Increasing muscle mass is one of the most effective ways to improve glucose processing and reduce insulin resistance. This is because muscles are large consumers of glucose, and increasing muscle mass helps the body better regulate blood sugar levels.
How does increasing muscle mass improve glucose processing?
Increases glucose uptake by muscles
– Muscle tissue stores glycogen, which is derived from blood glucose.
– The more muscle mass someone has, the more glucose can be stored and used for energy, lowering blood glucose levels.
Increases insulin sensitivity
– With exercise and muscle growth, cells become more sensitive to insulin, so less insulin is needed for glucose to enter the cells.
– This reverses or prevents insulin resistance, a key problem in type 2 diabetes and metabolic syndrome.
Activates glucose uptake independent of insulin
– Muscle activity increases glucose in the muscles even without insulin, via glucose transporters (GLUT-4 transporters).
– This is important for people with insulin resistance, as it helps manage blood sugar levels.
How to increase muscle mass for better glucose regulation?
Resistance training (weights or body weight)
Combination with aerobic exercise
– Adding walking or HIIT helps with glucose and cardiometabolic health.
Protein and nutrition
– 1.5-2 g of protein per kg of body weight.
– Healthy carbohydrates (whole grains, vegetables) for glycogen restoration.
– Healthy fats (olive oil, avocado) for hormonal balance.
Adequate sleep and stress management
– Poor sleep increases insulin resistance and reduces muscle recovery.
Conclusion: Muscle growth is a natural “medicine” for improving glucose and combating insulin resistance. Do you want a specific training suggestion?