GDA's

[eazy]

Today’s post is inspired by a question from my log from yesterday.

“That fed bg.. You aren’t using insulin or GDA’s?”

I’m not using either and had to Google to find out what a GDA is.

This is what I found out…

What Are GDAs?​

Glucose Disposal Agents (GDAs) are supplements designed to improve how your body handles carbohydrates. They aim to increase insulin sensitivity and help shuttle glucose (carbs) into muscle cells rather than fat storage. Think of them as nutrient partitioners—they tell your body where to send the fuel.

How GDAs Work​

1. Insulin Mimicking / Sensitizing​

• GDAs help your body use insulin more effectively or mimic its effects.
  
  
• Muscles soak up carbs faster, leading to glycogen replenishment and fuller muscles.

2. Nutrient Partitioning​

• Instead of carbs spilling over into fat storage, GDAs aim to drive them into muscle tissue.
  
  
• Supports lean bulking and reduces fat gain during high-carb phases.

3. Blood Sugar Regulation​

• Helps control blood sugar spikes after carb-heavy meals.
  
  
• Stable blood sugar = steady energy, less crash, less fat accumulation.

Why Bodybuilders Use GDAs​

• Bulking Phase: Minimizes fat gain and maximizes muscle glycogen storage.
  
  
• Carb Loading (Contest Prep): Pulls in more glycogen during peak week carb-ups for a fuller, harder look.
  
  
• Recomp / Cutting with High-Carb Meals: Keeps physique tighter while still allowing carbs in the diet.

Common Ingredients in GDAs​

• Berberine – Strongest natural insulin mimicker, often compared to metformin.
  
  
• Alpha Lipoic Acid (ALA / R-ALA) – Improves glucose uptake, antioxidant.
  
  
• Cinnamon Extract (Cinnamaldehyde / Cinnulin PF) – Enhances insulin sensitivity.
  
  
• Chromium Picolinate – Supports glucose metabolism.
  
  
• Banaba Leaf (Corosolic Acid) – Helps drive glucose into muscle cells.
  
  
• Gymnema Sylvestre – Reduces sugar absorption and cravings.
  
  
• Vanadyl Sulfate – Old-school GDA mimics insulin at the receptor level.
  

Benefits for Bodybuilders​

• Bigger pumps (more glycogen + water retention in muscles)
  
  
• Better nutrient partitioning (more carbs to muscle, less to fat)
  
  
• Improved recovery (faster glycogen replenishment post-workout)
  
  
• Leaner gains (stay tighter while bulking)
  
  
• Harder, fuller look (without soft fat gain)
  

Timing & Usage​

• Best time: With high-carb meals (post-workout or refeed meals).
  
  
• Not useful: With low-carb meals (wasted effect).
  
  
• How often? Most bodybuilders only take GDAs with big carb feedings, not every meal.
  

Downsides & Things to Watch​

• Blood sugar drops – Can make you feel shaky if carbs are too low.
  
  
• Digestive upset – Some herbs (like berberine) may cause stomach issues.
  
  
• Overhyped claims – GDAs help, but they’re not magic; diet still rules.
  
  
• Quality variance – Some supplements are underdosed—research your brand.
  

Practical Example​

If a bodybuilder eats 150g of carbs post-workout and stacks a GDA with that meal, it may:

• Increase glycogen storage in muscle
  
  
• Enhance the pump and recovery
  
  
• Reduce fat gain from excess carbs
  

But if the same bodybuilder eats only 30g of carbs in a small meal, a GDA isn’t really needed.

Top 5 Most Effective GDAs & How They’re Used​

1. Berberine​

• Strongest for improving insulin sensitivity and glucose uptake
  
  
• Used in bulking or recomp phases when carb intake is high
  
  
• Great for post-workout meals or big carb refeeds
  
  
• Dose: 500–1000 mg with large carb meals

2. Alpha Lipoic Acid (ALA / R-ALA)​

• Antioxidant + glucose disposal agent
  
  
• Helps carbs move into muscle glycogen, reduces blood sugar spikes
  
  
• Popular in contest prep for carb loading
  
  
• Dose: 300–600 mg with high-carb meals

3. Banaba Leaf Extract (Corosolic Acid)​

• Mimics insulin and shuttles glucose into muscle
  
  
• Popular during lean bulks and carb refeeds
  
  
• Helps give a “harder” look
  
  
• Dose: 25–50 mg corosolic acid with carb meals

4. Chromium Picolinate​

• Supports insulin action and glucose metabolism
  
  
• Weaker than berberine but useful in stacks
  
  
• Used in both bulking and cutting phases
  
  
• Dose: 200–400 mcg daily

5. Cinnamon Extract (Cinnulin PF)​

• Proven to improve insulin sensitivity
  
  
• Old-school bodybuilding trick with real science behind it
  
  
• Useful for carb-ups and daily carb tolerance
  
  
• Dose: 250–500 mg with carb meals
  

Summary: GDAs in Bodybuilding​

• Bulking: Push more carbs into muscle for leaner gains.
  
  
• Cutting: Handle refeeds or high-carb days without spilling into fat.
  
  
• Contest Prep: Enhance carb loading for a fuller, harder look.
  

From a bodybuilding perspective, GDAs are not a necessity, but they’re a smart tool. They help make carbs work harder for you—more muscle, less fat, and better pumps.

Do you use a GDA? Which one? What’s your protocol?

 

[genetic freak]

Since I started using retatrutide, I pretty much stopped GDAs and insulin use is very minimal.

 

[tommyguns2]

Since I started using retatrutide, I pretty much stopped GDAs and insulin use is very minimal.

I think I understand the use of pre-workout insulin (fast acting, e.g., humalog) coupled with an intra-workout drink containing a measured amount of carbs that roughtly coincides with the number of IUs of insulin you took.

It's my understanding that the training session be of sufficiently high volume that your body is "calling" for all those carbs (now glucose) for glycogen and ATP production. Otherwise, your glycogen/ATP needs are fully met, and the excess glucose will still be transported by the insulin to adipose.

What I'm trying to better understand is what about a pre-workout meal? Let's say I ate a cup of oats and some egg whites 60 minutes before training. Now the number of carbs in my system is the oats + my intra-workout. Is the insulin driving a supraphysiological amount of glucose into glycogen generation or am I asking to get fat?

Same thing with post-workout meal with additional insulin. Unless my body is still calling for more energy supply for repair, where is the insulin transporting the glucose? Still trying to fully understand the process.

 

[genetic freak]

I think I understand the use of pre-workout insulin (fast acting, e.g., humalog) coupled with an intra-workout drink containing a measured amount of carbs that roughtly coincides with the number of IUs of insulin you took.

It's my understanding that the training session be of sufficiently high volume that your body is "calling" for all those carbs (now glucose) for glycogen and ATP production. Otherwise, your glycogen/ATP needs are fully met, and the excess glucose will still be transported by the insulin to adipose.

What I'm trying to better understand is what about a pre-workout meal? Let's say I ate a cup of oats and some egg whites 60 minutes before training. Now the number of carbs in my system is the oats + my intra-workout. Is the insulin driving a supraphysiological amount of glucose into glycogen generation or am I asking to get fat?

Same thing with post-workout meal with additional insulin. Unless my body is still calling for more energy supply for repair, where is the insulin transporting the glucose? Still trying to fully understand the process.

The cell can only hold so much, no matter how many PEDs or how much insulin you use. If you are already loaded and not depleting enough glycogen during your workout then carbs + insulin is likely going to make you fat.

When I am using insulin pre, post or on high carb days, it is because I am low carbs the rest of the time. For example, I may only have carbs pre, intra and post workout then just meat and veggies the rest of the day. Or if I have multiple low days followed by a high carb day, I may use insulin every meal or every other meal on my high day.