Resveratrol Does It All

One supplement that I've been sure to add to my arsenal in the past few years is resveratrol.

After all, the research on resveratrol right out of the gate showed some impressive benefits. Those benefits quickly built up to include reduce the risk of cancer, aid heart health, enhance fat loss, lower estrogen levels, and increase muscle endurance. Now a new study shows yet another benefit of this powerful antioxidant found in grape skins and seeds.

Hungarian researchers had adults with type 2 diabetes take a 5 mg resveratrol supplement or a placebo twice a day for four weeks.

They studied their muscle's ability to use insulin as a measure of insulin sensitivity. They reported in a 2011 issue of the British Journal of Nutrition that the subjects receiving the resveratrol experienced a significant increase in their insulin sensitivity. This appears to be due to the antioxidant property of resveratrol, which reduces oxidative stress and allows insulin to react better at the muscle cell and increase glucose uptake. Although the subjects had type 2 diabetes, these results have impact for the healthy bodybuilder as well. During exercise, oxidative stress increases, which could inhibit insulin signaling at the muscle cell. But resveratrol can reduce this oxidative stress and allow better insulin signaling. This can aid muscle recovery and growth.

Jim's Dosing Recommendations:

Take 5-500 mg of resveratrol in the morning about 30-60 minutes before workouts without food. On rest days replace the preworkout dose with an afternoon dose

REFERENCE:

Brasnyo, P., et al. Resveratrol improves insulin sensitivity, reduces oxidative stress and activates the Akt pathway in type 2 diabetic patients. British Journal of Nutrition, in press, 2011.

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