we know that insulin strike by high glycemic index food Block the cAMP signaling but some personal trainer said we need to insulin secrition for recovery of muscle after exercise. in the other hand if our purpose is increase of fat oxidation we shoud intake low glycemic index.
so I want to understand that how much insulin help to recovery of muscle?
which one of glycemic index better for fat oxidation and recovery after exersice?
Insulin will activate mTOR which would increase muscle myofibrils. So for resistance training this would be adviced.
To restore glycogen you need to have some insulin to get glucose in the cells At least if you want a fast recovery. Otherwise you can also have low glycemic foods because the energy can be restored in 24 hours.
In case of cAMP it will recover fast energy, so on the short term it will make sure the cell is recovered quick. At the same time in the long run it will create more mitochondria. So short term it will recover energy status by limiting energy proces. On the long run it will make sure that more energy can be produced.
So in the short period you need to restore energy, so insulin can help to restore glycogen stores. After that initial period the cell will create more mitochondria. So preferable is high glycemic first, low glycemic after.
However, if someone trains a lot and has already a lot of mitohondria, when someone would ingest low glycemic food, the cell will restore its energy through more fat oxidation (intramuscular TG or from adipose tissue). This all depends ofcourse on how efficient the cell already is in fat oxidation.
So it depends on if you want to recover fast, and to what extend you are trained.
Maybe the following papers will help you:
1. Cocate PG, Pereira LG, Marins JC, Cecon PR, Bressan J, Alfenas RC. Metabolic responses to high glycemic index and low glycemic index meals: a controlled crossover clinical trial. Nutrition Journal. 2011;10:1. doi:10.1186/1475-2891-10-1.
2. Kaviani M, Chilibeck PD, Yee P, Zello GA. The effect of consuming low- versus high-glycemic index meals after exercise on postprandial blood lipid response following a next-day high-fat meal. Nutrition & Diabetes. 2016;6(7):e216-. doi:10.1038/nutd.2016.26.
3. Jamurtas AZ, Tofas T, Fatouros I, et al. The effects of low and high glycemic index foods on exercise performance and beta-endorphin responses. Journal of the International Society of Sports Nutrition. 2011;8:15. doi:10.1186/1550-2783-8-15.
4. BhupinderKaur, RinaQuek Yu Chin,StefanCamps,Christiani JeyakumarHenry.The impact of a low glycaemic index (GI) diet on simultaneous measurements of blood glucose and fat oxidation: A whole body calorimetric. Journal of Clinical & Translational Endocrinology, Volume 4, June 2016, Pages 45-52
5. Emma J Stevenson Clyde Williams Laura E Mash Beth Phillips Maria L Nute. Influence of high-carbohydrate mixed meals with different glycemic indexes on substrate utilization during subsequent exercise in women. The American Journal of Clinical Nutrition, Volume 84, Issue 2, 1 August 2006, Pages 354–360, https://doi.org/10.1093/ajcn/84.1.354
6. Paula G Cocate, Letícia G Pereira, João CB Marins, Paulo R Cecon, Josefina Bressan and Rita CG Alfenas.Metabolic responses to high glycemic index and low glycemic index meals: a controlled crossover clinical trial.Nutrition Journal201110:1
7. Patrick V. Bennard, Eric Doucet. Acute effects of exercise timing and breakfast meal glycemic index on exercise-induced fat oxidationOctober 2006Applied Physiology Nutrition and Metabolism 31(5):502-11
Insulin will activate mTOR which would increase muscle myofibrils. So for resistance training this would be adviced.
To restore glycogen you need to have some insulin to get glucose in the cells At least if you want a fast recovery. Otherwise you can also have low glycemic foods because the energy can be restored in 24 hours.
In case of cAMP it will recover fast energy, so on the short term it will make sure the cell is recovered quick. At the same time in the long run it will create more mitochondria. So short term it will recover energy status by limiting energy proces. On the long run it will make sure that more energy can be produced.
So in the short period you need to restore energy, so insulin can help to restore glycogen stores. After that initial period the cell will create more mitochondria. So preferable is high glycemic first, low glycemic after.
However, if someone trains a lot and has already a lot of mitohondria, when someone would ingest low glycemic food, the cell will restore its energy through more fat oxidation (intramuscular TG or from adipose tissue). This all depends ofcourse on how efficient the cell already is in fat oxidation.
So it depends on if you want to recover fast, and to what extend you are trained.
Hi Vahid,
I agree with Peter's comments and Text. There are important points.
You have to decide that you want fast muscle recovery or more fat oxidation? What modality do you want and ...? I think that it can even be funny, but maybe a little of fat after exercise can help for fat oxidation. Perhaps if fats are accessible fuel, its oxidation will continue and more to be done.
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