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April 10, 2018
Nutrient partitioning is the process by which the body decides what to do with the energy you get from your diet.
When you eat something, the nutrients are either burned or they're stored for future use. Ideally, you'd like all those storage nutrients to be partitioned to muscle as opposed to body fat.
That's why the statement that "a calorie is a calorie" isn't really true, at least in the way that calorie is treated by the body. Everything you do has a cause, and effect and your body/ diet is not exempt from this.
If nutrients are partitioned to muscle, you can potentially fuel new muscle growth and build up muscle glycogen stores so that even more growth, along with increased work capacity and increased recovery rates, is possible.
Efficient nutrient partitioning has lots of areas, among them being coordination between the gut, liver, brain, central nervous system, and muscles, most likely coordinated by hormones and/or certain secondary chemical messengers.
The main causation of nutrient partitioning is insulin.If you're a little insulin resistant, your nutrient partitioning is somewhat stagnant and inefficient. Insulin will attempt to get into the muscle cells of insulin resistant people by making contact with a receptor on the cell, but its attempts are usually not received further than that.
Normally, insulin would activate this particular protein called GLUT4, which allows glucose to enter the cell. But in insulin resistant people, GLUT4 doesn't activate, so glucose (along with any branched-chain amino acids insulin might be carrying) doesn't get into the cell. Insulin then has the unwanted glucose converted into fatty acids which are harboured in your fat storage areas like the hips, thighs and belly.
If you're insulin sensitive (lucky you!), carbs and branched chain amino acids are delivered very quickly to the muscle cell, thus fuelling the growth of new muscle, provided you actually work out correctly.
Everybody's nutrient partitioning abilities lie somewhere along a huge spectrum. Even the seemingly perfect nutrient-partitioning people can suffer a setback if they eat too many carbohydrates. If that happens, they'll experience some of what those insulin resistant people experience on a daily basis - in that all the extra glucose will be converted to fatty acids and stored as triglycerides in fatty tissue.
Regardless of which part of the spectrum you're on, you can do things to improve your nutrient partitioning capabilities.
The traditional remedy to average/poor nutrient partitioning abilities is to pay attention to the type of carbohydrate you're consuming and when you're consuming them. Eat fast-absorbing carbs before, during and after your workouts and eat small amounts of complex carbs the rest of the day.
You've always been told to limit your overall carb intake, because even in gifted people with exquisite insulin sensitivity, excess carb intake can decrease insulin sensitivity and make their body behave, metabolically, less effective than it should.
That stuff is all true, but taking Glycolog, a nutrient-partitioning supplement, can turn that all around for you and make the process a lot easier.
The supplement, has a variety of ingredients that enhances insulin function to reduce blood sugar, and increases glucose uptake and utilization by skeletal muscles - as well as reduces formation of glycogen in the liver. Glucose, nutrients, and BCAA's are partitioned into these same muscle cells while fat storage in general is hindered and fatty acid oxidation is increased.
Another way to improve how you partition nutrients is to mind your fatty acid ratios. As you've probably read, the typical Western diet is heavy on omega-6 fatty acids and light on omega-3 fatty acids. The average ratio is 4 to 1.
Any huge imbalance in this area leads to a chronic inflammatory state, and chronic inflammation is a common denominator for poor insulin sensitivity, not to mention diabetes and obesity in general. As such, you have to eat more fish, or at least take more fish oil to balance out the ratio.
You can either be careful about carb intake, restricting the bulk of it to around the workout period (eating roughly 70% of your carbs before, during, and immediately after your workout) and eating most of the rest of your carbs in a post-workout meal. That will help take advantage of whatever nutrient partitioning abilities you might have. You can also limit your total carb intake, but this is largely a two-steps forward, one-step back approach. You eat fewer carbs to sensitise your nutrient partitioning system, but provide fewer carbs to the muscle cells.
Or you can use Glycolog to fix or improve your nutrient partitioning abilities so that you can actually eat more carbs – workout nutrition and otherwise – and ensure that the bulk of it is going to muscle instead of fat storage.
Similarly, you can supplement your intake of omega-3 fatty acids to alleviate chronic fat cell inflammation, which will also improve insulin sensitivity. Choice number 2 will give much more impressive results than just following choice number 1, but what matters is that you at least follow one of them... that is, if you want to gain muscle and really make the most of your training.
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Anything kiki posts I know will work. She is the g.o.a.t
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