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GYM CONQUER ジム筋華のブランドイメージ

The Importance of Insulin

What is the most important hormone for muscle growth? It's not testosterone or growth hormone, but insulin.

A 3D wireframe illustrating the role and importance of insulin. It shows insulin's effects on blood sugar levels, actions in muscle, liver, and fat cells, and the hierarchy of insulin activity. Symbols for glucose, amino acids, muscle growth, and fat synthesis are included, with background representations of glycemic index and nutrient absorption. The style is scientific and modern, suitable for a health and fitness blog about insulin.

Functions of Insulin

The primary function of insulin is to lower blood sugar levels by facilitating the transport of glucose from the bloodstream into body tissues. Insulin secretion occurs in two phases: basal and bolus.

  • Basal Secretion: A small amount of insulin is constantly secreted.

  • Bolus Secretion: Occurs when glucose enters the bloodstream after eating.

The Importance of Maintaining Stable Blood Sugar Levels

After eating, nutrients enter the bloodstream, raising blood sugar levels. Insulin helps reduce these levels by transporting glucose into muscles, fat, and liver cells. Insulin also transports amino acids into muscles, which is crucial for muscle growth.

However, insulin also acts on fat cells, promoting fat synthesis and inhibiting fat breakdown. Therefore, high insulin levels can lead to increased fat storage.

Insulin Hierarchy

Insulin acts in a specific order, known as the "insulin hierarchy":

  1. Muscles

  2. Liver

  3. Fat

The more muscle you have, the less likely insulin will lead to fat gain. Conversely, individuals with less muscle are more prone to fat gain due to a higher proportion of insulin acting on fat cells. Exercise increases muscle insulin sensitivity, making it essential to consume adequate nutrients within three hours post-exercise.

Glycemic Index (GI)

The rate at which carbohydrates are digested and absorbed affects blood sugar levels. Foods with a high GI raise blood sugar rapidly, leading to a spike in insulin secretion. Conversely, low GI foods cause a gradual increase in blood sugar and insulin levels.

Enhancing Insulin Function

Here are some key ways to enhance insulin function:

  • Arginine, Citrulline, Ornithine: Promote insulin secretion and enhance insulin sensitivity. Start with 3–4g per day, increasing up to 9g if necessary.

  • EPA: Enhances insulin sensitivity. Consume 2–4g of EPA+DHA daily from fish or supplements.

  • Alpha-Lipoic Acid (ALA): Improves muscle insulin sensitivity. Take 100–200mg after breakfast and post-workout.

  • Cinnamon: One teaspoon daily can improve blood sugar levels in diabetics.

Other helpful supplements include biotin, quercetin, zinc, chromium, vanadium, and corosolic acid (found in banaba tea).


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