Diabetics and Body Building

Diabetics and body building

Body building is good for diabetics. It forces your body to use blood glucose. Body building for diabetics training improve insulin production. Type 2 diabetics benefit the most from body building. It is recommended that diabetics exercise regularly.

Type 1 diabetics make no insulin but type 2 is unable to properly use insulin. People think of diabetics as someone who makes poor food choices. This is not what is really happening. When done right it has shown that exercise can be good for controlling blood sugar.

Weight lifting has shown to be a good form of exercise for a lot of diabetics. Beginners should first check with their Dr to see if they are healthy enough to work out. Regular exercise can improve how a body uses insulin. Sometimes a diabetic can lower the amount of medication they take for diabetes by their Dr. It will also help you lose weight. For beginners to body building training, blood glucose levels may change. When a diabetic is well into training they can control their diabetes by their Dr. You may build more muscle and you will burn more calories. The new muscles feed off of stored fat.

The best exercise for a diabetic is swimming, yoga, weight training and walking. Fast walking can help maintain healthy blood sugar. The American College of Sports and the American Diabetes Association recommends a 30-minute walk at least 5 day a week. Either strength training or cardio is good for weight loss. Blood sugar may drop during cardio training. Exercise changes blood glucose production.

Lifting weights turns fat into muscle and can help with the production of glucose. The Best exercise for beginners is lunges and squats. Strength training increases the bodies metabolic rates which can help to prevent obesity. The best exercise for high blood sugar rate is swimming, aerobics, walking, cycling and jogging. Walking improves your mood weight loss and reduces body fat. Exercise also increases ketone levels.

Check your blood sugar prior to exercising and also after exercising. Jogging and swimming will help you burn more calories. You may gain weight when lifting weights but you may not look heavy. According to the American College of Sports Medicine; you should exercise 150 to 250 minutes per week. You need at least 20 minutes of cardio 3 times a week to lose weight.

For body builders who are overweight tell yourself to start be consistent and take a walk daily. Weight training may help you to develop strong bones and get a better quality of life. For diabetic body builders you need to drink plenty of water. When blood sugar is high water will flush out the kidneys. Sometimes exercise can increase blood sugar levels. It can also decrease blood sugar levels. Walking is also a great way to lower blood sugar levels. The best at home exercise is push-ups, rows and lunges.

Diets and Diabetics

Diabetics and body builders need to have a good diet to keep your blood sugar low. A body building diabetic diet should consist of good carbs. When a diabetic eats it causes the blood sugar to rise and fall.

Most vegetables have a low glucose level such as greens, broccoli, grains and squash. Diabetics should eat whole grain breads and cereal. Diabetics can eat nuts, olives and avocadoes. The American Diabetis Association recommends that diabetics eat a diet that includes lean meat, poultry, fish, fruits, vegetables, whole grains and low fat dairy products. Some fast food options include soft tacos, salsa, lettuce and tomatoes.

Some foods that are recommended for diabetics are lean meat, salmon, tea, whole grain foods, yogurt, garlic and apples. The best foods for borderline diabetics are lean meat, poultry, fish, eggs, cheese, avocadoes and butter.

A diabetic should avoid eating cream, fat yogurt, ice cream, cheese, canned vegetables and vegetables with added cheese and butter, potatoes and corn.

Diabetic Association says healthy green vegetables for diabetics include asperagus, cucumber, cabbage, celery, broccoli, green cabbage, bok choy, collard and mustard greens. There are more vegetables on the list.

For breakfast oatmeal is one of the best foods you can eat. Studies show that eating a cup of oatmeal five or six times per week can lower the risk of developing type 2 diabetes by 39%. Some good diabetic meals inclde dark chocolate, blueberries, fish, spinach, sweet potatoes and olive oil.

The best food for pre diabetics are healthy protein fats and lots of vegetables. What to avoid if your A1C is high is food made from flour, biscuits and rolls. Other foods for diabetics to avoid are white bread, pasta, sugar, sodas and juices. Foods that are bad for your A1C are rice, potatoes pasta and deep fried foods.

An ADA diet recommends between 1600 and 2800 calories per day. To be healthy you should consume leafy greens, lean proteins and plenty of water. For body builders who consume a lot of sugar it will make you constantly tired. Research shows that eating a healthy diet can reverse type 2 diabetes. To reduce A1C drink plenty of water and do at least 30 minutes of physical activity daily.

Meditation can help relieve stress and anxiety. To lower A1C quickly you can eat beans, nuts, peas and lentils. According to studies eating nuts such as walnuts, cashews and almonds can lower A1C. The worst carbs for diabetics to eat are white rice, white flower and cereal with lots of sugar.

Being a diabetic can be concerning when you are a body builder but following a specific diet can help prevent high glucose levels and low glucose levels during workouts. Consider the advantages of being able to lower your A1C and become more healthy. Follow your diet and workout schedule and you will make it.

Best to all,

Alan Stinnett