Your Body Will Utilize CARBS BETTER if You Do THIS (make it a habit)
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Can putting putting on muscle mass HURT or HELP someone who is insulin resistant? There was a time when I was 100lbs overweight and considered “pre-diabetic.” The information I learned along my journey related largely around insulin resistance. So let’s dive into some fun studies and I’ll see you in the COMMENTS!!
Focusing in on Muscle Mass
Published in The Journal of Clinical Endocrinology and Metabolism, having more muscle mass may protect against insulin resistance and prediabetes, no matter overall body size
To determine whether increases in muscle mass are associated with improved glucose regulation, the researchers looked at data on 13,644 patients from the National Health and Nutrition Examination Survey (NHANES) III, conducted from 1988 to 1994.
In this study, every 10% increase in the ratio of skeletal muscle mass to total body weight was associated with an 11% reduction in risk of insulin resistance and a 12% drop in risk of transitional, prediabetes, or overt diabetes
Study – Mayo Clinic Proceedings
An additional study, published in Mayo Clinic Proceedings, took a total of 4681 adults aged 20 to 100 years who had no type 2 diabetes, but were a high risk of developing type 2, and moderate strength training and an increase in overall muscle mass were shown to reduce a person’s risk of developing type 2 diabetes by 32 percent,
Participants underwent muscular strength tests and maximal treadmill exercise tests between January 1, 1981, and December 31, 2006.
During a mean follow-up of 8.3 years, 229 of the 4681 patients (4.9%) had development of type 2 diabetes. Participants with the middle level of muscular strength had a 32% lower risk of development of type 2 diabetes
2 Studies Focused on Strength Training
Study – Diabetes/Metabolism Research and Reviews
One other study, published in 2019, looked at the effects of 2-year-supervised strength training and found it reduced the likelihood of prediabetes progressing to type 2
A total of 137 (80%) subjects entered the final analysis – after 24 months of intervention, the incidences of T2D adjusted by sex and age were significantly decreased by 74%, 65%, and 72% in the aerobic training (AT) + resistence training (RT), just RT, and just AT groups compared with the control group
The cumulative T2D incidences were significantly lower in the AT + RT, RT, and AT groups than in the control group (21%, 26%, and 22% vs 69%).
One last study, this time from PLoS One, found that women who strengthen or condition their muscles more than 150 minutes per week have a 40% lower risk of developing type 2 diabetes than women who don’t do muscle work
Bonus mention: when study subjects did at least 150 minutes per week of aerobics as well as at least 60 minutes per week of muscle strengthening, they were about 70% less likely to develop type 2 diabetes as inactive women
A study from the journal Diabetes found that strength training increases protein content of GLUT4, insulin receptor, protein kinase B-alpha/beta, glycogen synthase (GS), and GS total activity
Specifically, found that strength training for only 30 min three times per week is enough to see increases in insulin action in skeletal muscle
So exercise increases insulin-mediated glucose transporter type 4 (GLUT4) translocation to the sarcolemma and subsequent glucose uptake, which may reflect an elevation as a consequence of the “last bout” (of exercise)
The underlying increase in GLUT4 transcription and expression of GLUT4 mRNA has been shown to persist for 3 to 24 hours after exercise
In this way, regular exercise translates into a steady-state increase of GLUT4 protein expression, and subsequent improvement in glucose control over time