| In looking at the job of a few major hormones in the | | | | So what does this all mean in terms of controlling lean |
| body you can begin to see how there is a fine line | | | | body mass? Basically, if we consume foods that have |
| between making your body's natural regulatory | | | | a favorable effect on our blood/glucose levels as well |
| systems work for you and being at their mercy. It is | | | | as on the hormones insulin and glucagons then we will |
| certain that you can make physical gains without the | | | | limit the detrimental catabolism that occurs when the |
| knowledge of how to manipulate the most influential | | | | body is short of glucose in the blood. In this way we |
| aspects of your body's muscle building processes. | | | | will also contribute to the muscle building responses |
| What is also certain however, is how intelligent training | | | | such as protein synthesis and growth hormone release |
| and dieting, both time correctly, can create a more | | | | that occur as a result of the muscles being flooded |
| favorable cellular environment for building muscle and | | | | with essential nutrients post workout. |
| shedding fat. | | | | In order to get the most out of tweaking this system, |
| The first two important hormones to be concerned | | | | we need to be aware of a couple of basic ideas. One |
| with are Insulin and Glucagon. The pancreas is the | | | | issue to be concerned with is net effect that foods |
| organ responsible for secretion of these hormones. | | | | have on our blood sugar/glucose levels. The other |
| Within the pancreas you have both exocrine and | | | | issue to look at is the timing of food consumption. |
| endocrine tissue. The main tissue to be concerned with | | | | The glycemic index is what we need to focus on in |
| is that of the endocrine gland. It is in this area that islets | | | | order to understand our how foods distribute their |
| cells are contained. Of these cells there are two types: | | | | nutrients into the blood stream. The glycemic index |
| alpha and beta. Alpha cells are responsible for | | | | itself is basically a measure of how much or how little |
| secretion of glucagon and beta cells are responsible | | | | a certain food raises blood sugar/glucose levels in the |
| for the secretion of insulin. The function of glucagons is | | | | bloodstream when it is consumed. Essentially |
| to raise blood sugar and function of insulin is to lower | | | | carbohydrates that break down quickly during |
| blood sugar. | | | | metabolism are said to have a high glycemic index. |
| Insulin is an essential hormone. Without insulin a | | | | Those foods that are metabolized slower are given a |
| condition referred to as hyperglycemia occurs. This | | | | lower glycemic index ranking. The main thing to be |
| term refers to elevated blood glucose. If this state is | | | | aware of is that foods with a high glycemic index |
| exaggerated for an extended period of time the | | | | cause a spike in blood sugar levels. On the other hand, |
| eventual result is a condition known as diabetes | | | | foods with a low glycemic index still raise blood sugar |
| mellitus. If insulin is absent, blood sugar rises in an | | | | glucose levels, but do so more gradually. |
| attempt to regain what is a highly sensitive balance. At | | | | Certain foods are said to digest more quickly than |
| the same time, if the pancreas secretes too much | | | | others. Cereals, potatoes, rice and bread for instance |
| insulin or if it is injected intravenously than a condition | | | | all have high glycemic indices. The sugars and starches |
| known as hyperinsulinemia occurs which is paralleled | | | | in these foods are absorbed rapidly into the |
| by a steep drop in blood sugar levels known as | | | | bloodstream. By the same token, foods such as fruits |
| hypoglycemia. | | | | and vegetables as well as oats and bran digest more |
| The net result of insulin's effect on metabolism is the | | | | slowly and are released more slowly and steadily into |
| production and storage of energy with control of its | | | | the body. |
| discharge and use. What is important to be aware of | | | | So what how does this determine their placement in |
| as will soon be illustrated is the opposing relationship | | | | your diet? Think back to the roles of insulin and |
| that insulin has with glucagons. If blood sugar rises, | | | | glucagons. Opposite and complementary, these two |
| insulin secretion is enhanced and the amount of blood | | | | chemicals raise and lower blood sugar. Their ability to |
| sugar will return toward normal levels. By the same | | | | do so depends a lot on what the body needs during a |
| token, if blood sugar is depressed, when the body is | | | | given time period. If you have just finished a grueling |
| deprived of food, insulin secretion is slowed. | | | | workout for instance, the body is craving any type of |
| To give you an idea of insulin's role in the body think | | | | food available in order to replenish blood glucose levels. |
| about what happens after you eat a meal. Your blood | | | | This is why people often crave sweets or starchy |
| sugar/glucose levels are raised and insulin is released | | | | carbs after working out. They provide the quickest |
| to transport glucose out of the bloodstream and into | | | | spike in blood sugar levels because of their high |
| the tissue. As blood glucose levels fall, insulin secretion | | | | glycemic indexes. Insulin sensitivity is very high at this |
| diminishes. As a result of insulin, muscle and fat tissues | | | | point. Insulin being the mediator wants to hurriedly assist |
| absorb glucose from the bloodstream and blood sugar | | | | the glucose across the plasma threshold into the |
| levels are reduced. | | | | mouths of muscles. The problem with eating just |
| The most significant thing about insulin in regard to | | | | carbohydrates, whether simple or complex, is that |
| muscle building is its role as mediator in bringing glucose | | | | unless utilized immediately they are stored as fat. Now, |
| from your bloodstream into the muscle cells. Insulin can | | | | a more effective approach would be to pair a |
| be thought of as a traffic cop who directs human | | | | carbohydrate with a protein source. The insulin release |
| traffic across the street. With this analogy, people can | | | | would be equally strong, but now what would be |
| be seen as the glucose with the street being the | | | | transported back to the muscle fibers would be not |
| bloodstream and the side of the road that people are | | | | only carbohydrates which could be stored more a little |
| directed towards being the muscle cells. Another | | | | more efficiently, but also protein which would supply |
| reason insulin is so important involves its interaction | | | | the muscles with nutrients. |
| with amino acids. Insulin effectively retrieves these | | | | Ultimately with whatever you are doing, your main goal |
| building blocks of protein and pushes them into the | | | | should be to maintain a somewhat placid, stable blood |
| muscle cells. Without insulin the body would be unable | | | | sugar level. The two factors that compete with this |
| to properly store and utilize the raw materials running | | | | aim are working out or physical activity and fasting. |
| through the bloodstream after we eat a meal. Our | | | | Assuming you are eating meals on a regular basis, the |
| blood sugar levels would rise uncontrollably. Simply put, | | | | only fasting that would apply would be the periods of |
| our body would be seriously out of whack. | | | | several hours or so during which you do not eat. In |
| Glucagon on the other hand, has an opposite | | | | order to knock out fasting as a competitor, you simply |
| regulatory effect. This equally important compound | | | | need to consume similar sized meals as frequently |
| steers blood sugar in the opposite direction. Glucagon's | | | | throughout the day as you can. This approach allows |
| release occurs as a result of blood sugar/glucose | | | | insulin demand to be relatively low, less glucagon to be |
| levels getting too low. When glucagon is secreted a | | | | released (which take nutrients away from muscles), |
| signal is sent to the liver to release stored glucose into | | | | and blood glucose levels to remain stable. Now, as for |
| the bloodstream. Glucagon also acts as a sort of key | | | | the other issue, working out, you have a problem that |
| that unlocks the liver's ability to synthesize glucose | | | | mirrors the last. When the body completes any type |
| from other sources such as protein and muscle tissue. | | | | of physical exertion the result is low blood sugar levels, |
| The muscles are normally the first area to have their | | | | high amount of glucagons released, and a lack of |
| glucose usurped when blood sugar/glucose levels fall | | | | insulin. So in order to help blood sugar remain as stable |
| below normal levels. This results in muscle fiber | | | | as possible before, during, and after working out, you |
| breakdown. | | | | need to bracket your meals around the physical |
| It is this breakdown that is important to be aware of. | | | | activity. This basically follows the same premise as |
| Muscle growth as a result of nutrient uptake is obvious | | | | snacking throughout the day but simply says that you |
| but not so obvious is the way in which your body will | | | | must spike blood sugar levels before you work out. |
| literally eat away at its own muscle and protein stores | | | | This gives the muscles more glucose to deal out. |
| in order to keep blood glucose levels stable. | | | | |