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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