How to Gain Muscle With Diabetes - Part4 Eating to Build Muscle

Part4 Eating to Build Muscle

1 Have a good meal after every workout. Exercising depletes the body of essential nutrients and fluids. In order to make your workout successful, you have to replace these to help your body recover and build muscle.^[28] Use the ingredients suggested in this section to put together a high-quality meal that will help you build muscle and avoid affecting your blood sugar.

2 Eat plenty of protein. Protein is the essential ingredient for building muscle. While doing your weight training regimen, include proteins in every one of your meals to give your body the building blocks it needs to strengthen your muscles. There are many options for including protein in your diet.^[29][30]

• Nuts. Any kind of nut is high in protein. You can't go wrong including these in your meals or just snacking on them throughout the day.
• Beans. Not only do these give you a high dose of protein, but they have a low glycemic index, so they won't affect your blood sugar. If using canned beans, be sure to drain the liquid so you don't overdose on sodium.
• Fat-free dairy products. Milk and yogurt are great sources of protein. Have a glass of milk or a cup of yogurt for an easy dose of protein.
• Fish. Salmon, tuna, and herring are usually considered the best options for protein, but any fish will do as well. Make sure you avoid fried fish, however, or you'll consume saturated fats that could be harmful.

3 Get carbohydrates from whole wheat products. You need carbohydrates in your diet because without them, your body will use protein for energy. This will divert protein from your muscles and you won't build any mass. Carbohydrates from bleached or enriched products like white bread have a high glycemic index and will raise your blood sugar. Whole wheat products, however, will give you non-enriched carbohydrates. Eat whole wheat bread, pasta, and cereals to give yourself a good serving of carbohydrates.^[31]

4 Consume good fats. It is a fallacy that we should cut fat out of our diets. While saturated and trans fats should be avoided, mono and polyunsaturated fats are beneficial for your health. They can reduce your cholesterol levels and also help you build muscle. Try some of these foods for good sources of good fats.^[32]

• Avocados.
• Fish. Salmon and sardines contain high levels of omega-3 fatty acids.
• Olive oil.
• Seeds, especially sunflower, sesame, and pumpkin seeds.

Warnings

·         Be sure to ease into any workout you try. Start off with light weights and less reps. Otherwise, you risk injuring yourself early on in your regimen.

Sources and Citations

1 1. ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/exercising-with-diabetes-complications.html
2.    ↑ http://www.diabetes.org/living-with-diabetes/complications/eye-complications/
3.    ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/exercising-with-diabetes-complications.html
4.    ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/exercising-with-diabetes-complications.html
5.    ↑ http://www.simplefitnesssolutions.com/articles/diabetes.htm
6.    ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html
7.    ↑ http://www.simplefitnesssolutions.com/articles/diabetes.htm
8.    ↑ http://www.diabetes.co.uk/building-muscle-with-diabetes.html
9.    ↑ http://www.diabetesincontrol.com/tools/64-feature-writer-article/2174&Itemid=8
10.  ↑ http://www.diabetes.co.uk/building-muscle-with-diabetes.html
11.  ↑ http://www.bodybuilding.com/fun/beginner-back-training-guide.htm
12.  ↑ http://www.bodybuilding.com/fun/beginner-chest-training-guide.htm
13.  ↑ http://www.bodybuilding.com/exercises/main/popup/name/triceps-pushdown
14.  ↑ http://www.bodybuilding.com/fun/beginner-leg-training-guide.htm
15.  ↑ http://www.bodybuilding.com/fun/beginner-leg-training-guide.htm
16.  ↑ http://www.bodybuilding.com/fun/beginner-leg-training-guide.htm
17.  ↑ http://www.webmd.com/fitness-exercise/have-you-hit-a-fitness-plateau
18.  ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html
19.  ↑ http://www.webmd.com/diabetes/diabetes-hypoglycemia
20.  ↑ http://www.webmd.com/diabetes/diabetes-hypoglycemia?page=2#1
21.  ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/injury-free-exercise.html
22.  ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/injury-free-exercise.html
23.  ↑ http://www.diabetes.co.uk/building-muscle-with-diabetes.html
24.  ↑ http://www.webmd.com/a-to-z-guides/dehydration-adults#2
25.  ↑ http://www.webmd.com/diabetes/active-life-14/slideshow-managing-diabetes-10-tips
26.  ↑ http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/injury-free-exercise.html
27.  ↑ http://www.diabetes.co.uk/building-muscle-with-diabetes.html
28.  ↑ http://www.diabetes.co.uk/building-muscle-with-diabetes.html
29.  ↑ http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html
30.  ↑ http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/meat-and-plant-based-protein.html
31.  ↑ http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/types-of-carbohydrates.html
32.  ↑ http://www.diabetes.co.uk/building-muscle-with-diabetes.html