Insulin mimickers: get the benefits of increased insulin release without the downside

Q: What are those supplements called insulin mimickers? And what are their benefits?

A: One of the trickiest elements of body-building nutrition is managing your insulin levels. "Insulin is a hormone that when elevated, depending on the time of day and circumstances, can help you increase muscle mass or lead to increased bodyfat, or both," says Steve O'Reilly, RD.

The key to maximizing insulin's benefits is knowing the best time to increase its levels. "After you work out, increasing insulin levels by consuming sugars will help drive protein, creatine and other nutrients into your muscles, but increasing insulin levels at other times of day [by consuming sugars] will more likely encourage the storage of bodyfat," O'Reilly notes.

Another option for promoting the benefits of insulin release without the downside of increased fat storage is to utilize insulin mimickers, a category of supplements that help deliver nutrients to your muscles. Insulin mimickers include the following:

>> CINNULIN: "Cinnulin is a great supplement for driving creatine to your muscles, and it's often included with creatine," O'Reilly says. Cinnulin is a water-soluble cinnamon extract; its active component is hydroxychalcone. You should consume less sugar in the meals or snacks at which you take a creatine product that includes cinnulin; this reduces your likelihood of becoming insulin-resistant, a condition that can ultimately result in more bodyfat storage.

Dose: Take 3-5 grams of creatine pre- and postworkout from a creatine product that offers about 100-250 mg cinnulin. Reduce pre- and postworkout carbohydrate consumption to 20-30 grams each.

>> 4-HYDROXYISOLEUCINE: This amino acid has been found to increase the amount of insulin released by the pancreas. "Research shows that taking 4-hydroxyisoleucine with dextrose following a workout helps to better replenish muscle-glycogen stores," O'Reilly explains. This supplement is extracted from the herb fenugreek, so you may find it labeled as such on supplement packaging, he adds.

Dose: After workouts, take in 60-100 grams of simple carbs (dextrose) with 300-600 mg of 4-hydroxyisoleucine.

>> ALPHA-LIPOIC ACID (ALA): "ALA can help improve creatine and glucose uptake by muscles when you consume it with simple carbs," O'Reilly says. ALA is also included in some fat-loss products because it reduces the amount of insulin your body releases when you consume carbs.

Dose: If your primary goal is to boost creatine uptake, consume 500 mg of ALA with 3-5 grams of creatine and 50-100 grams of carbs before and after workouts. If your primary goal is fat loss, then take 500 mg of ALA at other times of the day with food.

Don't underestimate the benefits of muting insulin responses, especially if you have the type of body that is prone to storing excess calories as bodyfat. Insulin-mimicking supplements will not only provide you with the muscle-building benefits of insulin (without promoting bodyfat storage) but also allow you to consume fewer calories from carbs, further reducing your storage of fat.

COPYRIGHT 2006 Weider Publications
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