. Why? Well, the problem with most other insulin sensitizing drugs is that they don't work selectively to sensitize only muscle tissue. Their increased insulin sensitivity occurs in peripheral tissue, meaning both adipocytes and myocytes. However, metformin works by increasing sensitivity in muscle tissue only.
Unlike sulfonylureas, it doesn't cause an increase in fat. In terms of dropping body fat and maintaining insulin sensitivity while using insulin, this is the superior drug. Dosages range between 500-2500 mg per day with meals. They typically come in 500 and 850 mg tabs.
Insulin
In terms of staying absolutely insulin sensitive, avoiding exogenous insulin is important. However, for those of you who choose to use insulin in order to increase muscle mass, it's important to use metformin along with it and even afterward. Be careful though. Every time you inject a fast acting insulin, you run the risk of going into a hypoglycemic shock and dying, which would really mess up your sex life. You can come up with your own ideas on how to avoid this, or you can do what my large friend (6'3", 285 lbs at 8% body fat) does: sit down with a container of dextrose or maltose and drink it until you no longer feel like passing out. Needless to say, this is scary stuff!
In terms of reducing insulin resistance, one type of insulin actually does the job. It's called insulin lispro. It's made with recombinant DNA technology by altering the pharmaceutical profile. This insulin is also known as Humalog, and it's the only form of insulin to which patients with severe insulin resistance responded.
It has a shorter and more consistent duration of action than most other types of insulin, which makes it safer and less likely to increase body fat. As a side note, if you're using any type of insulin, make sure to supplement with magnesium and potassium, as they're both depleted while using it.
Anabolic Steroids
While anabolic steroids have many affects on the human body, one of interest to us may be their ability to increase glucose disposal, possibly leading to an increase in insulin sensitivity. In one study, healthy males were given 300 mg/week of either Testosterone enanthate or nandrolone decanoate for six weeks. At the end of the study, it was found that while TE had no detrimental effect on glucose disposal, ND had increased glucose disposal to a significant degree.(54) These findings were in conflict with what was found in the use of 17-alpha alkylated steroids. So, according to this, the best anabolic to use while trying to improve insulin sensitivity may be Deca! The benefits of this 'roid never seem to end.
Conclusion
Hopefully I've convinced you of the importance of what types of macronutrients you consume, as well as what supplements and drugs you use. They can all have dramatic affects on your ability to gain muscle and lose body fat through their affects on insulin. Again, a combination of omega-3, omega-6, and some monounsaturated fat would be the best bet — not only for insulin sensitivity, but for hormonal benefits as well.
For instance, if you just have to eat that rice cake, or cracker, or piece of Wonder Bread, slather some natural peanut butter on it (the kind where the oil is visible on top), or take a swig of Flax seed oil beforehand. That'll slow the absorption considerably, which will diminish the insulin response.
Give the supplements that I listed a try and see if you like them. I don't think it's necessary to use all of them concurrently, but you might want to experiment with a few — like maybe vanadyl sulfate and alpha lipoic acid — and see how they work before trying the others. Lastly, if you're going to use drugs, try to use Humalog, Deca, and definitely give metformin a try.
Remember, when it comes to insulin, you either have to tame the beast and make it work for you or risk getting controlled by it. I'll choose the former!
How to make it work for you
by Cy Willson
Insulin's effects are the center of discussion around every dinner table in the world. Every man, woman and child knows about the importance of insulin and it's various roles. Why, moms even make sure to pack lunches containing the precise amounts of macros to provide a steady and stable insulin release so their little kiddies can focus and learn in school. Why, just last night, presidential candidate Al Gore promised that three billion tax dollars will be allocated to prevent the resistance to insulin in America!
Okay, okay, maybe I'm exaggerating just a little! Maybe the general public doesn't view insulin sensitivity and the effects of insulin in the same light as we do. However, for bodybuilders, the above doesn't seem so far fetched. We know how important insulin is to us. We know it's one of the most important hormones in the body in terms of our bodybuilding efforts. Is it just as important as my own beloved hormone, Testosterone? Well, as much as I hate to say it, yes.
The reason why insulin is so important is because it's so versatile. It's a hormone that must be manipulated, regardless of the person. Whether you have a hard time gaining muscle or dropping fat, insulin can be a very powerful friend or foe. For those trying to gain muscle mass, spiking insulin levels, while insulin sensitivity is high, can provide a tremendous amount of anti-catabolism in the presence of amino acids. This can, of course, lead to a large increase in muscle mass. This is also one of the reasons many pro bodybuilders use exogenous insulin.
On the other hand, insulin resistance can cause a tremendous amount of fat storage. For someone trying to drop body fat, having muscle tissue that's very sensitive to insulin's effects can be very important. Otherwise, losing fat can be extremely difficult. Not only can insulin affect the "golden pair," i.e. muscle gain and fat loss, but it can also affect other hormones as well. It can affect just about every hormone there is, including Testosterone.
So, what brings about insulin resistance? Well, one of the main contributing factors is the GI or glycemic index of a food. Chronic consumption of foods that have a high GI, and consequently cause a large release of insulin, will cause the insulin receptors to become less receptive to insulin. This is where you begin to run into problems, such as: increased hunger, an increased chance of coronary heart disease, decreased fat usage, increased aldosterone (the hormone that causes water retention), increased cortisol, decreased growth hormone, a deficiency of chromium, increased homocysteine levels (a risk factor for coronary artery disease), decreased IGF-1, increased SHBG (sex hormone binding globulin), and decreased Testosterone.(1,2,3,4,5,6,7,8,9,10) AAAAY! No!
To prevent all of these horrible things caused by insulin resistance, a diet consisting of low GI foods can decrease insulin resistance.(11) This is one reason why low carb diets are all the rage here lately. For a more complete review of the GI and some food listings, check out this site.
In general, though, any type of carb that is highly processed has a terribly high GI. So, if it comes in a bag or a box, chances are, you should avoid it.
Because of all the affects that insulin has on both fat loss and muscular gains (as well as health and hormones) I'm going to reveal to you the best ways to become and/or stay sensitive to insulin. First, we'll start with dietary manipulations, then supplements, and finally, we'll look at drugs.
Diet: Put Down That Rice Cake, Fatty!
Before we get started, I'd like to list the benefits of controlling glucose levels by eating low GI foods. It would be easy enough to assume that whatever insulin resistance may cause, insulin sensitivity would produce the opposite. The most interesting benefits would be increased IGF-1, increased Testosterone, increased fat utilization, and for you health crazed guys, decreased LDL, increased HDL levels, and even more important, increased Glutathione levels.(8,12,13,14,15,16) Glutathione is our body's own natural antioxidant. Very potent stuff!
Okay now, let's get down to business! I know there are a lot of foods that can be classified as having a low GI. However, there are some sources of macronutrients that reign far superior to others in terms of how they affect insulin sensitivity.
Fat
We know that saturated fat and trans-fatty acids should be avoided as much as possible because of their detrimental effects on insulin sensitivity.(17,18) So now, the only question is which type of fat would be best to not only lower the GI of other foods, but to also increase insulin sensitivity.
The first type of fat that has beneficial effects beyond just slowing down the rate of digestion, is none other than monounsaturated fat. This particular fat has been shown to improve glucose metabolism and to lower LDL levels to a further extent when compared to polyunsaturated fat.(19,20) It was also shown to decrease insulin and blood pressure. Rich sources of monounsaturated fat include peanuts and pistachios.
Now, don't jump to conclusions and say that I told you to stop consuming polyunsaturated fats rich in omega-6 fatty acids. They are indeed very important and we need them; however, this is the type of fat that most people typically consume large quantities of already and consequently increase their chances of becoming insulin resistant. You see, consuming this type of fat (in large quantities, for extended periods of time) is what can cause problems. It's still far better than saturated fats and trans-fatty acids, though.
The last type of fat is also polyunsaturated, but instead, it's rich in omega-3 fatty acids. These are, by far, the most superior in terms of their direct effects on insulin sensitivity. Including this type of fat in your diet can prevent insulin resistance, improve insulin sensitivity, reduce insulin and glucose levels, and decrease protein degradation. (21,22,23,24,25) It's likely that omega-3's accomplish these feats by modifying the phospholipid components in the skeletal muscle membrane, possibly making it more permeable to glucose. Rich sources are fish oil, flax, and walnuts. When adding any of these fats to your diet, try to get in a minimum of 4-6 grams per meal.
Carbohydrates
When carbs are concerned, we must be very careful, as this is the macro that can have the most dramatic affect on our insulin levels and consequently, how "sensitive" to the effects of insulin our tissues remain.
You probably know that sugars are usually the first thing you should avoid when trying to lower insulin resistance, but one sugar can actually benefit you when consumed in sane amounts. That's right, my favorite, fructose. It was shown to increase insulin sensitivity by 34% in diabetic patients.(26) It also has a lot of other benefits that I've already discussed in my article called The Forbidden Fruit.
We all know that it's also important to consume insoluble fiber in order to slow digestion and thus lower the GI of our food. Common sources are oat bran, oatmeal, veggies, and certain fruits. However, soluble fibers can also provide some benefit to us as well. One such fiber would be guar gum. Taking 5-7 grams three times daily with meals can significantly reduce the rate at which glucose enters the bloodstream, thereby leading to a reduction of insulin levels and an increase in sensitivity.
Protein
In terms of what type of protein to consume, there really isn't any conclusive evidence that one type will significantly differ from another in terms of an insulin release. However, when trying to create a meal with an extremely low GI, it would make more sense to use something like casein that has a slower release of amino acids than something like whey (when used alone). This way you'll create a meal that allows for the most stable release of amino acids and glucose.
Putting it all Together
When trying to combine foods in order to create the lowest GI possible and create a steady environment for muscle growth, energy levels, and fat usage, consider the following: Try using a slow digesting protein, such as casein. Then, use a combination of fats like omega-3, omega-6, and monounsaturated sources, ideally at each meal. Lastly, if you want to use a sweetener, use fructose, along with some type of fiber like guar gum in order to slow digestion even further.
As an interesting tidbit, what types of foods you consume can also have an affect on your endogenous Testosterone levels. In fact, it's been demonstrated that when glycemic control was improved in men, Testosterone and its metabolites increased to a significant degree.(12) It's also been shown that HDL levels have a positive effect on T-levels as well.(27) Therefore, increasing the type of fat that raises HDL the most (monounsaturated) would lead to an increase in Testosterone. Why is it so important to increase T-levels (aside from the usual reasons)? Well, it's been shown that low endogenous levels of Testosterone may play a role in the development of insulin resistance.(28)
Are You Insulin Resistant?
Since there have been a lot people asking me for tips on how they can tell if they're insulin resistant, I've come up with a few quick tests. Now, don't get me wrong here, these aren't by any means 100% accurate indicators of insulin sensitivity. They may, however, tell you if you're higher up the scale in terms of insulin resistance.
It's been shown that insulin acts as a vasodilator, causing the blood vessels and vascular tissue to expand and relax.(29) So, it can be assumed that if you're insulin resistant to a significant degree, then your veins may not come to the surface very well after ingesting some type of carbohydrate. This is because the receptors aren't allowing insulin to dock. (Of course, if you're fat, you won't see too many veins anyway.) It's also known that a large increase in blood glucose levels will cause an increase in insulin as well. If muscle tissue is resistant to insulin, then the normal hypoglycemic "bonk" or blood glucose drop that causes drowsiness won't occur.
Combining these two ideas together, I came up with this test: In the morning, before consuming anything else, take in some type of high GI food, like white bread or anything with a GI above 100. Then, for about the next 20 minutes to an hour, see how you respond. If you notice an increase in how pumped your muscles feel and your veins come to the surface, and you start to feel drowsy, then it's likely that your insulin sensitivity is high (and that's good.)
If, however, these things don't occur, it's likely that you may at least be insulin resistant to a moderate degree. If you are, try the foods and tips above. Don't waste time. It's been shown that consuming a low GI meal can improve insulin sensitivity and lower triglyceride levels in only one day!(30)
The Supplement Arsenal!
Not only can the following compounds exert those awesome effects in manipulating insulin and insulin sensitivity, thereby increasing muscle mass and decreasing body fat, but some of them possess some pretty potent antioxidant properties. So, they're actually healthy for you too!
Biotin
While biotin may not be new to either you or your body (as your body already makes some), it has some pretty cool effects on insulin sensitivity, and consequently, on blood glucose levels and control. In a couple of studies, results indicated that biotin may have the ability to act directly on the insulin secreting function of the pancreatic beta cells, the ones that secrete insulin.(31,32) In one study, glucose metabolism was significantly improved, as was insulin sensitivity. These types of results were seen with dosages of around 9-16 milligrams per day.
Vitamin E
Good ol' vitamin E. It's been shown to be great for a number of things, especially its role as an antioxidant. However, in one study, ten healthy, human subjects and fifteen non-insulin dependent diabetics were given 1,350 IU per day for four months. In both healthy and diabetic subjects, vitamin E supplementation was shown to improve glucose tolerance and insulin sensitivity.(33) This is yet another reason to start taking vitamin E if you aren't already doing so. A dosage of around 800-1400 IU should be sufficient.
Magnesium
Yep, there's no limit to what magnesium can do. I make mine go to the clubs and pick me up some hot ladies, which saves me a lot of time! The problem here is that people aren't consuming enough in their diet or are supplementing with terribly absorbed forms, rather than aspartate or another Krebs cycle intermediate. Magnesium has some profound effects on insulin and glucose metabolism. In fact, it was found that insulin-mediated glucose disposal was decreased in normal human subjects with relatively low plasma magnesium levels.(34)
It also improved glucose metabolism and when combined with vanadyl, it had a synergistic effect on improvement of both glycogen synthesis and insulin sensitivity.(35, 36) As far as dosages, take around 350-600 milligrams of the aspartate form per day, but make sure not to consume it with any calcium.
Zinc
Yep, not only does zinc play an integral part in sex hormone production, but it also plays many roles in insulin utilization, secretion, and synthesis. It was even shown to improve insulin levels in Type I and Type II diabetics.(39) Since it's just an overall important mineral, it should be supplemented into the diet at around 20-30 mg per day. Just make sure to get the aspartate form and never take it with a phytate-containing fiber, as it binds to the zinc and basically renders it useless. (By the way, if you're taking a quality ZMA supplement from a company like Twinlab, Biotest, or EAS, then you've got the zinc and magnesium thing covered. According to Victor Conte, the scientist who formulated the stuff, other companies such as Met-Rx, Designer Protein and Optimum Nutrition are not selling "authentic" ZMA and therefore, it may not be as bioavailable as the real stuff.)
Potassium
Potassium supplementation has been shown to improve insulin sensitivity, responsiveness, and secretion.(37,38) While it's commonly found in foods, you could still benefit from some additional supplementation, just don't get crazy and get some prescription K+ salts. As far as dosages go, 1-2 grams is enough, since going overboard on K+ supplementation can be dangerous and can lead to some nasty and potentially deadly side effects.
Alpha Lipoic Acid
ALA has been shown to be both water and fat soluble, as well as having potent antioxidant effects. Furthermore, it's had some pretty astounding affects on both insulin sensitivity and glucose disposal.(40, 41) It's also unique in that it's been shown to increase glucose storage in muscle tissue, and not in adipose tissue. Therefore, it seems to increase sensitivity in muscle tissue only. Take around 600 mg per day in divided dosages.
Taurine
This amino acid is quite necessary for muscle tissue and has actually been shown to increase insulin sensitivity and lower the amounts of intra-abdominal adipose tissue.(42) That's the fat underneath your abs that some doctors call "heart attack fat." Not only this, but taurine possesses some anti-catabolic properties as well. I can't give exact dosages at this time, but around 2-6 grams should be sufficient.
Vanadyl Sulfate
While this mineral has been in some bodybuilders' cupboards for years because of it's "real world" effects on getting a pump, it's fallen by the wayside in the past few years. This is probably because of the "inconclusive" evidence as to whether it works or not. Although it was found recently that vanadyl doesn't modify the actions of insulin to stimulate glycogen synthesis, it does improve glucose utilization.(43) It was therefore concluded that vanadyl must act at other steps of insulin action, which would explain the lack of evidence for modifying glycogen storage. I'd say that if it works for you, keep using it. The dosage is around 30mg per day.
The Flavonoids — Epicatechin and Quercetin
While these plant derived flavonoids may be somewhat familiar to some of you for their super potent antioxidant properties, they possess some powerful effects on insulin as well. First, epicatechin was found to have insulin-like activity, and also was found to reduce glucose levels in a similar fashion to the drug metformin!(44, 45) It was also shown to possess antihyperlipidemic properties in another study, meaning it reduces blood fats.(46)
That's some potent stuff, but wait 'till you hear about quercetin! When islets of Langerhans (a type of tissue that partially composes the pancreas and secretes insulin and glucagon directly into the bloodstream) were exposed to either epicatechin or quercetin, insulin release was enhanced by approximately 44-70%!(47) Here's the best part, though. In one study, quercetin selectively inhibited the insulin stimulating effects on glucose transport, oxidation, and it's incorporation into lipids, decreasing lipogenesis by 50%!(48) In other words, it blocked lipogenesis (fat production) caused by insulin and insulin mimicking agents! Now that's impressive!
As far as sources for these flavonoids, grape seed extract or bilberry at 800-2,000 mg per day, is rich in quercetin — 300 mg of green tea extract per day contains enough epicatechin. On a side note, quercetin has been shown to bind at the estrogen receptor and may exert some estrogenic effects. So, you'll need to weigh the evidence yourself and decide whether it's for you.
Momordica Charantia
This fruit, otherwise known as bitter melon, contains a mixture of sterols that possess super potent hypoglycemic properties. In fact, it's more potent than the oral hypoglycemic drug, Tolbutamide.(49) In one study, after two hours of an oral glucose load of 75 grams, 86% of patients given the extract showed a hypoglycemic effect.(50) It was also shown to increase the rate of glycogen formation by 4-5 times. This was attributed to an increase in glucose utilization.(51, 52, 53) If you want to use it, take 1-3 150 mg capsules per day.
The Drugs!
Now for those of you who'd like to take advantage of insulin and the benefits of being sensitive through drug use, I've compiled the following list.
Acetohexamide
This is a derivative of sulfonylureas. Sulfonylureas are compounds that stimulate the islet tissue on the pancreas to synthesize and release endogenous insulin. In general, for those who are insulin resistant, these aren't very beneficial, as they only increase insulin levels to a higher degree. Acetohexamide, however, is unique in the sense that it can increase insulin sensitivity on insulin receptors and improve peripheral utilization of insulin.
Acarbose
This is an alpha-glucosidase inhibitor. This means that it's able to prevent sugars such as maltose and sucrose from being broken down. It works by prolonging the absorption of carbohydrates. It's been shown to decrease somatostatin levels, which theoretically, could lead to an increase in GH. It's also been shown to decrease triglycerides as well as improve the ratio of LDL to HDL.
Benfluorex
This is a derivative of the anoretic drug, Fenfluramine. It works similarly to metformin by increasing insulin sensitivity in peripheral tissues. It also has a slight appetite suppressant effect and can decrease cholesterol while increasing HDL levels.
Glyburide
This drug differs from others in that it may increase the number of insulin receptors resulting in increased insulin sensitivity.
Clofibrate
While the new compounds being used to treat insulin resistance (called glitazones) have proven to be quite effective, another class referred to as fibrates (currently used for their antilipidemic properties) may prove to be just as effective in terms of increasing sensitivity while not resulting in a gain of body fat, and possibly even reducing it. Clofibrate, also known as Atromid-S, could prove to be a rival to metformin. However, to my knowledge, this has only been found in animal models. So, stay tuned and be on the look out!
Metformin
This drug is my personal favorite. Why? Well, the problem with most other insulin sensitizing drugs is that they don't work selectively to sensitize only muscle tissue. Their increased insulin sensitivity occurs in peripheral tissue, meaning both adipocytes and myocytes. However, metformin works by increasing sensitivity in muscle tissue only.
Unlike sulfonylureas, it doesn't cause an increase in fat. In terms of dropping body fat and maintaining insulin sensitivity while using insulin, this is the superior drug. Dosages range between 500-2500 mg per day with meals. They typically come in 500 and 850 mg tabs.
Insulin
In terms of staying absolutely insulin sensitive, avoiding exogenous insulin is important. However, for those of you who choose to use insulin in order to increase muscle mass, it's important to use metformin along with it and even afterward. Be careful though. Every time you inject a fast acting insulin, you run the risk of going into a hypoglycemic shock and dying, which would really mess up your sex life. You can come up with your own ideas on how to avoid this, or you can do what my large friend (6'3", 285 lbs at 8% body fat) does: sit down with a container of dextrose or maltose and drink it until you no longer feel like passing out. Needless to say, this is scary stuff!
In terms of reducing insulin resistance, one type of insulin actually does the job. It's called insulin lispro. It's made with recombinant DNA technology by altering the pharmaceutical profile. This insulin is also known as Humalog, and it's the only form of insulin to which patients with severe insulin resistance responded.
It has a shorter and more consistent duration of action than most other types of insulin, which makes it safer and less likely to increase body fat. As a side note, if you're using any type of insulin, make sure to supplement with magnesium and potassium, as they're both depleted while using it.
Anabolic Steroids
While anabolic steroids have many affects on the human body, one of interest to us may be their ability to increase glucose disposal, possibly leading to an increase in insulin sensitivity. In one study, healthy males were given 300 mg/week of either Testosterone enanthate or nandrolone decanoate for six weeks. At the end of the study, it was found that while TE had no detrimental effect on glucose disposal, ND had increased glucose disposal to a significant degree.(54) These findings were in conflict with what was found in the use of 17-alpha alkylated steroids. So, according to this, the best anabolic to use while trying to improve insulin sensitivity may be Deca! The benefits of this 'roid never seem to end.
Conclusion
Hopefully I've convinced you of the importance of what types of macronutrients you consume, as well as what supplements and drugs you use. They can all have dramatic affects on your ability to gain muscle and lose body fat through their affects on insulin. Again, a combination of omega-3, omega-6, and some monounsaturated fat would be the best bet — not only for insulin sensitivity, but for hormonal benefits as well.
For instance, if you just have to eat that rice cake, or cracker, or piece of Wonder Bread, slather some natural peanut butter on it (the kind where the oil is visible on top), or take a swig of Flax seed oil beforehand. That'll slow the absorption considerably, which will diminish the insulin response.
Give the supplements that I listed a try and see if you like them. I don't think it's necessary to use all of them concurrently, but you might want to experiment with a few — like maybe vanadyl sulfate and alpha lipoic acid — and see how they work before trying the others. Lastly, if you're going to use drugs, try to use Humalog, Deca, and definitely give metformin a try.
Remember, when it comes to insulin, you either have to tame the beast and make it work for you or risk getting controlled by it. I'll choose the former!
