Insulin index and milk. Insulin is the youngest hormone Whey protein and insulin

Jerry Brainam

Some bodybuilders never take protein supplements, preferring to get all the protein they need for bulking or cutting from sources such as meat, fish and eggs. This opinion is supported by most conventional (non-sports) nutritionists, who note that you can easily get all the protein you need to build muscle from everyday food. In fact, most people consume even more protein than they need each day. And since protein contains four calories per gram—the same as carbohydrates—sedentary people may even gain fat by consuming large amounts of protein, especially if their diet contains a lot of fat and carbohydrates.

This scenario is unlikely for physically active people who regularly take whey protein. Their excess protein is oxidized in the liver, its nitrogen part is converted into urea, and then excreted through the kidneys. Therefore, no one argues that it is not difficult to get adequate amounts of protein from a variety of high-protein foods, but this does not mean eliminating additional high-quality protein sources from the diet. And the best among them is whey protein, which has proven its effectiveness in the fight against obesity and diabetes.

Most regular protein foods contain significant amounts of fat and/or carbohydrates. This should be of concern to those looking to burn fat, for whom every calorie counts. In recent years, milk proteins have demonstrated the highest biological value compared to protein sources such as meat, soy and even eggs. The two main proteins in milk are casein, which makes up 80 percent of milk protein, and whey, which makes up the remaining 20 percent.

Anyone who has followed research on milk proteins knows that they have different absorption rates. Whey protein is absorbed quickly. Absorption peaks at approximately 60 minutes after consumption and then declines to baseline levels at approximately 90 minutes. The benefit of taking whey protein is that its rapid absorption promotes the rapid release of essential amino acids into the blood and muscles, which promotes muscle protein synthesis, the cornerstone of muscle growth.

In contrast, casein coagulates in the stomach after consumption. It is similar to cottage cheese, which mainly consists of casein. The clotting effect promotes a longer release of amino acids - up to seven hours. The first studies comparing whey protein and casein showed that the rapid absorption and release of essential amino acids from the former more reliably stimulated muscle protein synthesis, while the slow release of amino acids from casein promoted a smooth, gradual flow of amino acids into the blood over more for a long time, which weakened muscle catabolism.

It's easy to see how athletes benefit greatly from these two proteins, but milk protein is not only an excellent source of amino acids with varying rates and rates of absorption. Research shows that in addition to casein and whey, milk also contains other proteins known as bioactive peptides that can provide enormous health benefits. I say “may” because research is ongoing and not all the data has been collected, and the scientific approach requires that the result be obtained repeatedly and under different conditions before it becomes officially accepted fact.

Bioactive peptides are small chains of amino acids linked in a specific order. While casein contains only a few of these, whey protein is a complete source of them. Just a day before I wrote this article, a new study found that one of these peptides has a strong protective effect against cancer. Earlier studies showed a high content of the amino acid cysteine in whey protein, which can serve as a precursor to glutathione, the body's main antioxidant. A certain form of whey protein has long been used to prevent the loss of lean muscle mass in cancer patients and people affected by HIV.

More important to bodybuilders is the effect of whey protein on body composition. The process of digesting and absorbing proteins is energy intensive, meaning it requires a lot of calories. In fact, more calories are used to digest proteins than to digest fats or carbohydrates. Calories not used in strength movements or muscle function are redirected to produce heat, a process known as thermogenesis. This term may be familiar to those who use various fat-burning supplements, as almost all of them work by stimulating a thermogenic effect (the conversion of fat calories into heat).

Compared to other proteins, such as casein or soy, whey has a more powerful thermogenic effect. The rate of protein synthesis stimulated by whey protein intake is twice that of casein, again due to the rapid release of amino acids. It is known that the branched chain amino acid is key for muscle protein synthesis. Whey protein contains 50 to 75 percent more leucine than any other source of this amino acid.

Taking whey protein will be useful in the fight against obesity and diabetes. What connection you ask? Whey protein promotes fat burning through its effect on insulin. Many people have a vague understanding of insulin. Some people worry that it can cause excess fat formation if you have extra calories, but insulin has other benefits as well. It mediates the cellular uptake of glucose, the elemental form of blood sugar. When insulin function is impaired, you get diabetes. Another benefit is that insulin promotes the absorption of amino acids in the muscles and prevents catabolism. In addition, it stimulates the activity of enzymes that produce glycogen from carbohydrates and other sources. Glycogen is necessary for complete muscle recovery after training, as well as for providing the system with energy for anaerobic training (including bodybuilding).

Milk protein is a powerful stimulant of insulin release, but that's not a big deal. Its level does not go beyond the physiological norm and therefore does not stimulate the synthesis of fat deposits. One study found that just 20 grams of whey protein was enough to release enough insulin to significantly lower blood glucose levels. In another study, diabetic subjects who had decreased insulin activity ate a meal containing large amounts of quickly digestible carbohydrates, and some also received supplemental whey protein. Adding the latter to a carbohydrate meal resulted in a 57% increase in insulin release and a decrease in postprandial glucose levels.

Although it is not known exactly how whey protein promotes insulin release, its amino acid composition, especially the high content of leucine mentioned above, is believed to be the main reason for this phenomenon. Leucine is known to stimulate pancreatic insulin release through at least two mechanisms, one of which involves a leucine metabolite.

One recent study found that taking whey protein affects insulin production by promoting the release of intestinal peptides known as “incretins.” Taking a whey cocktail increased the production of gastroinhibitory peptide by 80%, which in itself promotes the release of insulin. Whey protein also promotes the release of another gut peptide called glucagon-like peptide-1, which stimulates insulin production and has the nice "side" effect of reducing appetite. This explains how whey protein suppresses appetite while dieting. Both peptides are broken down in the intestine by an enzyme weakened by whey protein. Recently, several antidiabetic drugs have been released that block the same enzyme, however, unlike whey protein, these drugs are provocateurs of pancreatitis, inflammation of the pancreas, and possibly pancreatic cancer.

As for appetite, appetite suppression again occurs as a result of the rapid release of amino acids caused by whey protein intake. Animal studies show that leucine is able to quickly travel to the brain, where it initiates appetite suppression. This mechanism is thought to involve inhibition of the release of appetite-stimulating peptides in the brain. The release of insulin caused by whey protein is also an effective appetite suppressant, mainly because it reduces the production of ghrelin, which is the most powerful appetite-stimulating substance in the body. Ghrelin levels rise several hours after eating and cause intense hunger. It is not difficult to understand how controlling these processes helps you stick to your diet.

Thus, the combination of controlled release of insulin, stimulation of gut peptides that promote insulin release, and blunting of appetite-initiating proteins in the brain makes whey protein an extremely useful product for building muscle, burning excess fat, and fighting diabetes.

Why whey protein?

Whey protein, found in milk and dairy products, has been used for several years as a sports nutrition product to stimulate muscle growth and enhance fat loss. It has recently been found to improve sugar control in people with type 2 diabetes, especially when consumed before breakfast.

The protein will also be useful for people with type 1 diabetes who have developed insulin resistance, increased triglyceride levels, or need to lose weight.

A recent study found that people with well-controlled type 2 diabetes were able to reduce their sugar levels by 28% when they consumed whey protein with their meals. Their insulin levels doubled, and their cells' response to it was prolonged. Although only 15 people took part in the study, the results are significant. Overall, the result suggests that consuming whey protein may be a new approach to lowering sugar levels in people with type 2 diabetes.

Why is whey protein effective in lowering blood sugar?

Certain properties of whey protein make it beneficial for diabetics:

1. Rich in the amino acid L-cysteine

L-cysteine is involved in the synthesis of glutathione, an important antioxidant for the human body. One of the main reasons for the development of insulin resistance is the accumulation of free radicals in the body, which L-cysteine neutralizes, thereby improving the condition of people with diabetes and preventing the development of complications such as retinopathy, peripheral neuropathy and kidney damage.

2. Reduces triglyceride levels

Whey protein (when consumed after a meal) has the ability to reduce blood triglyceride levels in people with diabetes.

3. Enhances insulin production

When added to food, whey protein promotes insulin production, thereby causing a drop in blood sugar levels after meals (postprandial glycemia).

4. Has anti-inflammatory properties

With the inflammation that actually accompanies people with diabetes, controlling glucose levels and maintaining a healthy weight is difficult. The anti-inflammatory properties of whey protein help not only lower sugar levels, but also reduce the amount of accumulated fat in the liver.

5. Provides a feeling of fullness

Overweight and obesity are closely associated with diabetes (mainly type 2). Including whey protein in your diet is ideal for weight loss as it keeps you feeling full and satiated for a long time.

How much whey protein do you need?

One serving of whey protein contains 15-30 g of protein, which is much more than a piece of cheese or a glass of milk. This is exactly what you need to lose weight, control appetite, improve metabolism and increase insulin sensitivity.

This article will be of interest to people with any type of diabetes.
If you take insulin for diabetes, you've probably heard the information that you don't need to calculate your insulin dose for protein-rich foods.
Or, if you have type 2 diabetes without insulin use, you may have noticed that eating protein increases your blood sugar.

Let's look at how to control glucose levels when eating foods containing protein, it is very important!

You cannot ignore protein foods as every cell in your body contains proteins and protein foods should be an integral part of your diet as they are the building blocks involved in cell division.
Protein is also essential for the growth and development of children, adolescents and pregnant women.

In this article we will explain how protein increases sugar levels in blood, stimulates insulin production(or increases insulin consumption).

Let's look at the following sections:

How does consuming protein increase blood sugar?

Protein is made up of amino acids. They are involved in a variety of important cellular functions, ranging from DNA replication to glucose metabolism. They stimulate the secretion of insulin and glucagon. Insulin lowers blood sugar, and glucagon raises it. These two hormones work clearly in people who do not have diabetes, and strictly control sugar levels at any time of the day.

In people with diabetes, the following happens: glucagon is produced, but insulin is not produced or it is produced in insufficient quantities, all this leads to an increase in blood sugar levels.

Protein and insulin.

In addition to regulating blood sugar levels, insulin is also involved in creating and maintaining muscle. Everyone knows that people who work out in the gym and want to build muscle mass (muscle) increase the amount of protein in their diet, and protein, in turn, requires insulin metabolism.

Dieters trying to lose weight lower their insulin levels by consuming enough protein as they limit carbohydrates and fats. Currently, there is no empirical evidence that the body needs carbohydrates in the same way as, for example, it needs essential amino acids.

People with diabetes who consume sufficient protein should take the correct amount of insulin, to properly manage blood sugar.

Research shows that those trying to lose weight need to increase their protein intake.

A high protein diet has been found to lead to greater weight loss in premenopausal women.

A moderate increase in dietary protein and a moderate decrease in the glycemic index support weight loss well.

How does protein intake affect glycogenolysis and gluconeogenesis?

Protein consumption stimulates glucagon secretion, which can help release additional glucose into the blood by increasing the rate glycogenolysis and gluconeogenesis.

Glycogenolysis is the process by which the liver breaks down stored glycogen into glucose and releases it into the blood.
Gluconeogenesis- This is the process of formation of glucose from non-carbohydrate precursors, including amino acids.

Our liver always releases varying amounts of glucose into the blood for the body to use as energy. If this process did not occur, we would have to eat all the time. This is just the body's way of providing itself with a constant source of energy.

In other words, we can say that amino acids, from the protein you eat, stimulate the release of glucagon. What happens next - as glycogen is released from the liver, the liver will need to replenish its glycogen stores, and the process of gluconeogenesis will turn on. Therefore, if you correctly calculate the dose of insulin administered to your protein products, the rate of both glycogenolysis and gluconeogenesis will be limited.

Research has shown that even if you don't eat, gluconeogenesis still occurs. With a low-carbohydrate diet, the conversion of glycogen into glucose in the liver is reduced because the body in this case uses fats to provide itself with energy.

Glucose and fat provide the body with energy. When we don't eat carbohydrates, fat becomes the body's main source of energy. If you have excess fat, it will be used for energy, but if you do not have excess fat, then you need to ensure that it is supplied through your diet to provide sufficient energy.

Conclusion: glucagon will increase blood sugar levels after a meal rich in protein foods, so sufficient insulin must be administered to prevent blood sugar from rising. A very low carbohydrate intake allows fat to be used as an energy source, which causes the liver to secrete less glucose through the process of glycogenolyase.

The effect of protein foods on type 2 diabetes.

Patients with type 2 diabetes may experience a significant increase in glucose after eating a protein-rich meal.

Research has shown that people with type 2 diabetes have insulin resistance, which leads to increased blood sugar after eating protein foods. As a result of ongoing research, scientists have concluded that the cause of insulin resistance may be heredity, but most often it is caused by cellular disorders, such as lipotoxicity, inflammation, glucotoxicity, mitochondrial dysfunction and ER stress (cellular stress that occurs in response to impaired synthesis protein), which lead to gene deregulation and inhibitory protein modifications.

It is necessary to take enough protein to limit the rise in blood sugar, since the amino acids in protein stimulate insulin secretion. It was studied how glucose and insulin respond to 50g of protein in patients with type 2 diabetes and in people without diabetes.

This graph shows their results:

The researchers concluded that increasing the protein content of the diet with a corresponding decrease in carbohydrate content reduces hyperglycemia in type 2 diabetes. This means that consuming plenty of protein and small amounts of carbohydrates helps lower blood sugar levels in patients with type 2 diabetes. Amino acids stimulate insulin secretion, which may help people with type 2 diabetes better manage their blood sugar levels.

The effect of protein foods on type 1 diabetes.

The increase in blood sugar due to the consumption of protein foods is very noticeable in people with type 1 diabetes. Such patients adhere to a low-carbohydrate diet, but we must not forget that the dose of insulin must be calculated on protein foods, otherwise blood sugar will rise after eating.

For those who violate the diet and consume large amounts of carbohydrates, the sugar level will rise even more, and it will not even be clear that protein also took a small part in this rise. In addition, consuming fewer carbohydrates also increases the rate of gluconeogenesis.

In other words, if you consume a small amount of carbohydrates, it will be noticeable that protein foods also need insulin. Protein needs insulin whether you have diabetes or not. Many people don’t even think that protein increases blood sugar, and you need to know this! An insulin pump is very convenient in this regard, which can cover even a slight rise in sugar.

People with type 1 diabetes need to eat a low-carb diet and use regular human insulin "R" in combination with basal insulin. This combination helps keep blood sugar levels stable.
Below is a graph showing how insulin works on a low-carb diet.

Protein is digested slowly, causing your blood sugar levels to rise slowly. When calculating the insulin administered, many subtleties must be taken into account. For example, if you ate a steak, it will be digested within 8 hours, and if you ate cookies, then within 1-2 hours, and the blood sugar reaction will also be different accordingly. And of course, protein foods have more nutritional value than carbohydrates. If you nevertheless ate a large portion of carbohydrate foods, then fast-acting insulin such as Humalong, Novolong or Apidra will come to your aid, which will counteract the carbohydrate effect of foods.

Remember about protein foods!

People with diabetes are increasingly obsessed with counting the carbohydrates they eat, and forget about the effect of protein foods on our blood sugar. Regardless of whether you have type 1 or 2 diabetes, protein foods raise your blood sugar levels.

Many argue that if you reduce your carbohydrate intake, the body will produce less insulin, which contributes to the storage of fat reserves. As a result, the existing fat will be burned during training, and the figure will reach its ideal.

In fact, everything happens somewhat differently.

Insulin in action

Insulin is a hormone produced by the pancreas. The main function of insulin is considered to reduce the concentration of glucose in the blood.

This hormone has a diverse effect on metabolism in almost all tissues of the human body.

Insulin and muscles

Muscle cells are susceptible to the action of insulin. GLUT-4, which is an independent protein, enters muscle tissue cells– glucose transporter. GLUT-4 transports glucose into the intracellular space across the cell membrane through facilitated diffusion.

The energy status of the cell is of great importance.

If there is not enough glucose or glycogen in a muscle cell, then insulin signals it to use the incoming glucose as fuel and begin creating glycogen from glucose stores.
If the muscle cell is full of glucose, glycogen and intramuscular triglycerides, then insulin will signal the cell to do whatever it needs to do in case of a low energy state. It will convert excess glucose into fat through primary lipogenesis.

Insulin and adipose tissue

Insulin actually reduces the rate of fat breakdown in adipose tissue and stimulates the synthesis of fatty acids. Science does not hide this.

However, insulin levels must remain high at all times to have a strong effect on fat storage, leading you to an obese and overweight physique.

Insulin is just a means to start carbohydrate metabolism. It does not produce huge fat reserves on its own.

If insulin were the key to fat gain, then all people who eat large amounts of carbohydrates would be much fatter than people who consume much less.

In fact, if you follow a high-carbohydrate diet, you can lose weight and bring your insulin levels back to normal. In addition, limiting consumptionwill give a greater boost to weight loss than restricting carbohydrates.

Therefore, insulin plays a major role in determining the fuel source for energy. Whether it will be fat or carbohydrates will determine the insulin signal.

Additionally, if insulin were the deciding factor in weight gain, then all obese people would be guaranteed to have problems with insulin levels in their body. But this is not at all true. Most overweight people who are overweight do not experience any problems with high levels of insulin in the blood. Their insulin levels are normal. This again indicates that insulin is not the main cause of obesity.

Protein and insulin

Protein also promotes the release of insulin. High protein foods produce a greater insulin response than high carbohydrate foods.

You've probably heard that high-protein diets are the most effective in burning fat.Whey protein (link to article “3 ways whey protein can help you lose weight and burn fat”)causes a large release of insulin, but it has been repeatedly proven that it can help burn fat.

It's a paradox, isn't it? After all, if insulin were actually the main cause of fat deposits, then protein foods, and protein in particular, would promote fat accumulation rather than burning it.

Useful article: " » .

Conclusion

Based on all the information presented, we can conclude that insulin is a substrate regulator. It provides signals that determine the transition from the breakdown of fat to the breakdown of carbohydrates, causing glycogen synthesis and protein synthesis, if necessary.

The human body's metabolism is flexible and stable enough to cope with substrate fluctuations and burn fat without accumulating new deposits, even with high carbohydrate intake.

Only when there is excess energy does insulin promote fat storage. But even in this case, your body is able to improve the situation.

Leonid Ostapenko

Most researchers consider this phenomenon mainly as a property of the dynamic specific effect of proteins, which was mentioned at the beginning of the article. Appetite is a sign that your metabolic rate has increased slightly.

At sixth, if we return to the very first paragraph of this article, then I strongly doubt that the formation of glucose from protein substances during the process of gluconeogenesis can occur at a rate that would be comparable to the rate of increase in blood glucose levels when simple carbohydrates are ingested. I advise you not to think about the supposed “high glycemic index” of whey protein just yet, especially since the term itself applies exclusively to carbohydrate-based products. There is no serious scientific data to support this assumption. So it’s easier and more reliable to believe something that has already been proven by science and supported by practical use.

1. Despite the fact that whey proteins received the specific nickname “short” due to their high digestibility and rapid passage through the gastrointestinal tract, no one forbade you to use them as a means of relieving hunger as often as required, so that the hunger reaction does not have time to slow down your metabolic rate. A serving of just 30 grams of whey protein, shaken in a shaker with 250 grams of water, will give you about 120 kilocalories, which will reduce the severity of the hunger response by about 1.5-2 hours. If this reaction occurs earlier, drink another shake.

2. The same applies to stopping the so-called “carbohydrate attacks”. Instead of being tempted to eat something sweet (which is what people who are trying to lose excess body fat complain about), drink a smoothie like the one recommended in point 1, and if you often find yourself in situations where making a smoothie is not possible , then get into the healthy habit of carrying a couple of protein bars with a high percentage of whey protein in your briefcase, purse or purse. In addition to protein, they usually contain healthy carbohydrates that do not pose a threat to increase the activity of lipogenetic processes.

3. Try replacing your usual pre-workout drink (both before strength training and before aerobic training) with the same protein shake. Dose calculation is quite simple. For every kilogram of your body weight, your body spends an average of about 0.02 kilocalories per minute during physical activity. So, if you weigh, for example, 100 kg, and you intend to spend an hour in the gym or working on an exercise bike, then your energy expenditure will be the number formed by the product of weight, time in minutes and the average rate of energy expenditure, in this case approximately ( 100x60)x0.02=120 kilocalories. This is the equivalent of approximately 40 g of protein. If this dose seems large to you, make two cocktails of equal volume, drink one of them 25-30 minutes before class, and the second immediately after it. Of course, this is a very rough estimate, but it will give you a basis for determining your own energy needs.

Good luck to you in realizing your most daring plans!

Leonid Ostapenko