Insulin is a polypeptide hormone that is responsible for metabolizing carbohydrates. Besides being the primary agent in carbohydrate homeostasis, insulin affects fat metabolism, liver activity related to storing/ releasing glucose and in processing blood lipids. The amount of insulin in the blood stream has extremely widespread effects throughout the body. During a workout, the glycogen in the muscle gets depleted along with the muscle proteins. This causes dizziness, lethargy and exhaustion if these crucial nutrients are not replenished.
As the workout progresses, the blood glucose level drops which in turn causes insulin levels to drop drastically. When a person of normal health starts exercising the amount of insulin in his body dips sharply. This does not seem right as during exercise the muscles require more glucose to be transported to the muscles. Exercise causes insulin to be more efficient, making the body use existing levels of insulin to transport the required glucose. Intake of insulin or glucose post workout gives the muscle increased supply of energy and hence helps the body repair process post workout more efficient.
Insulin offers three benefits in relation to body repair post workout (Insulin Friend or Foe) It accelerates muscle glycogen replenishment It reduces muscle fatigue It stimulates the rebuilding of muscle protein. Yet another benefit is that insulin blunts the effect of cortisol another hormone in the human body which has damaging effects. Glycogen production in the post workout period is faster than normal. Hence exercisers are asked to eat high protein / carbohydrates post workout so that the cycle of replenishing glycogen can be initiated.
This intake of carbs/proteins causes insulin to be produced from the liver which registers as a “spike” in insulin levels. Creatine is a naturally occurring amino acid found in many food sources such as red meat. The muscle cells contain more than 95% of the creatine present in the human body. Creatine voluminises muscle cells which creates the ripped look that body builders look to attain. Creatine Bars contain the metabolite of this amino acid which assists in providing increased muscle energy through maximizing Adensoine Triphosphate ( ATP). ATP is to muscles like petrol to a vehicle.
The depletion of ATP causes muscle fatigue. Creatine bars/drinks when taken with an intense workout causes the formation of muscle mass. The creatine in the bars helps recycle ATP for increased energy output and hence longer bouts of workout. The Creatine combines with phosphorus in the muscle to form creatine phosphate. The high energy creatine phosphate then converts Adenosine diphosphate in the muscle to ATP. The amount of ATP stored in the muscle lasts for about 15 seconds and needs to be replenished. This is possible through easy to carry creatine bars/drinks. Protein is another necessary food group post workout.
Contrary to common perceptions , protein bars containing sugar are essential for a speedy recovery for the muscles post workout. Sugar boosts insulin levels as mentioned before which in turn breaks down the protein and creatine into glycogen which is essential for muscles to repair themselves. In short sugar acts as the transport system to feed the muscles essential amino acids. Sugar taken after a workout does not convert into fat as it is utilized completely in this repair processes. This is the reason why companies promote the intake of creatine with sugared drinks like Kool-aid or non acidic juices.
However this does not mean one can go on a sweet binge post workout. Everything in moderation is good for health, the quantity depending on ones metabolism and discipline with regard to exercise and health. As mentioned before everything is essential in moderation, all the food groups should be ingested in appropriate measures. Fat and carbohydrates are also essential for the body just as protein and calcium, and must not be cut out of the diet completely. Last but not the least is Hydration , the average human needs to replenish the body with at least 2 liters of water daily without considering the loss of water through sweating.
Water should be taken in adequate quantities pre , during and post workout. This water is essential as it prevents the blood from thickening and hence moving slowly. Blood needs to flow through the body carrying the nutrients to all the parts so that they function properly. The best adage that can be applied to the necessity of insulin spikes and nutrition post workout can be that the human machine is like an automobile which can’t run without necessary fuel and maintenance; hence it is important to balance workout and nutrition to get the best mileage out of life.
Works Cited
Insulin: Friend or Foe Retrieved March 21, 2007, from Powering Muscles Web site: http://www. poweringmuscles. com/article. php article_id=34 Coughran, Charles Exercise and insulin. Retrieved March 21, 2007, from Diabetes FAQ Web site: http://www. faqs. org/faqs/diabetes/faq/part1/section-15. html Creatine Kinase. Retrieved March 21, 2007, from Creatine Journal Web site: http://www. creatinejournal. com/creatine-supplement-creatine-kinase/