Hey, I'm type 1 diabetic, I've been doing weight lifting for a while now on off.
From my research and understanding you should aim to get 1g of protein per pound (weight) ideally through your daily food intake, and use protein shakes to supplement your daily protein goal. Rather then rely on them to bulk up. Here are some tips to reach your goal as a fellow diabetic.
1. Try reaching your daily macros, so this includes, your carbs protein and fat intake, ill try posting a link on how to determine these.
2. Gaining weight and then building muscle is a common misconception, you can get big and lean whilst minimising fat gains by eating clean carbs, this includes Brown rice and sweet potato, these complex carbs Do not cause a big spike in bg. So try adding these to your diet along with lean meats, such as chicken breast and Turkey breast. This approach is a fall proof route to muscle gain.
3. Weightlifting is an anaerobic exercise, when we lift, we release glycogen and as a result we get an increase in bg, so try checking bg through out workouts if possible.
4. Insulin is the most anabolic hormone found in the body. Anabolic meaning building muscle essentially. As diabetics we can easily time when our body well get an insulin spike. The best time for this is post workout, so if you have a good amount of protein and fast acting carb such as dextrose along with your insulin as per the amount of carbs, the insulin will Guide your carbohydrates with protein into your muscles rather then get turned into fat.
5. Time your carbs and insulin around workout time, but make sure you check your bg to prevent hypos.
I hope this information will help you obtain your goals.
Regards
Sent from the
Diabetes Forum App