Bodybuilding for diabetes: Diet and Supplementation


When we talk about bodybuilding and diet we usually do not take into account people with diabetes, where there are several adaptations that are necessary both in Supplement and in the usual diet.

Strength training also helps to improve insulin resistance, to its best use, adding to this that we improve overall health and decrease glucose levels.

First of all, we must take into account the two types of diabetes: type 1 and type 2. The pathology of each of the two diseases is completely different so, from a nutrition and exercise point of view, each must be treated differently.

Blood Glucose:

Blood glucose levels are controlled by the hormone insulin produced by the pancreas. Glucose comes from carbohydrates such as potatoes, rice or cereals, although it also occurs in the liver where it passes into the bloodstream. 

When we have diabetes, glucose levels can not be used effectively as fuel by the body so the level of blood sugar is increased and the excess goes into the urine. This produces symptoms such as blurred vision, fatigue or lack of concentration.

Different types of diabetes:

In type 1 diabetes, the pancreas is not able to produce insulin so you have to resort to injections and follow a strict diet recommended by a specialist.

In type 2 diabetes, a metabolic process known as insulin resistance occurs, where it is not able to act properly and causes the body to produce more insulin to counteract this resistance. This is usually produced in many cases by overweight or poor diet.

Adequate food for diet:

Diabetics often think that their illness prevents them from gaining muscle mass or strength, although this is not the case. In fact, many of the tips that are followed for a normal athlete are also indicated for people with both type 1 and type 2 diabetes.

Supplement:

In these cases, Because you have to read the labeling very well and look at the amounts of carbohydrates. First of all, we must choose a whey protein supplement, a complete multivitamin and creatine product. Preferably following the guidelines in our product guides.

As fundamental recommendations:

When choosing whey protein, you have to look carefully at the number of sugars it contains and choose one that is fairly clean, preferably a whey isolate.

Avoid all types of carbohydrate Supplement, both sports drinks, and Supplement to gain weight. Because they contain fast-absorbing carbohydrates that we should avoid completely.

Other Supplement that we can also use secondarily to control our levels are:

Chromium picolinate: It helps us to keep our blood sugar levels regulated and helps the pancreas to work better.

Alpha-lipoic acid: Like chromium picolinate, it also helps improve the body's response to insulin.

Fish oil: Omega 3 also helps reduce insulin resistance, in addition to improving cholesterol levels, protecting the joints and helping the brain to function properly.

Are diabetic products recommended?

Although there are a large number of specific diabetic products on the market (cookies, special chocolates, sweets), these are not recommended in any case, since as we have seen in a large number of items hide much more than we think. Many contain even more calories and fats than normal versions, in addition to a large number of sweeteners and polyalcohols. What you have to do is use foods and tips like the ones we usually recommend: low glycemic carbohydrates (potato / sweet potato, rice or whole grains such as oats and legumes), along with high protein foods such as lean meats, chicken, fish, eggs, and milk. Without forgetting sources of fatty acids such as nuts and olive oil.

Diet for Bodybuilder:

Next, we recommend a diet for a diabetic bodybuilder, indicated for people who take insulin and looking to gain strength and muscle mass. Depending on the type of diabetes, we must adjust the times between meals and also the quantities (especially if we need injections), and consult with your doctor to adapt it correctly. Always keep in mind to vary the food we eat, therefore choosing different sources of complex carbohydrates, fish, meat or vegetables and fruits, and do not forget about hydration. The important thing is to adapt the diet to your own needs and your level of physical activity and training to adjust it as much as possible.

Muscle training should be done three or four times a week with sessions of 45 minutes or 1 hour. It is also advisable to make several cardio sequences per week (at least 1 hour and a half weekly in total) to keep the cardiovascular system in shape.

Breakfast:
  • 250ml of milk
  • 2 whole-grain bread tostadas
  • 4 egg whites + 1 egg yolk
  • 1 glass of orange juice
Lunch:

  • Sandwich with 2 slices of bread + tuna or turkey breast
  • 1 banana
  • Food
  • 200g of chicken breast or veal
  • Salad
  • 5 rice pancakes
  • 1 yogurt
Snack:
  • 5 rice pancakes
  • 200g fresh cheese shake
  • 1 apple
  • 1 handful of assorted nuts (20-25g)
  • Before training (30-45min)
  • 1 protein dipper in water or milk
  • 40g oatmeal
After training:
  • 2 scoops of protein in water or milk
  • 2 rice pancakes
Dinner:

  • 70g of rice or a sweet potato roasted in the oven
  • 200g of fish
  • Salad