Sunday, September 20, 2009

Prevenir pérdida de masa muscular manejando la insulina

Posteo este artículo de drmirkin.com porque está interesante y es para pensarlo bien. Después trato de traducir, pero al menos ya lo tengo para no olvidarlo.

Dr. Gabe Mirkin's Fitness and Health E-Zine
September 20, 2009

Preventing Loss of Muscle Strength with Aging

        As you age, you lose muscle size and strength much
faster than you lose endurance or coordination.  Researchers at
the University of Nottingham in England show that a major cause
of loss of muscle is that aging prevents muscles from responding
to insulin and that exercising helps to slow this loss of muscle
size and strength (The American Journal of Clinical Nutrition,
September 2009).
        Insulin drives amino acids into muscles to help them
recover from exercise and maintain their size. Researchers traced
radioactive amino acids and showed that insulin drives the amino
acids into muscles much more effectively in 25-year-olds than in
60-year-olds.  They also showed that the blood flow in younger
people's legs is much greater and supplies far more nutrients and
hormones.   However, three exercise sessions per week over 20
weeks markedly increased blood flow in the legs of the older
subjects, enough to reverse muscle wasting.
        People of all ages can use this information to help
themselves become stronger.  Athletes in all sports train by
stressing and recovering. They take a hard workout, damage their
muscles, feel sore the next morning, and then take easy workouts
until the muscles heal and the soreness goes away. The athlete
who can recover the fastest can do the most intense workouts and
gain the most strength. 
        Eating a high carbohydrate-high protein meal within half
an hour after finishing a workout raises insulin levels, increases
amino acid absorption into muscle and hastens recovery (Journal of
Applied Physiology, May 2009).  The carbohydrates cause a high
rise in blood sugar that causes the pancreas to release insulin.
Insulin drives the protein building blocks (amino acids) in the meal
into muscle cells to hasten healing from intense workouts. Muscles
are extraordinarily sensitive to insulin during exercise and for
up to a half hour after finishing exercise, so the fastest way to
recover is to eat protein- and carbohydrate-rich foods during the
last part of your workout or within half an hour after you finish.
        Here's how Diana and I (ages 67 and 74) use this
information on insulin sensitivity. We ride hard and fast for about
20 miles on Tuesdays, Thursdays and Saturdays.   On our recovery
days, we ride slowly for one to three hours.  Mid-day we go to a
buffet restaurant and eat a large meal with fish, shrimp,
vegetables and other sources of protein and carbohydrates.  After
eating, we ride slowly for one or two more hours.  Riding before
we eat makes our muscles very sensitive to insulin. This causes
insulin to drive amino acids rapidly into our muscles and help them
recover faster.  Riding after we eat helps us to avoid a high rise
in blood sugar that damages cells.  You can use either plant or
animal sources of protein; both contain all of the essential amino
acids necessary for cell growth.

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