WHAT INSULIN MEANS TO YOU:
So now that we’ve covered that carbohydrates causes a release of insulin and insulin is released to keep blood sugar levels stable and transport nutrients form the bloodstream to body tissue, how does this apply to you?
First, if you have a high intake of simple carbohydrates, your body will secrete a large amount of insulin into your bloodstream. If you are in an inactive state, your liver and muscles most likely won’t have a need for a lot of glucose at this time, nor will they absorb glucose very quickly. This means insulin will draw that glucose (blood sugar) almost directly into your bodyfat tissue, which can cause you to gain bodyfat. If this is done long enough, it can lead to insulin resistance and even diabetes.
On the other hand, if you consume slow digesting carbohydrates evenly throughout the day, your body will secrete small amounts of insulin, which will transport glucose, amino acids and other nutrients you consume into your liver and muscle tissue at a slower rate, which they can absorb and draw from steadily for hours. This will provide your body with a steady flow of energy and nutrients your muscles need to repair and grow your muscle as well as fuel you throughout the day.
Finally, if you are in the process of completing a training session or have just completed a training session, your muscle and liver will need glucose as a fuel source and to optimize recovery. At this point, your liver and muscles are depleted of glycogen, so they will absorb more glycogen and quicker than at other times of the day. At this point, you may want to consume simpler carbohydrates and you want a higher release of insulin. So, it makes sense to follow up your workout with some simple carbohydrates to replenish glycogen stores quicker.
If you time your carbohydrate intake correctly with the right amounts and the right kind of carbohydrates, you can start to control your body’s secretion of insulin and get it optimize post-workout recovery, muscle development while minimizing fat gain.