Insulin and meal timing

So what is insulin?

Insulin is a protein released by the pancreas, It acts as a signalling molecule. When we eat carbs, insulin is released. When insulin is released, it opens up the gates of our cells to amino acids. Insulin also starts protein synthesis and inhibits protein breakdown, therefore it plays a vital role in building muscle.

However..

As well as opening the gates to amino acids, it also opens the gates to fat. Increasing fat storage and utilizing the glucose we've just consumed to be our energy store effectively halting the fat burning process. Therefore, lots of insulin spikes throughout the day may lead to fat gain.

and this is why your choice of carb may be important..

Carbs come in all shapes and sizes, but for this article we're going to compare high/low GI carbs.
High GI carbs are quickly absorbed into the bloodstream, rapidly producing glucose and spiking our inuslin levels. As I mentioned up there, this isn't too great in terms of fat loss.

High GI carb examples : Potatoes, White bread, Pasta, Sugary Cereals, Sugar.

This does not mean we must completely get rid of high GI carbs.. Post workout we may want to give ourselves a little insulin spike to promote protein synthesis. In fact, a mixture of high GI carbs and protein post workout will promote anabolism, why not take advantage of this?

But low GI foods such as - Oats, fruit, Rye bread, Sweet potato, brown rice. Won't spike our insulin levels, they'll provide us with a slow release of energy throughout the day and won't halt the fat burning process.

So what to take from this post?

Carbs are NOT the enemy, they are essential in the muscle building process. High GI carbs when eaten wisely are beneficial. but low GI carbs should be consumed in favour of High GI carbs when just normally eating throughout the day.