Iron man Iron_Man_USA__June_2017 - Page 79

ANTI-AGING workouts with carbohydrates and proteins. We will have to mention growth hormone (GH) usage as well. GH will make you less sensitive to insulin, so typically these are used together and seem to have synergistic effects. Let’s not get too deep into usage at that level. Back to guys like us, we do want to take advantage of insulin, and that’s why we use an intra-workout drink consisting of fast-act- ing carbs and very short-chain peptides, the kind found in whey and casein hydrolysates. This will result in a spike of natural insulin, and if you are in a healthy to optimal zone of insulin sensitivity, this should be enough of an effect to enhance recovery. Using this strategy would theoretically be the same with the use of natural or exogenous insulin: A meal with protein and complex carbohydrates 60 to 90 minutes before a workout, intra-workout nutrition con- sisting of fast-acting carbs and BCAAs, or a post-workout meal similar to the pre-workout meal. It’s a little more complicated using exogenous insulin, but we’re just talking about generalities here. Using Met- formin will help keep your insulin sensitivity in check, and in most instances will vastly improve where you were be- fore Metformin therapy. I would, however, suggest keeping the Metformin dose away from the workout period, as it will inhibit the absorption of carbohydrates if they are both taken together. For that reason, we both take it AM and PM away from food. Q: Assuming optimal hormone levels, when manip- ulating the metabolism to burn fat, is it possible to build muscle through nutrient timing while losing fat or adding negligible amounts? Jim Says: It’s highly unlikely. Very new trainees with genetically optimal body types (mesomorphs) are usu- ally the only people who can add muscle and lose body fat at the same time. The usage of select anabolic drugs and other agents can also help in this regard. It is our opinion that you need to always pick one goal and focus on achieving it. If it’s fat loss, focus on reducing calories and increasing movement patterns. If it’s muscle gain, eat more food and train in a way that increases hypertrophy. Q: Walking uphill on a treadmill first thing in the morning is my current cardio for fat loss. If I added a high-intensity interval training workout a couple of nights a week, would this lead to an increased risk of muscle loss? Jim Says: It’s purely dependent on your caloric intake and current body fat levels. Obviously, your body type and your insulin sensitivity also plays a role. IM ironmanmagazine.com | JUNE 2017 77