Lifting weights and duration of effects on glucose metabolism?

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Systemlord

Member
I joined 24-Hour Fitness today and lifted weights today and noticed a pretty big reduction in glucose after a meal 2 hours earlier.

Normally fasting is right around 100, 2 hours after meals I'm always <180 (on higher end), but today after the workout session I was at 126, and 116 before dinner.

I want to know how long will the weight lifting session affect glucose metabolism?

Thanks.
 
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Guided_by_Voices

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Note that there is both a short-term and long-term affect. The short-term gets most of the attention however larger muscles generally equate to larger glycogen stores which are a big factor in glucose management, however that takes a while to achieve but is likely more important in the long run.
 

Systemlord

Member
How's your eating plan and what's your cardio plan?
I eat pretty light, not to fill up but smaller meals. So high protein, low carb diet together with some healthy fats.

I get a lot of cardio at work. What's missing is strengthening and toning up. I'm natutrally skinny, tall frame with good amount of muscle for not having much gym time in my life.

I plan to go to the gym Sundays, Tuesdays, Wednesdays and Fridays working a different group of muscles.
 
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Fernando Almaguer

Active Member
I eat pretty light, not to fill up but smaller meals. So high protein, low carb diet together with some healthy fats.

I get a lot of cardio at work. What's missing is strengthening and toning up. I'm natutrally skinny, tall frame with good amount of muscle for not having much gym time in my life.

I plan to go to the gym Sundays, Tuesdays, Wednesdays and Fridays working a different group of muscles.
Glucose wants to go to the muscles first. When we excersize muscle is hungry for that glucose. Even 24 hours after working out I beleive. Having more muscle = lower overall sugar in the blood at all times. Correct me if Im wrong someone.
 

readalot

Member
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Keep doing it and add in some LISS and then eventually some HIIT if you can handle it after you've dropped some fat.

Way to go.
 

readalot

Member

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readalot

Member




 

readalot

Member


Lift weights and do some cardio. Don't drink fruit juice or each processed sources of refined sugar. Keto short to medium to term if you can keep it up. I'm not aware of long-term outcomes on keto but works great for some.

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readalot

Member

The triglyceride–glucose index is a more powerful surrogate marker for predicting the prevalence and incidence of type 2 diabetes mellitus than the homeostatic model assessment of insulin resistance
 

BigTex

Active Member
I joined 24-Hour Fitness today and lifted weights today and noticed a pretty big reduction in glucose after a meal 2 hours earlier.

Normally fasting is right around 100, 2 hours after meals I'm always <180 (on higher end), but today after the workout session I was at 126, and 116 before dinner.

I want to know how long will the weight lifting session affect glucose metabolism?

Thanks.


As you understand, type II muscle fibers are very dependent on glycogen for ATP (energy) production. The glycogen we eat in the form of carbohydrates are stored in the body specifically for the use in muscles. We can store anywhere from 500 - 1200mg of glycogen in the liver and muscles. So naturally if you consume carbohydrate after you train, this will be used to replace the muscle glycogen stores.

So when we exercise, insulin levels begin to fall, the opposing hormone, glucagon, is released. Glucagon stimulates the liver to release some of its stored glycogen into the blood to maintain blood sugar levels. This continues until the glycogen store in the liver and muscle are used. This is very dependent on duration and intensity. So a very intense workout with weights for 90-90 minutes could very easily deplete glycogen stores. Of course these stores will remain depleted until you consume more carbohydrates. Most of the carbohydrate you eat after you train will quickly be converted to glycogen and stored in the muscle to refill your stores.

So hopefully to answer your question, a single bout of moderate intensity exercise can increase glucose uptake by at least 40% (1). The benefits of exercise diminish rather quickly, however, as the effects generally dissipate within 48 to 72 h of the last exercise session (2).

1. Ross R. Does Exercise Without Weight Loss Improve Insulin Sensitivity. Diabetes Care. 2003;26(3):944–45.

2. King DS, Baldus PJ, Sharp RL, Kesl LD, Feltmeyer TL, Riddle MS: Time course for exercise-induced alterations in insulin action and glucose tolerance in middle-aged people. J Appl Physiol 78:17–22, 1995
 

Systemlord

Member
This is very dependent on duration and intensity. So a very intense workout with weights for 90-90 minutes could very easily deplete glycogen stores.
I took it easy as it was my first day at the gym since the start of the pandemic, I didn’t want to over do it.

I only did 20 lbs curls for 3 sets of 30 over 20 minutes. By then my muscles were starting to swell and the morning after found it difficult to straighten out.

I'll be sure to eat healthy cabs after a workout when I really start pushing it.

Thanks BigTex!
 
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Fernando Almaguer

Active Member
I took it easy as it was my first day at the gym since the start of the pandemic, I didn’t want to over do it.

I only did 20 lbs curls for 3 sets of 30 over 20 minutes. By then my muscles were starting to swell and the morning after found it difficult to straighten out.

I'll be sure to eat healthy cabs after a workout when I really start pushing it.

Thanks BigT
Good start! Remember to go for compound lifts as you get more bang for your buck and yes start off slow 1-2 times per week so you do not burn out.
 
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