The Benefits of Low Insulin for Bodybuilders

Insulin is a crucial hormone for regulating blood sugar levels, but excessive insulin production can have negative effects on health, particularly for bodybuilders aiming to optimise their physique and performance. While insulin plays a role in muscle growth by driving nutrients into cells, chronically elevated insulin levels can lead to fat gain, metabolic disorders, and long-term health complications. By keeping insulin levels in check, bodybuilders can enhance their muscle definition, reduce fat accumulation, and improve overall health. Therefore, the benefits of low insulin for bodybuilders cannot be ignored.

This article explores the benefits of maintaining low insulin levels, methods to achieve this, and the illnesses that can be avoided through insulin regulation.

The Role of Insulin in the Body

Insulin is a hormone produced by the pancreas in response to elevated blood sugar levels, usually after consuming carbohydrates. It facilitates glucose uptake into cells for energy or storage as glycogen. However, when insulin levels remain consistently high due to excessive carbohydrate intake or frequent eating (or over-eating), the body becomes prone to storing fat, leading to weight gain and increased risk of metabolic diseases.

For bodybuilders, managing insulin is critical. While insulin can support muscle recovery and glycogen replenishment after workouts, excessive insulin spikes promote fat storage, making it harder to achieve a lean and defined physique.

Benefits of Keeping Insulin Levels Low

1. Enhanced Fat Loss
Chronically high insulin levels inhibit fat oxidation, making it difficult to burn stored fat for energy. By keeping insulin levels low, the body is encouraged to use fat as a fuel source, leading to better fat loss and improved body composition.

2. Increased Insulin Sensitivity
Frequent insulin spikes can cause insulin resistance, where cells become less responsive to insulin, requiring higher amounts to regulate blood sugar. This can eventually lead to type 2 diabetes. Maintaining low insulin levels improves insulin sensitivity, allowing the body to use insulin more efficiently and reducing disease risk.

3. Reduced Risk of Metabolic Disorders
Chronic hyperinsulinemia (excess insulin production) is linked to various metabolic conditions, including obesity, type 2 diabetes, and cardiovascular disease. By keeping insulin low, bodybuilders can safeguard their metabolic health and ensure optimal performance. In the case of bodybuilders aged 40 years old (or older), it is crucial to understand the benefits of low insulin for bodybuilders.

4. Improved Energy Levels and Focus
Frequent insulin spikes lead to rapid fluctuations in blood sugar, often resulting in energy crashes and fatigue. By stabilising insulin levels, bodybuilders can experience sustained energy levels and better mental clarity throughout the day.

5. Better Muscle Definition
Excess insulin encourages water retention and fat storage, which can obscure muscle definition. Keeping insulin levels low allows for a leaner, more vascular appearance, enhancing the aesthetic goals of bodybuilders.

6. Improved Skin Condition
Cutting back on sugars (and insulin spikes) allows our skin to protect and repair itself. This may be important to those who suffer from acne or even competitive bodybuilders who are approaching a competition.

Ways to Keep Insulin Levels Low

1. Adopt a Low-Carbohydrate Diet
Reducing carbohydrate intake, particularly refined sugars and processed foods, helps keep insulin levels stable. A diet focused on protein, healthy fats, and fibrous vegetables supports muscle growth while preventing unnecessary insulin spikes.

2. Prioritise Low-Glycaemic Index (GI) Foods
Foods with a low GI release glucose slowly into the bloodstream, preventing rapid insulin surges. Opting for whole grains, legumes, nuts, and non-starchy vegetables instead of white bread, sugary cereals, and processed snacks, is a good step in ensuring low insulin for bodybuilders.

3. Implement Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting, reducing the frequency of insulin spikes. Fasting allows insulin levels to drop, promoting fat burning and improving insulin sensitivity. Of the guys at my gym (Gym 21 Liverpool) who have practised intermittent fasting, ALL of them have felt significant health benefits.

4. Optimise Meal Timing
Consuming carbohydrates around workouts maximises muscle glycogen replenishment while minimising unnecessary insulin spikes. Outside workout windows, focusing on protein and fat-based meals can help maintain stable insulin levels.

5. Engage in Resistance Training and Aerobic Exercise
Strength training increases insulin sensitivity, meaning the body requires less insulin to regulate blood sugar. Aerobic exercise, such as steady-state cardio or high-intensity interval training (HIIT), also helps improve metabolic efficiency. At the very least, walking after a workout is a great was to keep low insulin for bodybuilders.

6. Consume More Healthy Fats and Proteins
Healthy fats (such as avocados, nuts, olive oil, and fatty fish) and lean proteins (like chicken, turkey, and eggs) have minimal impact on insulin levels while supporting muscle growth and recovery. Don’t be scared of fats and learn the difference between healthy fats and trans-fats. Trans-fats are deadly and should be avoided like the plague.

7. Manage Stress and Sleep Well
Chronic stress and sleep deprivation elevate cortisol levels, which can trigger insulin resistance. Prioritising quality sleep and stress management techniques, such as meditation or deep breathing exercises, helps regulate insulin production.

Illnesses That Can Be Avoided

By keeping insulin levels low, bodybuilders can reduce the risk of various illnesses, including:

Type 2 Diabetes – High insulin levels over time lead to insulin resistance, a precursor to diabetes.
Obesity – Excess insulin promotes fat storage, making it difficult to maintain a lean physique.
Cardiovascular Disease – Chronically elevated insulin contributes to arterial inflammation and increases the risk of heart disease.
Polycystic Ovary Syndrome (PCOS) – For female athletes, insulin resistance is a key factor in PCOS, a hormonal disorder affecting metabolism.
Non-Alcoholic Fatty Liver Disease (NAFLD) – Excess insulin can cause fat accumulation in the liver, leading to liver damage.
Alzheimer’s Disease – Some researchers refer to Alzheimer’s as “type 3 diabetes” due to its links with insulin resistance.

Conclusion

For bodybuilders, keeping low insulin for bodybuilders is essential for optimising fat loss, enhancing muscle definition, and overall health. By adopting dietary strategies, managing meal timing, engaging in regular exercise, and prioritising sleep, insulin levels can be controlled effectively. Beyond aesthetics, maintaining insulin sensitivity reduces the risk of serious illnesses, ensuring long-term health and peak physical performance. By understanding the impact of insulin, bodybuilders can achieve a leaner physique while safeguarding their metabolic well-being.

The article ‘low insulin for bodybuilders’ was written and first published on behalf of Bill Jones Mr Universe on Sunday 23rd March 2025 at 17:00 and is subject to copyright. All rights are reserved.

If you liked this article, you might also like this one, called Lies about Red Meat. Also, I wrote this one on the gym website called Training on an Empty Stomach.

In the short video below, Dr Eric Berg talks about the benefits and myths in low insulin for bodybuilders.