Nutrition

INSULIN SENSITIVITY

The responsiveness of cells — particularly muscle — to insulin's signal to absorb glucose from the blood. Higher sensitivity means less insulin is needed to clear the same blood sugar, and more is available as muscle glycogen.

For cyclists, insulin sensitivity directly affects glycogen replenishment, fat oxidation, and body composition. It is improved by endurance exercise, resistance training, sleep, and low-processed-food diets; it is impaired by sedentary behaviour, chronic under-sleeping, and diets high in refined sugar. The post-exercise 'glycogen window' exploits a temporary spike in insulin sensitivity: muscle cells can absorb glucose without insulin for 30-60 minutes after a hard ride, which is why post-ride carbs are so effective.

DEEP DIVE

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