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Question
Posted by: Damilola | 2009/10/04

Muscle growth

what exercise, diet and other activities do i need. i play soccer for my school but i gas out easily because i am diabetic. i need food and exercise for stamina and muscle development.

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Our expert says:
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Hi Damilola

I'm assuming your diabetes is under control and you're taking insulin? If you are, then you need to adjust the dose of insulin because if you don't, then you'll see your blood sugar fall too much when you exercise. So that's something important, if you're taking insulin. I'm not sure what kind of diabetic you are?

If it's a type 2, and you're not actually taking insulin, then the answer is to make sure you have access to sugar on the side of the field - some fruit, some Powerade, jellly babies, whatever it takes, you just need to make sure that you're taking in energy regularly. That's the case for anyone, by the way, not necessarily diabetics only.

For muscle development, the combination of diet and training are the answer. Basically individuals who struggle to gain weight do not ingest sufficient energy for the high demands of their Basic metabolic rate and/or physical activity. DietDoc from this site has written some articles on this subject. For basic information click on 'Diet' at the top of this page and then on 'Diet Basics' and 'Weight gaining' and read the articles. Companies like Fresenius Kabi and Nestle, among others, make meal replacement supplements which you can buy at any chemist.

Phone Fresenius on (011) 545-0000, or the Nestle Consumer Services at 0860 09 6789 and ask about Nutritional Supplements to boost your energy intake. Basically you need to eat more food either by gradually increasing how much you eat at each meal, or by taking supplements IN ADDITION to your regular meals (not to replace meals), or by having more snacks between meals. If you use a meal supplement such as Fresubin, with or without fibre, at the rate of 200 ml 3x a day, then you should gain 1 kg per week.

Then finally, keep in mind that you must train properly to increase mass, and eating well is not enough on its own.

If your aim were to build muscle, the following guidelines will help you:
· Perform 6-10 reps at a high intensity - use a weight that you could lift 12 to 15 times
· Perform 3-4 sets
· Rest 30-60 seconds between reps
· Train each muscle group at least once or twice a week
· Allow 48 hours rest between each muscle’s workout

If your aim were to tone muscle, the following guidelines will help you:
· Perform 10-15 reps but at a much lower intensity - use a weight that would allow you to lift the weight at least 25 times.
· Perform 4-6 sets
· Rest 30-60 seconds between reps
· Train each muscle group at least once or twice a week
· Allow 48 hours rest between each muscle’s workout

Good luck

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

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