Inzulín: Najdôležitejší anabolický hormón?

Erik Kerpčár Powerlifting 4007 Comments

Inzulín patrí k anabolickým hormónom ľudského tela. Zdá sa však, že medzi silovými cvičencami má inzulín povesť „neporozumeného“ hormónu pre jeho asociáciu s karbohydrátmi. Ukázalo sa, že vysoká hladina inzulínu v kombinácii s vysokým príjmom karbohydrátov vedie k zvýšenej syntéze tukov a zároveň k ich zníženému rozkladu. Chronická elevácia hladiny inzulínu v krvi po dobu niekoľkých rokov spolu s akumuláciou telesného tuku je asociovaná s cukrovkou typu II.

Zatiaľ čo štúdie potvrdzujú syntézu tukov podporovanú vyššou hladinou inzulínu, nie za každých okolností je toto tvrdenie pravdivé. Inzulín je rovnako efektívny pri podpore uskladňovania karbohydrátov a syntéze svalových bielkovín. Miera, do ktorej inzulín podporuje uskladňovanie tukov, karbohydrátov alebo syntézu bielkovín v danom čase, záleží od určitých aspektov telesného stavu jednotlivca. Pravdepodobne najdôležitejším faktorom je relatívna miera inzulínovej senzitivity v tukových bunkách oproti bunkám svalovým; čím sú inzulínovo senzitívnejšie tukové bunky v určitom čase, tým bude viac inzulínu podporovať uskladňovanie tukov; čím sú inzulínovo senzitívnejšie svalové bunky, tým bude viac inzulínu podporovať uskladňovanie karbohydrátov vo forme svalového glykogénu a syntézu bielkovín.

Svalové bunky sú výrazne inzulínovo senzitívne po intenzívnej fyzickej aktivite. Ak sú aminokyseliny a glukóza v tom čase prístupné, inzulín napomáha syntéze svalovej bielkoviny a svalového glykogénu vo veľmi vysokom tempe, pričom dochádza k minimálnej syntéze tukov a ich uskladňovania v tukovom tkanive.

Životný štýl je faktor, ktorý môže zvýšiť inzulínovú senzitivity svalových buniek a tým vytvoriť telo, ktoré je všeobecne naladené na budovanie svalových bielkovín a inhibuje svoj sklon k ukladaniu tukov. Cvičenie a umiernený karbohydrátový jedálniček bohatý na vlákninu môže zvýšiť svalovú inzulínovú senzitivitu. Naopak, nízko-sacharidová, vysoko-tuková strava môže znížiť inzulínovú senzitivitu, čo má negatívny efekt na svalovú hmotu a silu.

Vďaka svojim mnohým činnostiam v organizme si inzulín vyslúžil titul „svalového anabolického regulátora“. Faktom je, že inzulín môže byť najdôležitejším hormónom pre zvyšovanie svalovej hmoty a sily.

Inzulín je vylučovaný z pankreasu ako odpoveď organizmu na vysokú krvnú hladinu glukózy. Väčšina ľudí je oboznámená s faktom, že inzulín produkuje a urýchľuje transport glukózy do svalovej bunky. Inzulín však zastáva množstvo iných rolí, čo zistíte v nasledujúcich odsekoch.


Inzulín zlepšuje proteosyntézu

 

Inzulín podporuje množstvo akcií, ktoré zvyšujú syntézu bielkovín. Stimuluje DNA a RNA, čím priamo ovplyvňuje enzýmy zodpovedné za proteosyntézu. Výskumníci z Penn State University Medical School potvrdili, že inzulín stimuluje bunkové agregáty (ribozómy), zahrnuté v produkcii bielkoviny. V inej štúdii bádatelia z University of Texas Health Science Center v Galvestone objavili, že následkom inzulínovej infúzie sa syntéza bielkovín v svalových bunkách zvýši o takmer 67 percent.

Inzulín zlepšuje transport aminokyselín

 

Hoci je väčšina ľudí familiárna s tým, že inzulín zvyšuje transport glukózy do svalových buniek, nie je oboznámená s faktom, že inzulín tiež zvyšuje prísun aminokyselín do danej bunky. To je dôležité minimálne z jedného dôvodu; aminokyseliny sú základným stavebný prvkom bielkovín. Enzýmy svalovej bunky potrebujú dostatočný prísun aminokyselín, aby spustili a udržiavali stálu proteosyntézu. Biolo a jeho kolegovia v University of Texas Health Science Center v Galvestone ukázali, že infúzia inzulínu u zdravých dobrovoľníkov zvýšila rýchlosť transportu kľúčových aminokyselín do svalovej bunky z 20% na 50%; toto zvýšenie bolo tiež asociované so zlepšenou syntézou bielkovín.

Inzulín redukuje degradáciu bielkovín

 

Čistý zisk bielkoviny je funkcia bielkovinovej syntézy a bielkovinovej degradácie. Čistý zisk bielkoviny sa uskutočňuje vtedy, keď proteosyntéza prevyšuje bielkovinovú degradáciu. Aj keď po cvičení dochádza k významnému zvýšeniu proteosyntézy, taktiež dochádza k značnej bielkovinovej degradácii. Fakt je, že sa v skutočnosti vyskytuje skôr strata bielkoviny ako zisk. Dokázalo sa, že inzulín potláča po tréningovú bielkovinovú degradáciu, čím zvyšuje jej čistý zisk.

Inzulín zvyšuje príjem glukózy

 

Schopnosť inzulínu zvýšiť príjem glukózy je dobre známa vec. Následkom cvičenia je metabolizmus zahrnutý v znovu doplnení svalového glykogénu. Inzulín vtesná glukózu do svalu, kde je konvertovaná na glykogén svalovými enzýmami. Po cvičení je sval veľmi prístupný inzulínovej stimulácii a prísunu glukózy.

Inzulín zväčšuje uskladňovanie svalového glykogénu

 

Počas odporového cvičenia sú zásoby svalového glykogénu značne vyčerpané (už po jednej sérii bicepsových zdvihov o 10 opakovaniach môže byť vyčerpaných až 12% svalového glykogénu). Po reakcii CP systému je glykogén primárny zdroj znovu obnovenia ATP v bunke. Konverzia glukózy v glykogén nastáva cez aktiváciu glykogénových enzýmov. Následkom cvičenia dokáže inzulín zvýšiť syntézu glykogénu o 70 percent, čo má za výsledok dramatické zvýšenie v zásobe svalového glykogénu na ďalší tréning.

Inzulín potláča uvoľňovanie kortizolu

 

Primárnym spúšťačom pre uvoľňovanie kortizolu počas predĺženého aeróbneho cvičenia je hypoglykémia alebo zníženie krvnej hladiny glukózy. To je samozrejme očakávané, keďže  hypoglykémia predstavuje metabolický stres na nervový systém. Preto tiež nie je prekvapujúce, že karbohydrátové doplnky užívané počas cvičenia „otupia“ uvoľňovanie kortizolu a práve tento účinok na hladinu kortizolu je sprostredkovávaný prostredníctvom inzulínu. Vyššia inzulínová koncentrácia chráni svalovú bielkovinu pred katabolickými efektmi kortizolu.

Efekt inzulínu voči kortizolu môže tiež napomáhať pri udržiavaní imunitných funkcií. Chrípka a iné vírusové ochorenia sú bežné u atlétov podstupujúcich intenzívny tréning. Ukázalo sa, že kortizol potláča funkcie imunitného systému a produkciu antigénov. Z uvedených dôvodov môže inzulín slúžiť aj ako zdravotná prevencia. 

Inzulín zvyšuje svalový tok krvi

 

Ďalší, no menej známy esenciálny efekt inzulínu, je na svalový tok krvi. Inzulínová infúzia sa prejavila pozitívne na zvýšenie svalového toku krvi a prietoku krvi končatín o viac ako 100 percent. Inzulín nielenže zvyšuje tok krvi, ale aj ho usmerňuje k špecifickým svalom, ktoré boli precvičované. Zvýšený tok krvi má za následok rýchlejšie odstránenie metabolického odpadu, ako napríklad kyseliny mliečnej či oxidu uhličitého a zvyšuje prísun nutrientov, ako sú aminokyseliny, glukóza a kyslík pre rýchlejšiu po tréningovú regeneráciu.


Sumarizácia anabolických efektov inzulínu:

Akcie Efekt
Syntéza bielkovín Zvýšenie
Transport aminokyselín Zvýšenie
Degradácia bielkovín Zníženie
Príjem glukózy Zvýšenie
Zásoba glykogénu Zvýšenie
Uvoľňovanie kortizolu Zníženie
Svalový tok krvi Zvýšenie

 

 

 

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