Athena Vale
There is a complex relationship between diabetes and muscle mass. While increased muscle mass can reduce the risk of developing type 2 diabetes, diabetes can also cause muscle loss. Research has shown that higher muscle strength and cardiorespiratory fitness are associated with a lower risk of developing diabetes. On the other hand, diabetes mellitus, a disease caused by insufficient insulin action, can lead to muscle atrophy and muscle wasting, especially in the legs. Maintaining target blood sugar levels and engaging in physical activity can help prevent muscle atrophy and promote muscle strength. Building muscle through exercise and proper nutrition is beneficial for those with diabetes, but certain supplements may need to be avoided due to their high-calorie content. Overall, improving body composition by increasing muscle mass and reducing body fat can be a strategy to lower the risk of developing diabetes.
| Characteristics | Values |
|---|---|
| Can increased muscle cause diabetes? | No, increased muscle mass can reduce the risk of Type 2 diabetes. |
| Diabetes and muscle loss | Diabetes mellitus is caused by insufficient action of the hormone insulin. Insulin lowers blood sugar levels and promotes the growth and proliferation of cells. |
| Muscle strength and diabetes | Studies have shown that muscle strength is inversely associated with the risk of developing diabetes. |
| Cardiorespiratory fitness and diabetes | Higher cardiorespiratory fitness is associated with a lower risk of developing diabetes. |
| Body composition and diabetes | High body fat and low muscle mass increase the risk of diabetes. |
| Building muscle with diabetes | Proper nutrition, including adequate protein intake, is crucial for building and preserving muscle mass. |
| Muscle wasting and diabetes | Prolonged high blood sugar levels in individuals with diabetes can lead to muscle wasting and thinning of the legs. |
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What You'll Learn
Increased muscle mass lowers T2D risk
Several studies have found that increased muscle mass is linked to a reduced risk of Type 2 diabetes (T2D). The negative effects of T2D on muscle can be divided into three categories: fatigue, muscle strength, and muscle mass. T2D causes muscle loss, and this loss of muscle mass is associated with impaired glucose homeostasis.
A 2018 study of 8,208 Korean adults found that stronger hand grip strength was significantly associated with lower fasting blood sugars, HbA1c levels, and fasting insulin levels—all markers of pre-diabetes and diabetes. A 2017 study followed over 200,000 healthy people without diabetes or pre-diabetes and found that after 2.9 years, those with more muscle mass were significantly less likely to have developed T2D.
Exercise is an effective way to increase muscle mass and reduce the risk of T2D. Resistance training has been shown to be particularly beneficial for T2D, as it increases the demand for glucose from the muscles, improving their diabetic state. Leg muscles, being the largest muscles in the body, are especially important for glucose uptake and regulation, so targeting the legs with resistance exercises may be a good strategy. Additionally, adequate protein intake is important to support muscle synthesis and sustain muscle mass.
Overall, increasing muscle mass through exercise and proper nutrition can help lower the risk of T2D by improving the body's ability to regulate blood sugar and utilize glucose.
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Exercise increases glucose delivery to muscle cells
Exercise has been shown to increase glucose delivery to muscle cells, which can help reduce the risk of Type 2 diabetes. This is because exercise increases the demand for energy, and therefore glucose, in the muscles.
The increase in skeletal muscle glucose uptake during exercise is due to a coordinated increase in rates of glucose delivery, surface membrane glucose transport, and intracellular substrate flux through glycolysis. The most influential factor for the magnitude of increase in muscle glucose uptake during exercise is the intensity of the exercise, with skeletal muscle glucose uptake being greater at higher exercise intensities. This is likely due to a combination of greater fiber recruitment and higher metabolic stress on active muscle fibers at higher exercise intensities.
During exercise, the major metabolic fate of blood glucose after entry into skeletal muscle cells is glycolysis and subsequent oxidation. The increase in skeletal muscle glucose uptake during exercise is not only dependent on exercise intensity but also on exercise duration. The longer and more intense the exercise, the more glucose is delivered to the muscles.
The mechanism behind the movement of GLUT4 to surface membranes and the subsequent increase in transport by muscle contractions is largely unresolved. However, it is likely to occur through intracellular signaling involving Ca2+-calmodulin-dependent protein kinase, 5′-AMP-activated protein kinase, and possibly protein kinase C. Exercise has been shown to increase the sarcolemmal content of GLUT4, and increased GLUT4 abundance in the sarcolemma during exercise was accompanied by increased sarcolemmal VAMP2 abundance. This suggests that translocation of GLUT4 is critical for increasing glucose uptake in muscle during exercise in humans.
In summary, exercise increases glucose delivery to muscle cells by increasing the demand for energy and glucose in the muscles, and by increasing the number of glucose transporters (GLUT4) in the muscle cell membranes. This increased glucose uptake during exercise helps to reduce the risk of Type 2 diabetes.
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Muscle strength and diabetes risk
Muscle strength is closely linked to diabetes risk. While type 2 diabetes is often associated with being overweight or inactive, having a healthy body composition with decent muscle strength can lower your risk of developing the condition.
Several studies have found that muscle strength is inversely associated with diabetes risk. A 2019 study published in the Mayo Clinic Proceedings, for instance, measured the muscle strength and cardiovascular fitness of 4,681 adults and followed them for about eight years. The study found that participants with medium strength had a 32% reduced risk of developing diabetes compared to those with low strength. Similarly, a 2018 study of 8,208 Korean adults found that stronger hand grip strength was associated with lower fasting blood sugars, HbA1c levels, and fasting insulin levels, all of which are markers of prediabetes and diabetes.
Additionally, a 2017 study from Korea and Japan followed over 200,000 healthy individuals without diabetes or prediabetes. After 2.9 years, the participants with more muscle mass were significantly less likely to develop type 2 diabetes. This finding highlights the potential for reducing the risk of type 2 diabetes by increasing muscle mass and improving body composition.
It is important to note that the relationship between muscle strength and diabetes risk is complex and may vary depending on factors such as sex and race. For instance, men tend to have more muscle mass and a higher prevalence of type 2 diabetes than BMI- and age-matched women. Furthermore, cardiorespiratory fitness also plays a significant role in diabetes risk, and it is crucial to maintain a healthy balance between muscle strength and cardiorespiratory fitness.
While increasing muscle strength can be beneficial, individuals should be cautious when exercising if they have high blood glucose levels, as it may indicate diabetic ketoacidosis (DKA), a life-threatening condition. Therefore, it is essential to consult with a healthcare professional before starting an exercise regimen to ensure safe and effective management of blood glucose levels.
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Cardiorespiratory fitness and diabetes prevention
While diabetes is associated with a decline in skeletal muscle mass, increasing muscle mass can reduce the risk of Type 2 diabetes. Exercise is one way to increase muscle mass and improve diabetic health.
Cardiorespiratory fitness is a modifiable cardiovascular risk factor for the general population and those with Type 2 diabetes. Higher cardiorespiratory fitness is associated with a lower risk of Type 2 diabetes. However, the causality of this relationship is unclear.
A 2018 study of 7,804 men in Japan found that higher cardiorespiratory fitness was significantly associated with a lower risk of developing diabetes. The men were followed for about 20 years, with several check-ins to see if they had developed diabetes. The study measured cardiorespiratory fitness by assessing oxygen uptake while exercising on a cycle ergometer.
Another study published in the Mayo Clinic Proceedings in 2019 looked at 4,681 adults and measured their muscle strength and cardiovascular fitness. The researchers found that those with medium strength had a 32% reduced risk of developing diabetes compared to those with low strength. However, they did not find a further reduction in diabetes risk for those with high strength.
Regular exercise typically improves cardiorespiratory fitness and insulin resistance in healthy individuals. However, the effects of exercise can be inconsistent in people with Type 2 diabetes compared to healthy individuals. Interventions to improve cardiorespiratory fitness in those with Type 2 diabetes should be multifaceted and individually tailored.
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Building muscle with diabetes
Diabetes mellitus is a disease caused by insufficient action of the hormone insulin. Insulin not only lowers blood sugar levels but also promotes the growth and proliferation of cells. Insufficient action of insulin results in the suppression of the growth and proliferation of muscle cells, which in turn contributes to the decline in skeletal muscle mass.
However, building muscle can help control blood sugar levels. Strength training can prompt your muscles to absorb more glucose, and as you get stronger, you will burn more calories.
- Consume adequate protein: Protein intake is crucial for building muscle. Aim for about 1 gram of protein per pound of body weight, which is approximately the maximum amount your body can utilise in a day. You can include protein supplements or powders, but be mindful of their calorie, carbohydrate, and sugar content.
- Carbohydrate consumption: People with diabetes are advised to limit their carb intake to manage blood sugar levels. However, a lack of stored carbs can lead to the body using protein for energy instead of muscle building. Opt for good, unprocessed carbs from fruits, vegetables, beans, nuts, seeds, and whole-grain foods, which have a lower glycemic index and provide a prolonged release of energy.
- Rest and recovery: Allow your body proper recovery time after intense workouts. Your muscles grow when you rest, not during workouts. Aim for at least three days of rest each week.
- Resistance training: To build muscle, incorporate resistance exercises such as bodyweight exercises, resistance bands, or weight training. Ensure you have adequate nutrition to fuel your workouts and support tissue repair and growth.
- Cardiovascular exercise: Engage in heart-pumping cardio exercises like jogging, swimming, or biking. Aim for 30 minutes per day, five days a week, or three days for 50 minutes each.
- Medical advice: Consult your doctor before starting an exercise routine, especially if you have diabetes-related complications or are taking medications. Your doctor can guide you on adjusting insulin doses, precautions to avoid hypoglycemia, and suitable exercises for your condition.
By following these guidelines, individuals with diabetes can effectively build muscle, improve their overall health, and manage their blood sugar levels.
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Frequently asked questions
Research has shown that increasing muscle mass can reduce the risk of Type 2 diabetes. A 2017 study found that participants with more muscle mass were significantly less likely to develop Type 2 diabetes.
Exercise increases the delivery of glucose to muscle cells, creating a higher need for energy and glucose to fuel them. This improves body composition and reduces diabetic risk.
Consuming protein is essential for muscle growth. Aim for about 1 gram of protein per pound of body weight. Drinking a protein shake containing amino acids and carbohydrates before a workout can also increase protein synthesis and build muscle.
