Diabetes, How to Gain Muscle Mass with Diabetes

How to gain muscle with diabetes

 

Muscle

By taking proper steps diabetic person can build muscle mass even with diabetes.

 Exercise: Visit the doctor, although physical activity is good for people suffering from diabetes but it is better to consult the doctor, before doing intense workouts like weight training.

The doctor will examine to determine that the person is healthy enough for exercise, if the doctor advises against weight training that does not mean diabetic person can't be in shape, try lighter activities like walking or jogging.

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Check blood sugar: Diabetic person should check the blood sugar before and after working out even after exercising for a while, if the blood sugar drops a lot consult the doctor.

During work outs keep the source of carbohydrates. If blood sugar is low take a healthy snack. It will help bring the blood sugar back up and prevent further complications, there are a number of sources of carbohydrates that can be used to treat hypoglycemia, like one cup of soft drink, half cup of fruit juice, 1 cup skim milk or chocolate.

Drink plenty of water as staying hydrated is an essential part, be sure to replace all of the water you are sweating out while exercising

Get plenty of rest, you have to give the body adequate rest time after work outs.

While doing the weight training program aim to work every alternate day, that will allow the body to rebuild its muscles.

Eating: Exercising depletes the body of essential nutrients and fluids, in order to make the workout successful, take a high-quality meal that will help build muscle and avoid affecting the blood sugar.

Protein: Protein is the essential ingredient for building muscle, while doing the weight training include proteins in the meals, to give body the building blocks it needs to strengthen the muscles.

There are many options for including protein in the diet  beans gives a high dose of protein but they have very low glycemic index.

Fat-free dairy products like milk and yogurt are great sources of protein, have a glass of milk or a cup of yogurt for protein.

Fish like salmon and tuna are usually considered the best options for protein.

Nuts, any kind, are high source in protein.

Carbohydrates are needed in the diet because without them the body will use protein for energy and this will divert protein from the muscles and won't let build any mass. Carbohydrates from white bread have a high glycemic index and will raise the blood sugar. Whole-wheat product will give the non enriched carbohydrates. Eat whole wheat bread, pasta, and cereals to provide the carbohydrates.

Saturated and trans fats should be avoided, mono and polyunsaturated fats are beneficial for the health. They can reduce the cholesterol levels and also helps to build muscles.

Try some of these foods which are  sources of good fats like avocados, fish like Salmon contain high levels of omega-3 fatty acids, olive oil, seeds like sunflower, sesame, flax seeds and pumpkin seeds.

By doing all the above diabetic people can gain mass in a very short period of time.

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