đŸ’Ș​ How to build muscle with diabetes?

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 21 tips you should know to live a full and healthy life with diabetes.

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Hi! We are Diabetes Consciousness; we are here to help you find solutions towards health. 

Today we want to help you learn more about, How to build muscle with diabetes.  This is a topic of interest to people with diabetes who exercise daily to maintain balance.

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Why strong muscles?

1- They process oxygen and nutrients from the blood better.

2- Allows for less effort when exercising and protects the heart from

3- Protect the heart from great endeavors.

4- Improve weight control

5- They help to improve sensitivity to the hormone Insulin, helping to maintain blood sugar levels.

6- Prevents and controls type 2 diabetes.

 

These are some tips to develop strong and lean muscles without affecting diabetes:

Increase protein intake:

Protein intake is vital for building muscle.

Since protein is used by the body in vital functions, it is necessary to have a good store of protein so that muscles can use it in their growth. 

You should consume approximately 1 gram of protein per pound of body weight, about the maximum amount your body can use in a day.

For example, white and red meats have 20 to 22 grams of protein per 100 grams of beef. 

Remember that the more protein your body stores (protein synthesis), your muscles will grow.

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Work your biggest muscles

Your results will be bigger and faster if you focus on the large muscle groups, such as your back, legs, and chest.

Do two or three sets of 8 or 12 reps, with about 60 seconds of rest between sets for each muscle group.

Eating properly after training

Consume foods rich in carbohydrates and proteins.

Choose carbohydrates with a low glycemic index (GI); remember that they break down slowly to produce glucose. This process prevents the proteins needed to build muscle from being consumed for the energy required by the body.

Hydrate with plenty of water

One pound of muscle can contain up to three pounds of water.

Water makes up 70% of the human body. If you are dehydrated, the size of your muscles is also affected.

Get plenty of rest
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Did you know that muscles grow when you rest, not when you exercise?

Doing three days of exercise and three days of rest in the week is essential if you plan to consciously develop your muscles. 

If you start with training, doing a full-body workout followed by a rest day is advisable.

Sleep early and get at least 7 to 8 hours of sleep.

Polyunsaturated fats are potentially better than monounsaturated. In one study, replacing foods high in saturated fat with polyunsaturated fat sources reduced the risk of heart disease by 19%, and they are essential for muscle growth.

Good sources of healthy fats contain omega-3 fatty acids, such as:

  • Fish 
  • Avocados
  • Olives and olive oil
  • Nuts and dried fruits
  • Sunflower, sesame and pumpkin seeds, and flaxseeds 
  • Peanut butter
  • Tofu

 

We hope this information will bring new ideas to your life in caring for your health and wellness.

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Today we want to help you learn more about, How to build muscle with diabetes.  This is a topic of interest to people with diabetes who exercise daily to maintain balance.

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