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Type 1 Diabetes
Building toned muscles with type 1?
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<blockquote data-quote="alex200274" data-source="post: 290600" data-attributes="member: 23145"><p>Hello</p><p> </p><p>I’m a type 1 diabetic (22 years and counting) and have been going to the gym for the last few years. As a diabetic I have found the whole muscle building regime quite tough, and as a diabetic you often have to work twice as hard.</p><p> </p><p>However what I have learned be it getting toned or bulking up (gaining muscle) diet is about 80%-90% and exercise is only about 10% - 20%. In fact to get a six pack diet is 95% and only 5% exercise. Most people would think it is the other way around, but diet is the key aspect to any sort of training.</p><p> </p><p>In terms of protein, it’s extremely important especially to have the right type of protein (such as lean meats). You want to aim for about 1.5g of protein per pound of body weight. I take protein powder, at least twice or three times a day when training and my diet consists of chicken, turkey, green vegetables, grains, oats, and I try and I stay away from fatty foods, and bad carbs.</p><p>The one thing I have noticed is I’m a slow muscle gainer and that could be because of my body type but I have a feeling it’s down to being diabetic. Training can be very difficult, nothing worse than finishing a session and having a hypo and downing loads of sugar and carbs which you have worked hard to burn off. However training releases glucose into the blood stream (muscles release glucose) and you may find your sugars will rise during training.</p><p> </p><p>There are a lot of good books you can buy about gym training and you will be surprised how most gym diets (toning, or bulking up etc) are closely linked diabetic management. With most body builders it’s all about controlling their sugar levels, and I was shocked to have read that some actually inject insulin to lower their sugar levels after a training session to get the post training nutrients quicker to their muscles–however this approach doesn’t work for a diabetic!</p><p> </p><p>I get my protein powders from MyProtein.co.uk and I choose the MP Max Protein because it has a very low carbohydrate levels, and no sugar. I take three scoops a day which is about 70 grams; I then get the rest of my protein from egg whites, lean meats, fish etc. Egg whites are excellent and you can also buy them from MyProtien – they have loads of protein, no fat, and no cholesterol (you can scramble them or add it to a shake, as it has been pasteurised it’s safe to consume raw).</p><p> </p><p>Perhaps invest in a few training books or browse some gym training forums to get an idea. However the key aspect to training is diet and more importantly protein. In your situation I would start with cardio as the main bulk of your training. Remember to burn fat it takes approximately 20 minutes of cardio – example weights, running, rowing, cycling before you have burned off your glucagon reserves, after which the body will then start to burn off the fat. Perhaps start off with a 20 minute session of light weights (3 or 4 sets of 15 reps) to get you sweating, acting as a cardio enabler. Then move onto your 20-30 minute of cardio. Whatever you do start off light and try and keep you session to 45-60 minutes, at least 3-4 times a week.</p><p> </p><p>The most important aspect is to exercise and it can make a huge difference to the management of your diabetes – in a positive way!</p></blockquote><p></p>
[QUOTE="alex200274, post: 290600, member: 23145"] Hello I’m a type 1 diabetic (22 years and counting) and have been going to the gym for the last few years. As a diabetic I have found the whole muscle building regime quite tough, and as a diabetic you often have to work twice as hard. However what I have learned be it getting toned or bulking up (gaining muscle) diet is about 80%-90% and exercise is only about 10% - 20%. In fact to get a six pack diet is 95% and only 5% exercise. Most people would think it is the other way around, but diet is the key aspect to any sort of training. In terms of protein, it’s extremely important especially to have the right type of protein (such as lean meats). You want to aim for about 1.5g of protein per pound of body weight. I take protein powder, at least twice or three times a day when training and my diet consists of chicken, turkey, green vegetables, grains, oats, and I try and I stay away from fatty foods, and bad carbs. The one thing I have noticed is I’m a slow muscle gainer and that could be because of my body type but I have a feeling it’s down to being diabetic. Training can be very difficult, nothing worse than finishing a session and having a hypo and downing loads of sugar and carbs which you have worked hard to burn off. However training releases glucose into the blood stream (muscles release glucose) and you may find your sugars will rise during training. There are a lot of good books you can buy about gym training and you will be surprised how most gym diets (toning, or bulking up etc) are closely linked diabetic management. With most body builders it’s all about controlling their sugar levels, and I was shocked to have read that some actually inject insulin to lower their sugar levels after a training session to get the post training nutrients quicker to their muscles–however this approach doesn’t work for a diabetic! I get my protein powders from MyProtein.co.uk and I choose the MP Max Protein because it has a very low carbohydrate levels, and no sugar. I take three scoops a day which is about 70 grams; I then get the rest of my protein from egg whites, lean meats, fish etc. Egg whites are excellent and you can also buy them from MyProtien – they have loads of protein, no fat, and no cholesterol (you can scramble them or add it to a shake, as it has been pasteurised it’s safe to consume raw). Perhaps invest in a few training books or browse some gym training forums to get an idea. However the key aspect to training is diet and more importantly protein. In your situation I would start with cardio as the main bulk of your training. Remember to burn fat it takes approximately 20 minutes of cardio – example weights, running, rowing, cycling before you have burned off your glucagon reserves, after which the body will then start to burn off the fat. Perhaps start off with a 20 minute session of light weights (3 or 4 sets of 15 reps) to get you sweating, acting as a cardio enabler. Then move onto your 20-30 minute of cardio. Whatever you do start off light and try and keep you session to 45-60 minutes, at least 3-4 times a week. The most important aspect is to exercise and it can make a huge difference to the management of your diabetes – in a positive way! [/QUOTE]
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