Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: a_ahmed on December 16, 2012, 09:24:56 PM
-
I've tried a few and they are a God sent for me. I ran them for quite some time then stopped. Got on tren and figured it has its own nutrient partitioner effect but nothing beats these things...
I ordered some now... been a long time since i ran it.. cant wait for the results.
In a nutshell... they cause greater pumps, greater glycogen absorbtion, carbs going to muscle rather than fat, block fat storage via their magic, discharge whatever carbs are a waste (shit it out), etc...
I've tried only three and all three work... recompadrol, slinsane (v1 and v2), glycobol.
Recompadrol is #1... I personally was always ordering in bulk from the maker/manufcaturer himself. He makes small batches as he's a small company. If I recall the story initially made the supplement for someone in his family who had insulin resistance. So it works VERY similar to metofrming especially if higher dosed. It frickin rocks... I can eat so many carbs and get leaner...
Slinsane is pretty good but its mostly l-norvaline and na-r-ala and some other magic.. banaba extract just like in recompadrol now in v2.. pretty good but not as good as recompadrol.
Glycobol is the crappier recompadrol.. no its not recompadrol but similar profile just not as good...
Recompadrol and glycobol have vanadyl sulfate and well bottom line is whatever is in these things works...
You can have cheat meals and get away with it..
For those not with as blessed ripped/lean genetics... these supps are a God sent in my opinion...
They increase insulin sensitivity, block fat storage, mimick insulin, etc.. etc...
I highly recommend folks try em out...
I screwd up my cut this past week+... and gained back an inch on my waist and 5lbs... epic fail... so.. to speed things up ordered some recompadrol and forskolin... gotta intensify dat der training too to get back on track...
-
Recompadrol:
(http://i50.tinypic.com/28aqnus.png)
Slinsane v2:
(http://www.hardsupplements.com/images/products/1110.jpg)
(http://i50.tinypic.com/15hd9pg.png)
Glycobol:
(http://www.nutraplanet.com/photos/14701/glycobol_large.jpg)
(http://www.aisportsnutrition.com/mstore/media/catalog/product/cache/1/thumbnail/600x600/9df78eab33525d08d6e5fb8d27136e95/g/l/glycobol.png)
-
Metformin which is RX unfortunately is the medical grade real deal GDA.
It specifically makes muscle receptors insulin sensitivity up NOT fat cell... because insulin sensitivity is different in different tissues.. technically we'd ideally want insulin resistance in fat cells... and high insulin sensitivity in muscle cells :)
These supps basically can help on losing fat and gaining muscle at the same time with proper diet and training.. or offset that bf%/lean body mass.
They are really favoured amongst natty guys.. but it works just as well for those on the sauce!
Especially useful for them there endomorphs lol... those with less favourable genetics, crappy insulin, etc..
They ALSO lower LDL and raise HDL... they lower glucose, blood sugar, lots of benefits.
-
Surprised on one cares about these? The benefits are epic... besides glycogen/insulin sensitivity/mimicking insulin/blocking fat, they also help with raising HDL, lowering LDL and tryglicerides.
-
I cannot find any double blond studies demonstrating any benefits. Looks like snake oil to me sir.
-
Try it and you'll think different.
I screwed up and gained back 5lbs and 1" on waist... (was down to 33.5" went back up to 34.5" in one week not bloat from water). Anyways one week on this and I dropped half an inch back down and am fuller.
It's great for natty and those on.
Think metformin except not metformin. Metforming increases insulin sensitivity in muscle cells. These things try to do that very thing. Look for logs and you'll find user reviews. I'm not a rep lmao.. just thought this would help people.
There's even blood work of guys running this for a month and lowering their LDL DRASTICALLY and raising their HDL... same like metformin.. the premise is the same... acting as a GDA.. acting as insulin mimicks, increasing insulin sensitivity, etc...
Meh... believe it or don't... I find these the only supplements worth getting regularly alongside whey and creatine.. the only other supps that actually work.
-
2 scoops of Craze first thing in the morning and then train two hours later on an empty stomach. Keeps me lean and full.
-
interesting ahmed,,,i don't usually go any route other than basic creatine /arginine/recently added glycerol powder good pump combo,,fat burner have never used have always been lean,,currently in my best non contest ripped build condition.
-
purge these are not meant as 'preworkouts' although they will give increased energy and pumps but not because of pre workout nature but just because they shuffle more glycogen.
Njflex, I assure you if you run it you will NOT be dissapointed, I highly recommend recompadrol. Still up on nutraplanet.
You can google for some logs.
I just got it yesterday and started. Within the same day you'll feel more pumped, veiny gauranteed... :) More than likely will make you leaner, more full and more veiny and help you gain some lean size without fat.
The biggest thing with recompadrol is it helps with gaining lean gains without putting on fat. Loved by natty guys but also works amazing when on juice as it has nothing to do with hormones but rather how the body uses carbs.
-
Um. Making some pretty impossible claims.
-
bloody hell, just try it or look for logs/reviews from people if you're such a disbeliever.
-
bloody hell, just try it or look for logs/reviews from people if you're such a disbeliever.
Placebo effect sir
-
purge these are not meant as 'preworkouts' although they will give increased energy and pumps
I know, but stimulant-based products like Craze have worked better at keeping me lean than so-called recomp products.
-
Placebo effect sir
you're sounding retarded now.
-
you're sounding retarded now.
Nah. Placebo effect is a real phenomenon. I do not trust anything with a proprietary label. I've read up on that supplement and gaba and others like them. The value in humans doesn't seem to justify the cost.
I'm also concerned about potential side effects if the stuff actually does work.
If you like it. Take it. I'm just skeptical of the entire industry. It's a bunch of people on PEDs advertising rice flower and sugar as the holy grail.
-
I understand that .. there was one bullshit supplement called 'pink magic' lmao they can label garbage and an empty pill and make claims. I understand all that.
However these supplements do work... that's the only reason I posted about it. You should check out logs of hundreds of people who have used recompadrol, slinsane, etc...
-
you're sounding retarded now.
Please watch with the insults on this board.
-
I've read up on that supplement and gaba and others like them. The value in humans doesn't seem to justify the cost.
When you have time, please post the articles. I'd like to look at them.
Pubmed posted a study showing GABA to demonstrate very favorable effects on hGH release. When I get on my other computer, I'll post it here.
-
Please watch with the insults on this board.
i took his point... i should back up what i'm saying rather than appearing to simply be antagonistic... pretty well behaved compared to the old days when people would run amok through this board while Princess was sleeping
When you have time, please post the articles. I'd like to look at them.
Pubmed posted a study showing GABA to demonstrate very favorable effects on hGH release. When I get on my other computer, I'll post it here.
yeah i saw that one... looked flawed
lemme dig some stuff up... just gotta baste the birds first
-
yeah i saw that one... looked flawed
How so?
-
How so?
sry... modified my post
-
lol this thread has nothing to do with GABA...
I think you need to just look at a few logs of slinsane v2 and recompadrol to get the idea that these are legit supplements to get and use... otherwise i could care less about gimmicky crap which is all over and costing arms and legs while doing jack shit..
-
I've added links to one pubmed abstract per ingredient... some appear to be toxic, while others show no value... some apparently have value in rodents or people...
Here's the catch... some of the ingredients are far more expensive than others and the industry is not quality controlled on inspected (hello species nutrition) so how do you know that the pills have anything more than a hint of the valuable ingredients? and conversely how do you know that they are not loaded with the toxic ones...
you don't
you see value in a supplement that you are adding to a diet and training regimen... you have no idea if it's doing any more than a sugar pill would... although i would suggest that sugar pills are far less potentially toxic...
http://www.nutraplanet.com/product/lean-body-formulations/recompadrol-180-caps.html
Recompadrol (180 caps)
Manufactured By: Enhanced Body Formulations (LBF)
Click To Enlarge
Price:$82.99
$37.99
Availability:In Stock, Ships in 1-2 Business Days
Lean Body Formulations' Recompadrol: Optimal Insulin Mimicer!
Recompadrol represents the most versatile and complete nutrient re-partitioner that can be used by almost anyone. It is quickly gaining popularity for its unmatched effectiveness for any goal. Recompadrol has raised the bar and will soon become the standard by which all other Nutrient re-partitioners will be compared to.
For those who want to increase lean muscle mass, Recompadrol aids this process through super glycogen compensation and amino acid uptake, increased creatine utilization, increased insulin sensitivity and improved strength, Recompadrol should also be used by those trying to reduce body fat because of its potent effect of blocking fatty acid synthesis through ATP-Citrate Lyase, and also functioning as a PPAR-Alpha Agonist and a PPAR-Gamma Antagonist.. This makes dieting easier.
Recompadrol is not just for bodybuilders to gain an edge on the competition, or for athletes looking for better endurance. It is also for the general public looking to achieve a better health status. As shown in various studies the ingredients in Recompadrol were shown to reduce the symptoms of metabolic syndrome. Metabolic syndrome has many different meanings as proposed by various organizations ranging from the World Health Organization to the American Diabetic association. The most common parameters that Recompadrol may help with are lipid levels, glucose levels, and body fat levels. These ingredients have been shown to: activate Glut-4 in skeletal muscle tissue, lower fasting and post prandial blood glucose levels, attenuate fat gain, increase lipid oxidation, Block glucose uptake in fat cells, block triglyceride uptake in fat cells, and improve your lipid profile, just to name a few. What this means for you is that you can now successfully gain lean muscle and lose fat at the same time, all while being able to enjoy your carbohydrates. Lean Body Formulations is dedicated to bringing you the most effective, highest quality products available today. We don’t settle for average formulas due to costs, we bring you the most synergistic combinations of clinically studied compounds with the full doses used in Human trials.
A quick glance will reveal a few commonly seen ingredients, but the extracts used in Recompadrol are unlike any other product. For example Berberine HCL is not a plant extract but rather a synthetic compound. The difference between plant extract and synthetic compound is most importantly the fact that with a synthetic compound there is no variance in percentages of extract which can make one bottle of a given product work well and another less than expected. Another advantage of Berberine HCL is decreased frequency of stomach issues as seen with other products containing Berberine. So far none of the testers have had any problems with taking Recompadrol due to upset stomach. The RECOMP COMPLEX does not stop with just berberine it is much more complete. Insulin and GH are two of the most coveted hormones in the bodybuilding community. Unfortunately the use of GH lowers insulin sensitivity. With the use of Recompadrol you can not only make GH more effective in terms of fat loss but also in terms of reversing the decrease in insulin sensitivity leading to more muscle accrual. Another use for Recompadrol is to not only enhance the gains from the use of hormones, but to protect cholesterol values from reaching unhealthy levels and also preventing the binding of LDL to the walls of arteries , decreasing the risks of Cardiovascular related diseases.
Recompadrol is also and excellent adjunct or alternative to Oral hypoglycemics used by those diagnosed with Type 2 diabetes. There are many anti-hyperglycemic agents that help with insulin resistance. One of specific importance is a biguanide called Metformin. Metformin decreases hepatic glucose production and sensitizes the tissues at the cellular level to uptake glucose into muscle and adipose tissue. This is needed in individuals who are insulin resistant due to the receptor dysfunction which makes it hard to get glucose into these cells. These medications have different mechanisms and are commonly used in combination with one another to achieve a better outcome. Recently, some dietary supplements have been shown to act similarly to these oral medications to assist in offsetting the progression of insulin resistance, dyslipidemia, and obesity. Unfortunately with the use of these oral hypoglycemics most individuals will actually gain more adipose tissue only furthering their troubles. Almost all of the herbs used in the product have been used in both Ayurvedic and Chinese medicine to treat both obesity and diabetes. Berberine was compared with Metformin and Acarbose which showed “insulin sensitivity was enhanced by berberine as the HOMA-IR value was reduced by nearly 50%. This effect may be related to fat distribution by berberine because waist and waist/hip of the patients were decreased significantly in the absence of weight change. Interestingly, both fasting and postprandial C-peptides increased significantly in patients when berberine was used together with insulin, which suggests that long-term berberine treatment may improve insulin secretion of the patients with consequent failure of oral hypoglycemic agents.” Banaba which contains corosolic acid and other tannins has been shown to be just as effective in comparison to prescription oral hypoglycemics without increasing adiposity as experienced with other oral hypoglycemics such as Metformin. (*12)
Ingredients Overview:
Banaba is a Asian tree that has been used in various forms for the treatment of diabetes and kidney related disease. Studies have shown that the Active extract Corosolic acid inhibits Adipocyte differentiation (preadipocyte from maturing into a fat cell), increasing glucose uptake independent of insulin through Glut-4 translocation (*1)which means your body requires less insulin to shuttle glucose into cells. Corosolic acid has also been shown to block gluconeogenis and increase glycolysis (*2) Recompadrol uses the strongest Corosolic acid extract available today, 20%, that is not found in other supplements containing Banaba. Most companies will hide there inferior product with the use of labeling such as “Highly Standardized”, “Specialized Extract” or instead not list the Percentage of Active at all. A study conducted by Fukushima, Matsuyama, Ueda, Egawa, Takemoto, Kajimoto et al., (2006) was designed to show the effectiveness of Corosolic acid in lowering post challenge plasma glucose levels in humans. In this study, 31 subjects (16 men, 15 women) were included that had fasting plasma glucose between 110 mg/dl and 140 mg/dl. Corosolic acid was administered at 10mg (lower dosage than 1 serving of Recompadrol) on different occasions in a capsule 5 minutes before the 75g oral glucose tolerance test in a double blind and cross over study. The results of the study indicated that subjects showed a lower glucose level from 60 minutes - 120 minutes, but was statistically significant at 90 minutes (p<0.05). It was theorized that the increased insulin level (with corosolic acid) 30 minutes after the test was administered may be the cause of lower blood glucose at 90 minutes. (*3)
http://www.ncbi.nlm.nih.gov/pubmed/22095937 (http://www.ncbi.nlm.nih.gov/pubmed/22095937)
Salacia Reticulata contains the active compounds Mangiferin, Kotalanol, and salacinol. These extracts are potent PPAR alpha and PPAR gamma agonists which have been shown to , prevent postprandial hyperlipidemia, hyperglycemia, hepatic steatosis in type 2 diabetics and obese subjects.(*4,5) PPAR gamma agonists increase the burning of fat for fuel and mediate the genes responsible for fatty acid uptake, and beta/gamma oxidation which are up regulated when in a fasted state. Mangiferin also increases Glut-4 without exercise resulting in faster glycogen uptake in muscle cells. PPAR-Alpha is found in skeletal muscle, and liver tissues and is responsible for transporting fatty acids to be used for fuel and also down-regulates apolipoprotein C-III which inhibits lipid hydrolysis, which leads to enhanced lipid oxidation.
http://www.ncbi.nlm.nih.gov/pubmed/12097653 (http://www.ncbi.nlm.nih.gov/pubmed/12097653)
Vanadium is a trace mineral that has been debated over safety. But studies have shown that Vanadium is not only effective it is also safe in amounts of 50-150mg for a period of 6 weeks with a 1-2 week break in between.(*6) The inclusion of this mineral is because of its promising use in patients with diabetes to increase insulin sensitivity and in some cases restore complete sensitivity to prediabetic levels. Used in the recommended dosages vanadium will not cause any toxic side effects that are commonly produced by those who follow “Bro-Science”(*7)
http://www.ncbi.nlm.nih.gov/pubmed/23222995 (http://www.ncbi.nlm.nih.gov/pubmed/23222995)
HCA or Hydroxycitric Acid to block fat production by 45-70% for up to 12 hours after a meal.(*8) It accomplishes this by inhibiting Citrate lyase which is responsible for creating the building blocks of fat which is Malonyl Coenzyme A. Low concentration of Malonyl Coenzyme A increases the rate of which oxidation of fat in both adipose and liver tissue.(*8) HCA also increases ketone production and slows the breakdown of muscle tissue while in a hypocaloric diet. By keeping more muscle, the body will burn more fat. The greater the lean mass you have the faster the metabolic rate , which translates to less calorie restriction in periods of dieting. (*8) The effect of HCA on reduced fat, namely visceral, had no rebound effect after a month of ending usage. (*9)
http://www.ncbi.nlm.nih.gov/pubmed/22530711 (http://www.ncbi.nlm.nih.gov/pubmed/22530711)
Aminoguanidine is an important inhibitor of advanced glycation and advanced lipoxidation which are usually elevated in diabetics leading to hyperlipidemia and development of renal disease. Aminoguanidine inhibits these processes effectively. (*10) In addition, Aminoguanidine has an ability to treat patients whose blood vessels are constricted by arteriosclerosis. In 1992 at the University of Milan, 11 patients with peripheral vascular disease were treated with Aminoguanidine. Their blood vessels were so clogged that they couldn’t walk for more than 500 yards, but after treatment the patients blood flow improved on average by 30% and the patients exercise abilities improved by 50% to 105%. Another study conducted on animals showed that Aminoguanidine prevented age-related enlargement of the heart. The membrane surface area was reduced by 30%. Furthermore, the collagen content of their arterial walls was increased by 24-30%.
http://www.ncbi.nlm.nih.gov/pubmed/23201071 (http://www.ncbi.nlm.nih.gov/pubmed/23201071)
Gymnema Sylvestre is an Indian herb which has been clinically proven to lower HbA1c, fasting blood glucose, and postprandial glucose levels dramatically (*11). Gymnema also increases the speed in which glucose is transported from the bloodstream into muscle tissue. In India a year long study was conducted using Gymnema daily, the study showed a decrease in fasting blood glucose levels from 232 mg/dL to 152 mg/dl, the control group had no change. (*12)The Gymnema group also experienced a significant drop in HbA1c(*12). In addition Gymnema has been shown to actually regenerate and multiply the number of insulin secreting beta cells in the pancreas. Regeneration and multiplication of beta cells means that those who have poor insulin sensitivity can now improve their bodies natural output of insulin. (*13)
http://www.ncbi.nlm.nih.gov/pubmed/23225496 (http://www.ncbi.nlm.nih.gov/pubmed/23225496)
Berberine is an extract found in several different plants but has shown promise in the treatment of diabetes for numerous reasons.(*14) Berberine lowered fasting and post prandial Blood glucose levels through Glut-4 translocation and increased insulin receptor expression.(*15) . One study showed that berberine works as effectively as Metformin and it was able to improve lipid parameters more effectively. A secondary outcome of this study was a decrease in body weight. One possible reason for the weight change is that berberine increased insulin sensitivity which may be related to fat distribution; a greater reduction in LDL-c could possibly be from an up-regulation of the LDL-c receptor shown in non-human studies. (*15) Another possibility for the reduction in weight comes from inhibiting adipocyte differentiation through a specific pathway called the PPARy pathway. (*16,17)
http://www.ncbi.nlm.nih.gov/pubmed/23196710 (http://www.ncbi.nlm.nih.gov/pubmed/23196710)
When all these ingredients are brought together in one formula you have been armed with the power to set off 3 way Glut-4 activation to extend the “muscle building window” to all hours of the day. Improved lipid profiles, lowered adipose creation, lowered prandial and post prandial Blood Glucose levels, and PPAR-Gamma Activation leads to you becoming a walking fat burning machine. Don’t settle for less than average products that hide behind fancy marketing tactics and shiny labels, try Recompadrol today and when you look in the mirror a few weeks from now you’ll be glad you did.
References:
1. An Extract of Lagerstroemia speciosa L. Has Insulin-Like Glucose Uptake-Stimulatory and Adipocyte Differentiation- Inhibitory Activities in 3T3-L1 cells.; Journal of Nutrition, 131, 2242-2247
2. Effect of Corosolic Acid on gluconeogenesis in rat liver.; Yamada k, Hosokawa M, Fujimoto S et al.; Diabetes Research and Clinical Pract. 2008 Apr;80(1):48-55. Epub 2008 Jan 4.
3. Corosolic acid stimulates glucose uptake via enhancing insulin receptor phosphorylation.; Shi, L et al.; European Journal of Pharmacology, 584(1), 21-29
4. Salacia oblonga extract increases glucose transporter 4-mediated glucose uptake in L6 rat myotubes: role of mangiferin.; Girón MD et al.; Clin Nutr. 2009 Oct;28(5):565-74. Epub 2009 May 23
5. . Salacia oblonga root improves postprandial hyperlipidemia and hepatic steatosis in zucker diabetic fatty rats: activation of PPAR-Alpha.; Huang TH et al.; Toxicology Applied Pharmacol. 2006 Feb 1;210(3):225-35. Epub 2005 Jun 21
6. Effect of Vanadium on insulin sensitivity in patients with impaired glucose tolerance.; Jacques-Camarena O et al.; Annals of Nutrition and Metab . 2008;53(3-4):195-8. Epub 2008 Nov 22
7. Vanadium treatment of type 2 diabetes: a view to the future.; Thompson KH et al.; Journal of Inorganic Biochem. 2009 Apr;103(4):554-8. Epub 2008 Dec 24
8. Sherwin RS et al.; Journal of Clinical Invest.;1975 55:1382-1390
9. Effects of garcinia cambogia (Hydroxycitric Acid) on visceral fat accumulation: a double-blind, randomized, placebo-controlled trial.; Kohsuke Hayamizu MS et al.; Current Therapeutic Research.; Volume 64, Issue 8, September-October 2003, Pages 551-567
10. Aminoguanidine inhibits advanced glycation end products formation on beta2-microglobulin.; FF Hou, J Boyce, GM Chertow, J Kay and WF Owen Jr.; Journal of the American Society of Nephrology, Vol 9, 277-283, Copyright © 1998
11. The effect of extende
-
Oh... and in Canada, where supplement companies need to prove that their products are safe (they do not need to prove effectiveness) Recompadrol is NOT currently available... you have to order it from the US.
-
Good links.
I remember when vanadyl sulfate was marketed as an OTC insulin-mimicker. It kind of fell by the wayside despite evidence demonstrating the legitimacy of it's mechanism(s). I think the lack of its application to bodybuilding, specifically, may have hindered its popularity.
-
pretty well behaved compared to the old days when people would run amok through this board while Princess was sleeping
Princess is a good mod, and actually does what mods are "supposed" to do on a forum, which isn't always popular with certain members on certain boards here.
-
The proof in it's effectivness is in the logs. I love it and am currently on it since few days.
I've ran it before.
Yes it's US only, but I get all my supplements from the US anyway. Unless you're an idiot and think jack3d is worth 90CAD. All supplements are cheaper even after customs and shipping from the US.
Recompadrol is made by a small company and I know the owner, I used to buy from him directly in bulk and ran it year round before. It works as advertised.
He created for an uncle of his who used to have to take metformin and as an alternative.
-
Princess is a good mod, and actually does what mods are "supposed" to do on a forum, which isn't always popular with certain members on certain boards here.
i agree... wasn't taking a shot at here... but for a while she was all we had in terms of active moderation... now it's a sister act... ;D
The proof in it's effectivness is in the logs. I love it and am currently on it since few days.
I've ran it before.
Yes it's US only, but I get all my supplements from the US anyway. Unless you're an idiot and think jack3d is worth 90CAD. All supplements are cheaper even after customs and shipping from the US.
Recompadrol is made by a small company and I know the owner, I used to buy from him directly in bulk and ran it year round before. It works as advertised.
He created for an uncle of his who used to have to take metformin and as an alternative.
fair enough... all i am saying is i would not take the stuff even if i was being paid to do so...
but i've been wrong before and if it works for you then more power to ya
-
Ahmed, I haven't checked the date on your other post, ...but it's quite possible it could be your fat blockers that are causing your loose stools, rather than your protein powder.
As for GABA, it's great, ...if you can get past the crawling skin feeling. :-X
-
i agree... wasn't taking a shot at here... but for a while she was all we had in terms of active moderation... now it's a sister act... ;D
That was also probably during the almighty reign where I got pissed tired of fighting behind the scenes with a "fellow mod" >:(
-
That was also probably during the almighty reign where I got pissed tired of fighting behind the scenes with a "fellow mod" >:(
yup... this board sucked back then... but it's good now :-*
-
Ahmed, I haven't checked the date on your other post, ...but it's quite possible it could be your fat blockers that are causing your loose stools, rather than your protein powder.
As for GABA, it's great, ...if you can get past the crawling skin feeling. :-X
If you're refering to recompadrol and slinsane, i've used them in the past. They give you the shits initially when you get on them then it normalizes. Good call, but not the case. I've used it for month on months. Works as advertised and never had this issue. It all started when I got this 10lbs whey from smartpowders... days i dont take it, no running to the bathroom lol...
Come to think of it.. today i was hitting legs... was squatting... had to run to the bathroom LMAO... thank God it did not 'squat' with me hahahahahahahahaha
-
Anyways I am not having the shits, it was the strawberry flavoured smartpowders 10lbs protein.
Also for logs for recompadrol check anabolicminds but this site is good for supp reviews
http://supplementreviews.com/enhanced-body-formulations/recompadrol
-
Boosting Insulin Sensitivity
Published on 01-16-2013 09:36 AM
by Clay Hyght, DC T-Nation
In this article I'm going to offer five nutritional strategies – five nutrients and one elegantly simple dietary strategy – that will help improve your insulin sensitivity.
I believe in teaching as opposed to telling. So let's briefly review what it means to have "good insulin sensitivity." This way you'll be armed with knowledge that will help you make sound dietary decisions.
What Exactly is Insulin Sensitivity?
What do bouncers and insulin have in common?
No, there's no punch line – bouncers and insulin actually are rather similar. Allow me to explain.
The cells that make up our body are much like night clubs – some welcome anyone in with open arms, while others are quite exclusive, to the point of having to "know someone" to get in.
When I was a bouncer in college, I soon realized that one of the perks was the attention I got from girls who knew I could get them and their friends in for free, and without having to wait in line.
But because I obviously couldn't let everyone in without paying, I had to make the tough decision of whom to grant VIP status and whom to tell, "Sorry, can't help ya."
Our muscle cells are rather picky about who they let in. Nutrients can't just be cruising through the bloodstream and decide, "Hey, I wanna go inside that muscle cell and see what's happening." No, muscles don't roll like that.
To get inside a muscle cell, it really helps if you can get insulin on your side. If you can, you're pretty much assured of gaining access, because insulin is like the head bouncer at a club. If you're tight with him, you're in.
Although bouncers are notoriously callous, they're still humans subject to human emotions. If you happen to catch your favorite bouncer after his stripper-girlfriend just cheated on him, he's likely to be quite insensitive to your request for entry, thus not as likely to let you or anyone else in.
On the other hand, catch him after his favorite football team just won the Super Bowl and you're likely to find him more amiable and sensitive than usual – thus eager to let you, your friends, and your friends' friends into the club at no charge.
If you follow and understand this bouncer analogy, then you understand insulin sensitivity.
Sensitive bouncers let more people into Club Hotspot. Sensitive insulin receptors let more nutrients (i.e., glucose, creatine) inside Club Muscle Cell to get the anabolic party started.
With that fundamental understanding of insulin sensitivity, let's take a look at five ways to maximize your insulin sensitivity.
1. Chromium
If you've been around sports nutrition and the iron game a while like I have, chromium might seem a bit old school, but I'd say old's cool is more like it! Just because it's not "cutting edge" doesn't mean it's not effective.
Taking supplemental chromium has been shown repeatedly to improve insulin sensitivity and glucose tolerance, even to the point of reversing type II diabetes in many people (1). Thus, as my old clinical nutrition professor pointed out, apparently a chromium deficiency can actually lead to type II diabetes.
In fact, chromium is so synonymous with insulin sensitivity and glucose tolerance that some actually refer to dietary chromium as Glucose Tolerance Factor (GTF).
Doses of between 200 and 600 mcg per day seem to be both safe and effective.
As with any mineral, taking too much can lead to as many, albeit different, problems as a deficiency. So don't think "more is better" when it comes to supplementing with chromium or any other mineral.
I tend to use what I feel is a "common sense approach" to chromium (and any mineral) supplementation – if you haven't taken it in a while, then you're likely deficient. So it makes sense to fill in this nutritional gap by taking it as a supplement, maybe temporarily at a dose that's on the higher end of the scale.
Then, after a couple weeks or so of supplementation, reduce the dose to the lower end for maintenance purposes.
Also consider, from time to time, having a "supplement holiday" and stop taking the mineral all together. I find it works well to have the supplement holiday when you're actually on vacation or traveling. That's why you'll often find me sans supplements when I'm out of town – it makes traveling a bit easier, and it's a perfect time to give your body a rest from supplementation.
As for forms of chromium, although chromium picolinate is certainly a decent option, the general consensus is that the best form of mineral supplement is an amino acid chelate. That simply means the mineral has been attached to an amino acid to facilitate absorption.
For that reason, I typically get my supplemental chromium from BIOTEST Elitepro™ Minerals.
2. Vanadium
Speaking of old's cool, let's talk vanadium – another mineral with an important role in optimizing glucose tolerance (2).
I still recall the first time I took vanadium back in the early 90's. At the time, there was quite the buzz surrounding the vanadium and its ability to produce massive, skin-stretching pumps. Extreme skepticism was my first reaction, but I must admit I was surprisingly impressed.
Without changing anything else, after a few days of supplementing with vanadyl sulfate I noticed better pumps in the gym, and so did my guinea pig training partner. It was as if my muscles were storing more glycogen, like I'd eaten more carbs.
As I later learned the science behind this, I realized that I probably was storing more muscle glycogen as a result of taking vanadium, due to an improvement in my insulin sensitivity.
I must say, however, that I never felt the almost sudden increase in my training pump again when I supplemented with vanadium. In hindsight, this makes perfect sense, and explains why some people swore by vanadium while others didn't really notice or "feel" anything.
If you have a vanadium deficiency, especially a severe one, you're likely to notice the positive effects that come from supplementing with the mineral. On the other hand, if you're not deficient in vanadium, or at least not significantly so, then you're not likely to notice much, if anything.
When I first took vanadium it's safe to say I was quite deficient. So after suddenly correcting the deficiency, I literally felt the results.
Considering I've never again let years go by without taking supplemental vanadium again, I'm not as likely to "feel" it working – which is actually a good thing.
As with many supplements – like vitamin C or vitamin D, for example – we know they're beneficial even though we don't literally "feel" them working. I believe this to be the case for vanadium.
Personally, I generally consume ~ 60-100 mcg/day in the form of chelated vanadium via 4-7 caps of Elitepro™ Minerals. That dose, combined with fairly regular supplement holidays, seems to be conservative enough to avoid the potential for toxicity, yet enough to maintain good insulin sensitivity.
3. Cinnamon
If you're like me, finding out that cinnamon has a rather potent glucose management effect (3) is a tad anticlimactic. "Hmmm...that's neat," is the type of reaction I'm talking about.
But pretend for a moment that you heard that a brand new supplement called CGM1029 helps partition nutrients toward skeletal muscle and away from adipose storage.
Now, that's more interesting!
Just because something isn't new, scarce, and sold by a pharmaceutical company doesn't mean we shouldn't get excited about it, or at least pay attention to it. Let's not let the "boring" nature of cinnamon get in the way of realizing its tremendously beneficial effects.
Although I wouldn't disagree with your logic if you decided to take cinnamon capsules, when I consume plain 'ol cinnamon, I prefer to do it the old fashioned way – in my oatmeal and with other foods.
(Surprisingly, cinnamon on top of meatloaf is really good. I know, it sounds really odd, but don't knock it till you try it.)
Considering cinnamon isn't a metal, I don't feel it's as crucial to "cycle" it. But I'd always lean toward moderation, when in doubt.
4. Alpha Lipoic Acid
Alpha Lipoic Acid or ALA – not to be confused with the omega-3 fatty acid alpha linolenic acid – is a neat nutrient, indeed.
Not only does it assist in maintaining (or improving) insulin sensitivity, but it also acts as a potent antioxidant. I'd say it's pretty darn close to being a true supplement superhero.
But if you read studies on ALA (aka thioctic acid), you'll find that some of the studies point to a more neutral effect, as opposed to the incredibly beneficial effects other studies seem to show. Well, it turns out that of the two naturally occurring isomers (r & l ALA), the r seems to be the beneficial one (4).
For that reason, if you're going to supplement with ALA, I recommend going with r-ALA, which is what I do.
Note: As my (and science in general's) understanding of nutrition evolves, I'm increasingly trying to take advantage of nutrient synergy and using less single, isolated ingredients.
As with cinnamon, I'm not really concerned about taking too much r-ALA or taking it too often, but I still take breaks from it to err on the side of caution.
5. Cyanidin 3-Glucoside
If ALA is almost a supplement superhero, then Cyanidin 3-Glucoside is the real deal.
And Cyanidin 3-Glucoside (a.k.a. C3G) is about as cutting-edge as it gets – nothing old school about this supplement!
Cyanidin 3-Glucoside (Cyanidin bound to glucose) is a specific type of anthocyanin that appears to be the most significant in terms of physiological effects. Anthocyanins give certain fruits and berries their rich, dark color. Although that role isn't all that exciting for us, its physiological effects are.
For starters, C3G appears to have anti-carcinogenic properties (6). Although avoiding cancer may not be one of your resolutions for 2013, I think we'd both agree that anything that might help us stay healthy is a bonus.
Here's where things get really neat – C3G has rather potent antioxidant and anti-inflammatory effects.
Alone, that's just another neat "health" benefit, but C3G has an anti-inflammatory effect on fat cells. This is great, because inflamed fat cells tend to send faulty signals, which unfortunately is horrible for body composition.
By repairing the inflammation and faulty signaling, overall glucose tolerance (and insulin sensitivity) are dramatically improved, much like the prescription drug Metformin.
I've been aware of the mounting research support for the positive benefits of C3G for quite some time, but it's the feedback I've heard that's really impressed me.
For example, a guy I know who took C3G had his blood work done and went from a fasting blood glucose of 117, which is arguably considered pre-diabetic, down to a normal and healthy fasting glucose level of 77 after taking C3G for six weeks. That's incredible!
Although as lifters we're primarily interested in insulin sensitivity for the sake of physique enhancement, the same things that help prevent or treat type II diabetes will typically help improve body composition as well. This is why so many of the nutritional strategies that work for type II diabetics also work for physique athletes.
The strongest and most effective form of C3G available is BIOTEST's Indigo-3G™.
6. Carb Management
One often-overlooked strategy of improving insulin sensitivity is manipulating your carb intake.
In short, pounding your body with an abundance of carbs day in and day out, especially high GI carbs, can desensitize your body to carbohydrates. And it does this through a reduction in insulin sensitivity.
Revisiting our bouncer analogy, eating lots of high GI carbs on a regular basis while wanting to improve your insulin sensitivity would be like sleeping with the bouncer's girlfriend and expecting him to let you in the club for free – it ain't gonna happen!
Therefore, even if your goal is to gain muscle mass, consider implementing periods of low-carb dieting. It's a strategy I've used with great success, so much so that it's part of my standard operating procedure.
For many reasons, I'm a big fan of cyclical type diets – macro-cycling I call it. One of those reasons is that implementing a low-carb diet can re-sensitize your body to carbs (5). Then, when you go back to eating more carbs, your body is more likely to store them as glycogen as opposed to shuttling them off to be stored as adipose tissue.
Even if you don't macro-cycle your diet, at least opt for reasonable amounts of lower GI carbs in all your meals, with the possible exception of your post-workout meal. This will reduce your average daily insulin output and, over time, help improve – or at least maintain – your insulin sensitivity.
Bonus Training Tip
The focus of this article is nutritional strategies to improve insulin sensitivity, but there's also a training tip that's worth sharing.
I don't know that it's been "proven" through research, but I believe that high volume, glycogen-depleting training can, over time, improve insulin sensitivity. Let me explain.
We do know, through research, that training with high volume can increase glycogen storage capabilities. So let's say you can normally store 350 grams of muscle glycogen (which is about right).
After a few weeks of training with higher volume, which depletes muscle glycogen, your muscles will develop a better ability to store muscle glycogen – maybe as much as 400 grams of glucose as glycogen.
This adaptation makes perfect sense, as it prepares our body to better face that high-volume training stimulus again. It also makes sense that our body would simultaneously develop a better ability to properly use glucose (carbs) by way of improved insulin sensitivity.
And since research has shown that resistance training improves insulin sensitivity through multiple mechanisms, it's not a huge stretch to think that, within reason, higher-volume training may offer more of these benefits.
So, although I'm definitely a fan or advocate of high-intensity, low-volume type training programs, I doubt they'll improve your insulin sensitivity as much as possible.
For this reason, I'd occasionally recommend implementing some reasonably high-volume work into your training. For example, stick with sets of 10-20 reps and do four to five sets of four to five exercises per body part.
Yeah, that's a lot of volume, but that's what it takes to adequately deplete muscle glycogen and prepare for the subsequent increase in glycogen storage. As long as you don't take many (if any) of those sets to failure, you should be able to avoid overtraining, assuming you don't implement this strategy for more than about 8 weeks at a time.
If you try it, let me know what you think. But I suspect that if you increase your training volume up to ~ 20 sets per body part and make sure to consume copious carbs, you'll notice that you feel fuller and more pumped after a few weeks, yet without any increase in body fat.
And this effect will be more pronounced if you've been doing a rather low volume of training.
In Closing
Optimizing insulin sensitivity is definitely something worth investigating. It'll not only benefit you in terms of looking better, but also in health and longevity as well.
Controlling the type and amount of carbs you consume is just sound health advice, but whether you choose to cycle in an insulin-friendly supplement here and there is up to you.
Either way, I hope you've enjoyed and benefitted from this info and now have some actionable steps that you can implement to begin improving your insulin sensitivity.
References
1. Diabetes & Metabolism. 2000, 26, 22-27
2. J Clin Endo & Metabolism. 2001 Mar;86(3):1410-1717
3. Diabetes, Obesity, & Metabolism. Dec 2009; Vol11, issue 12, 1100-1113
4. AJP - Endo July 1, 1997 vol. 273 no. 1 E185-E191
5. J Am Coll Nutr. 2004 Apr;23(2):177-84
6. J Biol Chem. 2006 Jun 23;281(25):17359-68. Epub 2006 Apr 17.
Source: http://www.t-nation.com/readArticle.do?id=5510327