Importance of Proteins in Training

Back to Reading: Thermodynamics and Training and maintain or increase your lean mass.

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But is it really possible, with nutrition alone, to change body composition without necessarily going through bulking and cutting? Perhaps, but it is not certain that the extent of the results can be defined as satisfactory for everyone.

energy (proteins, carbohydrates and fats) on the only diet-dependent anabolic and anti-catabolic hormone (which promotes the construction of tissues and / or preserves their integrity): insulin.

Having said that, we need to clarify some fundamental concepts concerning this chemical mediator:

• Insulin has anti-catabolic effects on both muscle and adipose tissue; in reference to the latter, high levels of insulin have the ability to inhibit lipolysis (splitting of fatty acids for energy), hindering weight loss
• The anabolic effects of insulin on muscle tissue are less evident than the anti-catabolic ones. These two functions may seem identical but they are not; anabolism means "build", anti-catabolism means "hinder destruction"
• Insulin alone, in lack of essential amino acids (especially leucine) does not fully exert its protective effect on muscle tissue
• The sensitivity of insulin to muscle tissue can be variable; when it is low, the subject has a tendency to hyperglycemia and to gain weight. Get better with physical activity
• An elevated insulinemia (insulin in the blood) hinders the increase of somatotropin.