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Here is a very good yet simple write up by Chris Aceto on regulating glucose. Personally i found it to be very informational.
6 Best Glucose Regulators
Carbohydrate foods, rice pasta, bread, grains and fruits are anabolic; they support muscle growth by kicking up insulin levels. Insulin is a natural hormone that helps funnel protein into muscles for growth and repair. In addition, it is the driving force that stores those carbs into muscles giving you an energy reserve that supports hardcore training and growth. So far so good. The downside to carbs; they can make you fat. The solution to adding more mass without body fat; glucose regulators – supplements that tend to encourage glucose – the technical name for carbohydrates - to be stored in muscles rather than bodyfat.
1) Omega-3’s.
There’s a reason populations who eat plenty of omega-3 fatty acids, the unique fat in salmon, mackeral, herring and sardines experience radically less diabetes. Omega-3’s help facilitate the storage of glucose into muscles. For the bodybuilder, this translates into more muscle and less body fat. To experience a benefit, you’ll need to supplement with a minimum of 1-2 tablespoon of flax seed oil (providing 6-12 grams of omega-3;’s) daily or eat 4-6 ounces of the above mentioned fish on a daily basis.
2) Chromium.
Does it or doesn’t it work- that’s the never ending controversy. My take on it; it does work when combined with the other 5 glucose regulators. Chromium is the trace mineral that triggers special points located on muscles called ‘receptors’ to pull glucose out of the blood. The benefit; if glucose is pulled out of the blood by muscles you not only get greater carbohydrate storage to foster growth, but less glucose is available to trigger fat storage. You’ll need 400 mcg daily, taken preferably at breakfast.
3) Sodium.
What a bum rap sodium commonly known as plain ole ‘salt’ has taken. Consider the average male needs at least 3000 mgs a day, the larger bodybuilder who loses the mineral via sweat probably needs a heck of lot more – like 6000 mgs daily. The benefit; sodium is extremely vital in stimulating a special pumping action that drives glucose into muscles to make muscle glycogen. The more you can get those pumps flowing, the less likely glucose will be stored as body fat. Need some anecdotal advice; how many bodybuilders carbed like crazy for a contest only to appear flat and uncut? A high salt intake after the show generally causes their muscles to almost burst as salt is needed to carb the body up. Use the shaker liberally at each meal, drink plenty of water to avoid a puffy look, and you’ll get bigger rather than fatter.
4) Soluble Fibers.
No doubt a high carb intake is a must for off season mass, but getting your fill of a special type of fiber called soluble fibers can help keep you trim. Soluble fiber – most easily obtained through Metamucil – slows the digestion of the flow of glucose into the blood which can encourage the formation of glycogen rather than body fat. Soluble fiber can also help receptors on muscle pull glucose out of the blood which prevents glucose from triggering fat storage. Don’t like Metamucil? You can use 6-8 grams of soluble fiber supplements instead or increase your intake of oatmeal and beans; 2 premier sources of soluble fiber. The only caveat; exclude fiber from the post training meal as a fiber-free intake after training along with simple carbs such as mashed potatoes, white rice, honey, juice and white bread is more helpful in promoting recovery than a fiber-rich intake.
5) American Ginseng.
There’s a reason ginseng has been used for thousands of years as a health food; it works. A gram of American ginseng taken 40 minutes before eating helps keep the amount of glucose in the blood steady. The benefit; avoiding sporadic highs and subsequent lows in blood sugar levels not only helps promote growth, but also helps prevent the accumulation of body fat. Try one gram, twice daily before any 2 meals.
6) Bitter Melon.
No, this is not a rotten cantaloupe but a herb that diabetics use to lower blood sugar levels. It’s postulated that the herb lowers blood sugar after eating by driving glucose into muscles and by supporting the beta cells, those that help make insulin. Try 200 mgs after training to facilitate insulin release.
6 Best Glucose Regulators
Carbohydrate foods, rice pasta, bread, grains and fruits are anabolic; they support muscle growth by kicking up insulin levels. Insulin is a natural hormone that helps funnel protein into muscles for growth and repair. In addition, it is the driving force that stores those carbs into muscles giving you an energy reserve that supports hardcore training and growth. So far so good. The downside to carbs; they can make you fat. The solution to adding more mass without body fat; glucose regulators – supplements that tend to encourage glucose – the technical name for carbohydrates - to be stored in muscles rather than bodyfat.
1) Omega-3’s.
There’s a reason populations who eat plenty of omega-3 fatty acids, the unique fat in salmon, mackeral, herring and sardines experience radically less diabetes. Omega-3’s help facilitate the storage of glucose into muscles. For the bodybuilder, this translates into more muscle and less body fat. To experience a benefit, you’ll need to supplement with a minimum of 1-2 tablespoon of flax seed oil (providing 6-12 grams of omega-3;’s) daily or eat 4-6 ounces of the above mentioned fish on a daily basis.
2) Chromium.
Does it or doesn’t it work- that’s the never ending controversy. My take on it; it does work when combined with the other 5 glucose regulators. Chromium is the trace mineral that triggers special points located on muscles called ‘receptors’ to pull glucose out of the blood. The benefit; if glucose is pulled out of the blood by muscles you not only get greater carbohydrate storage to foster growth, but less glucose is available to trigger fat storage. You’ll need 400 mcg daily, taken preferably at breakfast.
3) Sodium.
What a bum rap sodium commonly known as plain ole ‘salt’ has taken. Consider the average male needs at least 3000 mgs a day, the larger bodybuilder who loses the mineral via sweat probably needs a heck of lot more – like 6000 mgs daily. The benefit; sodium is extremely vital in stimulating a special pumping action that drives glucose into muscles to make muscle glycogen. The more you can get those pumps flowing, the less likely glucose will be stored as body fat. Need some anecdotal advice; how many bodybuilders carbed like crazy for a contest only to appear flat and uncut? A high salt intake after the show generally causes their muscles to almost burst as salt is needed to carb the body up. Use the shaker liberally at each meal, drink plenty of water to avoid a puffy look, and you’ll get bigger rather than fatter.
4) Soluble Fibers.
No doubt a high carb intake is a must for off season mass, but getting your fill of a special type of fiber called soluble fibers can help keep you trim. Soluble fiber – most easily obtained through Metamucil – slows the digestion of the flow of glucose into the blood which can encourage the formation of glycogen rather than body fat. Soluble fiber can also help receptors on muscle pull glucose out of the blood which prevents glucose from triggering fat storage. Don’t like Metamucil? You can use 6-8 grams of soluble fiber supplements instead or increase your intake of oatmeal and beans; 2 premier sources of soluble fiber. The only caveat; exclude fiber from the post training meal as a fiber-free intake after training along with simple carbs such as mashed potatoes, white rice, honey, juice and white bread is more helpful in promoting recovery than a fiber-rich intake.
5) American Ginseng.
There’s a reason ginseng has been used for thousands of years as a health food; it works. A gram of American ginseng taken 40 minutes before eating helps keep the amount of glucose in the blood steady. The benefit; avoiding sporadic highs and subsequent lows in blood sugar levels not only helps promote growth, but also helps prevent the accumulation of body fat. Try one gram, twice daily before any 2 meals.
6) Bitter Melon.
No, this is not a rotten cantaloupe but a herb that diabetics use to lower blood sugar levels. It’s postulated that the herb lowers blood sugar after eating by driving glucose into muscles and by supporting the beta cells, those that help make insulin. Try 200 mgs after training to facilitate insulin release.
