Chapter 33:
The carb-load
The carb-up section of the CKD is one area where specific supplements can help to
maximize glycogen synthesis while minimizing fat regain. There are three major ways that
supplements may improve the quality of the carb-up. The first is by improving insulin
sensitivity, which is an index of how well or poorly a given tissue can utilize insulin. By keeping
muscle insulin sensitivity high, there is less likelihood that fat cells will be stimulated to store fat.
The three main insulin sensitizers are chromium picolinate, vanadyl sulfate, and alpha lipoic acid.
The second way that supplements may help the carb-up is by preventing the conversion of
carbohydrate to fat, a process called de novo lipogenesis (DNL, discussed in more detail in
chapters 3 and 12). The only supplement which may have this capacity is hydroxycitric acid
(HCA).
The final mechanism by which supplements may improve the carb-up is by increasing
glycogen storage in the muscles. Supplements which improve glycogen storage are creatine and
glutamine, which are discussed in section 4 of this chapter.
Section 1: Insulin sensitizers
In general terms, insulin sensitivity refers to how well or how poorly a given tissue
responds to the presence of insulin. There are a number of supplements which may improve
insulin sensitivity, meaning that less insulin is needed to elicit the same effect.
Chromium
Chromium picolinate is a supplement which has been popularized in the media. Early
studies suggested that it had a profound impact on body composition, but not all studies have
found this to be the case (1). Chromium has been suggested to be part of a glucose tolerance
factor (GTF) and may regulate how well or how poorly the body handles carbohydrates (1,2).
Chromium is thought to improve insulin sensitivity, which means that less insulin is
necessary to have the same effect (2). For this reason chromium may play a role in the
treatment of Type II diabetes (2,3). It has also been suggested that chromium may establish
ketosis by helping to remove glucose from the bloodstream at the beginning of the low carb phase
of the CKD. Anecdotally, it has shown only minimal effects in this regard. Individuals who suffer
from insulin resistance may find that chromium supplements are useful during a SKD (2-4).
Due to the high carbohydrate intake during the carb-up, and considering that exercise is
known to increase chromium excretion, supplementation with chromium may be beneficial (5).
Typical doses vary from 200 to 800 micrograms per day. Although a recent concern was raised