Bodybuilding and diabetes:
Bodybuilding can a recommended treatment to prevent many diseases.
For example, doctors recommend regular exercise for people with type 1 or 2 diabetes, especially bodybuilding.
Not only will bodybuilding help prevent the onset of diabetes, which is one of the most common diseases today, but it will also play an important role in regulating your life.
That’s why bodybuilding is a must if this ailment is something you care about.
You may read information about bodybuilding, or about diabetes.
But you seldom read information about the two together.
In this article, which is in our hands, we will learn about the relationship between bodybuilding and diabetes, and how we can combine it and get better results.
An Overview of Diabetes
The incidence of diabetes is unimaginably high in the world, especially in North America.
It links this increase to obesity.
Diabetes is one disease associated with obesity.
There are two main types of diabetes:
Type 1 diabetes:
In this type, the pancreas (the organ responsible for producing insulin) completely stops producing insulin.
Insulin is the hormone needed to use up the glucose (sugar) in foods for energy.
So people with type 1 diabetes should have insulin injections.
It usually occurs in children aged 8 to 12 years, but it can develop at any age.
We cannot type prevented from type 1 diabetes is an autoimmune disease that eventually results in the cells of the pancreas that produce insulin to stop working.
Type 2 diabetes:
In this type, the body’s cells cannot respond to insulin like they should.
In the later stages of the disease, your body may not make enough insulin.
Uncontrolled type 2 diabetes can lead to chronically high blood glucose levels, causing many symptoms and potentially dangerous complications.
There is also a genetic component to type 2 diabetes, but the primary problem is not in the cells of the pancreas as it is in type 1 diabetes.
Instead, it is a problem with the insulin receptors in the body and especially the receptors in muscle tissue.
Because of this dilemma, the glucose in the blood not easily transported into the cells, and the insulin release from the pancreas continues to clear out the still circulating glucose.
You can think of insulin as a school bus, glucose is children without the bus (insulin), children (glucose) cannot get to where they need (muscles and organs).
For example, if a bus (insulin) breaks down along the way, then children (glucose) will continue to accumulate because no child (insulin) has to take and transported.
Therefore, the manager (pancreas) will have to send more buses (insulin) to take the extra babies (glucose) which leads to a lot of buses (insulin) on the road (bloodstream).
I think you understood well !!
Physical activity and diabetes
Remember what we discuss in the lines above, insulin receptors on muscle cells become somewhat ineffective in transporting glucose in diabetics.
Therefore, one can see why regular exercise recommended.
Going back to the school bus example, the exercise will be a mechanic in the example above where the bus has broken down the mechanic will repair it (insulin receptors in this case) and return it to working condition.
All forms of exercise important to reduce risks and complications associated with diabetes.
Bodybuilding training is crucial because weight training increases the need to use glucose for energy.
Therefore, bodybuilding and diabetes are two things that we should combine.
It forces your body to use the extra circulating blood glucose.
Aerobic exercise is also beneficial for increasing glucose uptake and insulin use efficiency.
Bodybuilding and Diabetes: The General Diet
Diet is also a critical component to controlling diabetes.
Doctors and experts advise reduce any refined carbohydrates (white flour, white pasta, high-sugar cereals, white bread) and replacing them with whole grain alternatives (whole wheat pasta, oatmeal, oat bran).
Also, protein intake should closely monitor. Protein is the mainstay of many healthy individuals trying to build muscle.
However, with diabetes there is concern about the additional stress on the kidneys because of the already added potential diabetes complications.
So, eat high-quality protein, but don’t overdo it.
Finally, healthy fats are also an important component of all diets, and it’s no different for people with diabetes.
Benefits of bodybuilding and diabetes
1- Reducing the total body weight
One of the first reasons bodybuilding and diabetes are beneficial is the fact that it helps reduce the overall body weight by reducing the fat tissues in the body.
Unlike cardio exercises that reduce fat and decrease muscle mass, weight training really helps increase lean body mass with dieting and thus helps prevent muscle mass loss.
Since the closely relation of body fat to the onset of diabetes, keeping this factor under control is important.
2- Increase blood glucose control
Bodybuilding drastically increases blood glucose control as when lifting weights, muscle tissues are prepared to absorb any excess glucose into the blood.
Because carbohydrates store in the body as muscle glycogen, increased muscle mass means more storage space.
Which reduces the chances of these carbohydrates in the bloodstream or being converted into body fat.
3- Increased interest in diet
The third reason there is a strong relationship between bodybuilding and diabetes is the mindset adopted by those who take part in bodybuilding.
Because of their training and the desire to build muscle, they take a great interest in organizing their meals.
Since one of the great remedies for those with diabetes is to eat at regular intervals so you don’t leave blood sugar levels too low or too high, this fits perfectly with your bodybuilders’ diet.
4- More glucose storage in the body
Finally, one benefit of doing bodybuilding and diabetes is the increased glucose storage that occurs in the body.
Muscle tissue is the body’s store of glucose and when it gets low, will absorb it from the bloodstream.
As noted above, this is a good thing for controlling total blood sugar, especially if you are eating a meal that is higher in carbohydrates.
Therefore, the more muscles that can build through bodybuilding, the more storage capacity you will have for this glucose.
Dietary supplement for diabetics
Inositol de pedicure
Inositol belongs to de-pedicure. It is a medicinal chemical with evidence of vitamin B that improves the action of insulin in the body and reduces the level of sugar in the blood.
You can get Vitamin B can from acid, beans, lentils, soybeans, and buckwheat.
Suggested dose: Take a daily dose of 600-1200 mg.
Berberine considered one of the natural medicines made in India and China.
In which natural herbs from Coptis, skins, and turmeric used, and this group of herbs has proven its worth in the treatment of diabetes and reduces its level in the blood. Sugar.
Suggested dose: Take a dose of 500 mg 3 times a day.
Centrum for diabetics
Centrum is an important nutritional supplement medicine for diabetics, as it contains an integrated set of vitamins, minerals and important minerals for diabetics.
As the body makes up for what it loses from these elements.
It contains antioxidants, vitamin E, selenium and zinc.
Also contains vitamin B complex to stimulate the body’s metabolism and improve the metabolism process.
It also contains folic acid, vitamin C, and a percentage of copper.
Suggested dose: Take one capsule daily, with or without food.
Can a diabetic take nutritional supplements?
Yes, it is just a supplement you supplement with the nutrients of the day.
Taking the supplement before exercise is very important for diabetics and increases protein synthesis and provides the body with the elements and amino acids.
One of the best of these supplements is Whey.
As for the supplements that contain a large percentage of sugars, they are not because of diabetics, meaning that when you want to buy a supplement.
You must read the amounts and you see the percentage of carbohydrates should be 0 or 1 g.
For example: Gold Standard Whey Protein / Whey Protein Isolate / Zero Way / 100% Whey Protein / Elite Whey Protein .
These products are high in protein with essential amino, acids, glutamine and vitamins.
But the percentage of fats and sugars is low, and we may not be present. This is exactly what a diabetic needs.
Drink a lot of water:
Water is an essential factor for muscle growth.
The human body contains about 70% of water.
Without water, there will be dehydration of the body and risks. You need to eat approximately 3 liters of water per day.
After an intense exercise, the body needs nutrients and recover so it can grow and build a bigger muscle.
The muscle grows when you are resting. Not in the exercise.
You must have in your training program from 2 to 3 days a maximum of rest
Eat healthy fats:
In the concept of a mistake among people that all fats are wrong and harmful, but healthy fats are an important factor in muscle growth and the prevention of diseases and their sources
- olive oil
- flax seeds
- Sunflower seeds
- sesame seeds
- salmon and sardines
Now we come to an example of the daily meals of a diabetic and how to build his body
The first thing is the protein ratio, meaning that you will need between 1 to 2 grams of protein per kilo in your body.
Meaning that if you weigh 60 kilos, you will need from 60 grams to 120 grams of protein per day.
As for carbohydrates, you need to eat them early in the morning, not after lunch.
Afternoon and evening meals should comprise protein, vegetables and fats.
One cup of oats with milk + one spoonful of jam without adding sugar + one tablespoon of peanuts + one teaspoon of cinnamon + one fruit (apple or banana …) + 6 egg whites.
A cup of whey protein, if you do not have a supplement, you can replace it with:
- 150g canned tuna equals 1 cup of whey protein.
- 8 egg whites are equivalent to one cup of protein free of fat.
- 3 cups of milk equals 1 cup of slow-absorbing protein.
- 150 grams of chicken breast equivalent to a cup of Whey protein.
+ Fruit of your choice.
Either a can of tuna, steak or chicken breast + salad / contains: vinegar, lettuce, tomatoes, peppers, onions, cauliflower, or broccoli.
A cup of whey protein, or it can replace with the foods we mentioned above, in the meal 2 + nuts (Few almonds or peanuts).
Vegetables (cauliflower / broccoli / Brussels).
A cup of whey protein or the foods we mentioned at the top of Meal 2.
Types of exercises
Exercises have many benefits for Diabetes some of thus exercises are: (Study)
First: Aerobic exercises
Aerobic exercise provides benefits for everyone, including those with diabetes.
And aerobic exercise means those accompanied by oxygen.
Thus, activity is aerobic if it places additional demands on the heart, lungs, and muscles, increases breathing and heart palpitations.
And causes an additional transfer of oxygen from the lungs to your blood system and muscles.
Aerobic activities should form the core of your exercise program.
This includes exercises, such as
- Riding on a bike.
- Playing golf (walking, not riding).
- Aerobic dance.
Remember that aerobic activities are endurance or endurance activities that do not require excessive speed.
Know that you usually benefit from the time you spend on exercising it rather than the speed of it.
Walking is one of the easiest ways to do aerobic exercise, as it does not require any equipment, and you do not have to learn special techniques. It is safe and inexpensive.
You can walk alone or with others, inside or outside the home.
Instructions published by the American Association of Endocrinologists state that walking just 40 minutes four times a week suffices to reduce insulin resistance and improve blood sugar control.
Second: Stretching exercises
Doing stretching exercises before and after aerobic activity increases the flexural range and extension of the joints, muscles, and ligaments.
Stretching exercises also help prevent joint pain and injury.
Stretching exercises should be slow and gentle.
So, stretch it until you feel a slight tension in the muscles.
Here are four stretching exercises you can try.
Start with each exercise 5 times in a row and try to reach 25 times.
1. Leg extension:
- Stand at arm’s length from a wall.
- Bend your upper body toward the wall.
- Put one of your legs in front of the other while her knees are bent.
- Leave the other leg behind, knee up straight, and the back of your foot down.
- Keep your back straight and move your hips toward the wall until you feel the stretch.
- Hold this position for 30 seconds.
- Repeat the same on the other leg.
2. Lower back extension:
- Lie on a table or bed and bend your hips and knees, as long as your feet are flat on the surface.
- Gently push one knee toward your shoulder with both hands.
- Hold this position for 30 seconds.
- Repeat the same with the other leg.
3. Upper Thigh extension:
- Lie on your back on a table or bed, as long as one leg and one of the Hips are as close as possible to the edge.
- Let your lower leg hang over the edge.
- Grasp the knee of the other leg and pull your thigh and knee tightly toward your chest until your lower back is flat on the table or bed.
- Hold this position for 30 seconds.
- Repeat the same on the other leg.
This is especially important when you are trying a new activity or sport, or if you are increasing the intensity or duration of your activity.
And if you exercised for more than an hour, especially if you suffer from type 1 diabetes, stop exercising and test your blood sugar once every 30 minutes.
If your blood sugar drops, eat a snack.