![]() Instead, they must be moved to the edges of cells, where they start ferrying glucose in from the bloodstream. These transporters aren’t always on the surface of cells, like GLUT-1. Lifting weights also impacts another glucose transporter called GLUT-4. “So at rest, you’ll be pulling in more glucose,” without needing insulin to tell your cells to start doing so. “If you exercise a mouse or a human really hard for two weeks, the density of GLUT-1 transporters will increase,” he says. Training a muscle increases the number of GLUT-1s, D’Agostino explains. When there are more of them, more glucose gets moved into cells to be processed. One of these proteins, called GLUT-1 transporters, is expressed in most cells. Glucose transporters are protein molecules that act like glucose gateways to the cells-they create a pathway where glucose can be moved from the bloodstream into cells and turned into cellular energy. Muscle Mass and Strength Training Increase the Number of Glucose Transporters ![]() Here’s an overview of some of the ways muscle improves glucose disposal and metabolic health. Together, these insulin-dependent and -independent processes add up to more glucose processed-so less insulin needs to be released to normalize blood glucose levels. Muscles also improve how your body uses glucose in ways that don’t require insulin at all by building mitochondria that have more capacity for glucose, releasing chemicals that increase your base levels of glucose uptake, and even changing the type of fat in your body into a form that uses more energy at rest. In one study, the third of people with the highest muscle mass under the fat had 45 percent better insulin sensitivity than the third with the lowest muscle onboard. Even when young people have “detrimental” fat deposits-like deep, rock-hard visceral fat in the abdomen and organs, and fatty deposits in the liver, both of which are associated with Type 2 diabetes risk.In older adults, 3-6 months of moderate strength training improved insulin resistance by as much as 30 percent.In a 2020 study from the Journal of Diabetes Research that analyzed more than 3,100 men, those who reported zero strength training were 2.4 times more likely to be insulin resistant than men who do 1-2 hours of strength training per week.Research shows that both strength training and building muscle mass improve insulin sensitivity: The opposite of insulin resistance is insulin sensitivity-when you’re more insulin sensitive, your body processes more glucose more efficiently, with less insulin. Less insulin is good: Too much can lead to “insulin resistance,” when cells aren’t as responsive to insulin and blood glucose rises to dangerous levels that can lead to prediabetes and, eventually, Type 2 diabetes. When you work out and grow muscle, the muscle cells use more glucose with less need for insulin (this is due to a few different factors-more detail below). How Muscle Mass and Strength Training Improve Metabolic Health Here’s a summary of some benefits that strength and muscle can give your metabolic health and some simple, realistic recommendations anyone can apply to improve muscle mass. “Larger muscles process more glucose, and when you use your muscles, insulin sensitivity is increased through a cascade of events,” says Dominic D’Agostino, PhD, associate professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Health Morsani College of Medicine.Īs little as two strength-training sessions per week can help build more muscle to amplify these beneficial processes and increase your protection against disease. That’s because muscles process lots of glucose: more than 80 percent of the glucose is from food. Muscles also may reduce your risk for cardiovascular disease, diabetes, and early death-and improve your metabolic health. And they’re not just crucial for walking, picking up things, and every other way you move. 28, 2020.Whether you’re a bodybuilder or not, your muscles are massive-together, skeletal muscle would be the largest organ in your body, taking up 40% of your total body weight. Journal of the American Osteopathic Association. ![]() Oral polymeric N-acetyl-D-glucosamine and osteoarthritis. Glucosamine and chondroitin for the treatment of osteoarthritis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. ![]() Glucosamine and chondroitin for osteoarthritis pain.
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