Some people are trying to build more muscle mass and they are not able to do it and this is why.
There is a lot that happens at the cellular level. It takes insulin to act as a key to unlock the door of the cell and allow amino acids to go into the cell to be converted to skeletal muscle protein.
INSULIN: We need insulin to make muscle protein. Many people do not understand insulin resistance. When you have insulin resistance, (a pre-diabetic state or type 2 diabetes state), you have a lot of insulin, but it is not working in the body, you have a deficiency of insulin because of the insulin resistance.
You are not unlocking of cell door, you thereby starving off the amino acids from the cell. If you think, I need more insulin so I am going to have more carbs to allow more amino acid to go in the cell, you will create a resistance and you are going to block these amino acids from going in the cell and being and being converted in a muscle tissue.
Consuming more carbs will create resistance and block amino acids from being converted to muscle tissue.
Your body only needs a small amount of sugar and a moderate amount of insulin. An average person has 21 teaspoons of sugar every day. You only need a very small amount of carbs. You need some insulin, but you do not need to increase it by consuming carbs or sugar. When you do carb-loading, your shutting insulin’s ability to work. Your body can make sugar. Your body can make normal insulin if it does not have too much sugar.
GROWTH HORMONE: Exercise will stimulate growth hormone, which will make the amino acids convert to muscle protein.
If you want to build muscle mass you have to work your body. Growth hormone is triggered by high-intensity exercise with lots of recovery and sleep.
If you over trained you will actually never allow the recovery because exercise breaks down the muscle and it is the recovery that actually builds the muscle through growth hormone.
To learn about the symptoms of over training please read, Symptoms Of Overtraining https://2healthyhabits.wordpress.com/?s=overtrain
You got to stimulate the muscle and then you have to let it heal through sleep. That is why deep sleep is key. If you do not have enough sleep you are not going to build muscle. More sleep allows more muscle mass.
PROTEIN: You also need to consume a moderate amount of high-quality protein. If you do higher amounts of protein you can jam up the liver. You can also trigger insulin that will create insulin resistance so you need a little bit you do not need a lot. You need high quality Protein. Fish has very high quality amino acids.
Whey protein is so lean that it does not have the normal fats in it that you also need to buffer some of the insulin response. What triggers insulin a lot more than other proteins is low fat whey protein it is low fat and it will spike insulin. If you are going to consume whey add some fat such as coconut oil, etc.
To learn more please read, How Much Protein Is Too Much Protein In The Ketogenic Diet? https://2healthyhabits.wordpress.com/2021/03/12/how-much-protein-is-too-much-protein-in-the-ketogenic-diet/
SODIUM and POTASSIUM: We also we need sodium and potassium. The sodium-potassium pump is the door that insulin unlocks. You need to consume enough sodium and potassium to activate the pump. Sodium and potassium may also help with insulin resistance.
If you are not consuming enough sodium the unlocking of the door will not work. It is more likely that you are not consuming enough potassium. You need a lot more potassium than sodium. You need a half a teaspoon of sodium per day but you need 4700 milligrams of potassium every day to get your normal requirement. That is like 7 to 10 cups of vegetables. You can take it as a supplement but the supplements come in like 99 milligrams you need 4700. You can get in a powder or electrolyte blend but the point is that you need these two minerals to allow amino acids to go in the cell because that requires the pump to be activated and work correctly.
Sometimes by fixing this ratio of minerals you can get more lean body mass because you will get more entry of amino acids. In fact the sodium and potassium actually also will fix insulin resistance as well.
This Post has been condensed from Dr. Berg’s video, Insulin & Lean Muscle Mass – Insulin Resistance and Muscle Gain Connection
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
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