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Posted by u/chickenandbroccoli98·

How to balance T2 diabetes, lifting, and tracking my A1C drop?

TL;DR: Need tips on managing T2 diabetes while lifting and tracking A1C drops.

So, I've been on a journey for the last 6 months, lifting consistently and meal prepping like a madman, and guess what? My A1C dropped from 8.2 to 6.5 while I packed on some muscle. My lifts are improving, but I'm trying to figure out the best way to balance my diet and keep my blood sugar in check without sacrificing gains. Anyone have tips or experiences with this combo? I could really use some advice.

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u/meathead_mike·

Facts! But don't skip out on those fun foods either! Life's too short for bland chicken and broccoli every day. Just practice moderation, and you'll be fine.

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u/mom_of_muscle·

Congrats on your progress! I've been lifting for years while managing my blood sugar too. I found that planning meals around my workout schedule was crucial. I usually have a high-protein breakfast, lift, and then eat a carb-rich post-workout meal. It keeps my energy up and my blood sugar stable. Also, don't underestimate the power of fiber in your meals; it helps manage blood sugar spikes. If you're busy, batch cooking on weekends can really save time during the week.

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u/late_night_lifter·

Night lifters unite! If you're hitting the gym late, just be sure to eat a solid meal beforehand. I always keep a protein bar in my bag for those late-night cravings. Caffeine can be your friend but don't overdo it or you might crash mid-lift.

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u/zucchini_zapper·

Love this journey! Have you tried plant-based meals? I whip up chickpea salads and lentil curries, super filling and nutritious. Plus, they're easy to prep and freeze for later. Just watch the portions since carbs can sneak in, but it's all about balance. Try a veggie stir-fry with tofu for a muscle-building meal.

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u/gains_wizard22·

Bro, if you want gains without the blood sugar rollercoaster, keep that carb timing in check! I load up on complex carbs post-lift to replenish glycogen and support recovery. You'll feel the difference in your energy levels the next day.

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u/sneaky_fiber·

While lifting can be great for insulin sensitivity, you should prioritize low-glycemic carbs post-workout. They can help stabilize your blood sugar more effectively than high-glycemic options. Think whole grains, legumes, and plenty of veggies. Plus, don't forget to stay hydrated; it makes a difference!

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u/sneaky_fiber·

As a dietitian, I can say that focusing on high-fiber foods is key for managing blood sugar. Incorporate veggies, legumes, and whole grains into your meals. These can help slow down glucose absorption. Plus, protein is crucial post-workout, so consider lean meats, tofu, or Greek yogurt to help with recovery and muscle gain.

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u/chickenandbroccoli98·

Dude, meal prepping is a must! Try switching to higher fiber carbs like quinoa or brown rice to help with blood sugar. Also, don't skip on protein, aim for 30g per meal.

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u/gains_wizard22·

Preach! Protein pancakes are the truth. Add in some oats for extra carbs and you got a solid meal before hitting the gym.

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u/mom_of_muscle·

Switching to a different app can be hard, but it might make tracking easier for you. I've been using Cronometer lately, and it gives me detailed nutrient breakdowns, which helps with managing my diet. Plus, it's really user-friendly, especially for those busy days.

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u/keto_kingpin·

I get the MyFitnessPal love, but MacroFactor is where it's at for real. The way it adjusts your calories based on your progress is clutch! Try it if you want a better tracking experience

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u/chickenandbroccoli98·

For tracking, I prefer MyFitnessPal, it's simple and straightforward. Plus, I can scan barcodes which saves me a ton of time. Keep an eye on those numbers, it's a game of inches with T2!

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u/keto_kingpin·

Nah, if you're going to have fun foods, just make sure they fit your macros. You can have pizza once in a while, but track it so you don't go overboard. That's the beauty of flexibility with tracking!

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u/keto_kingpin·

Ngl, I think tracking macros is overrated for most people. If you're managing diabetes, focus more on food quality than just numbers. High-quality, whole foods will keep you feeling full and your blood sugar stable. I went keto for a bit, and it really helped my blood sugar levels without all the counting.

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u/late_night_lifter·

Bro, why lift and not enjoy some late-night protein shakes? Just make sure they fit your carb counts. I lift at weird hours too, and I usually crush a shake with some oats and berries right after. Simple and keeps the blood sugar happy!

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u/keto_kingpin·

Bro, I did keto while dealing with T2, and it was lit. Focusing on low-carb meals helped stabilize my blood sugar while packing on muscle. Just keep an eye on your fats and proteins. Always track your macros with something like MacroFactor, it makes things easier.

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u/sneaky_fiber·

It's great that you're tracking your A1C! Make sure you're also focusing on those micronutrients. Foods rich in magnesium, like nuts and leafy greens, can help with insulin sensitivity. I'd recommend keeping a food log just to see how certain foods affect you.

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u/chickenandbroccoli98·

And if you get cravings, I suggest making protein pancakes or smoothies instead. It helps satisfy that sweet tooth without derailing progress. Plus, they're easy to prep.

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u/whole30_hustler·

Clean eating can be a game-changer. If you haven't already, try Whole30 for a month. It really helps you understand how your body reacts to different foods. Plus, you can find some bomb recipes that are both muscle-friendly and diabetes-friendly.

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u/gains_wizard22·

Bro, you gotta crush those leg days! If u're worried about blood sugar spikes, try to lift in a fasted state sometimes, but listen to your body. Consider a pre-workout meal with a good mix of protein and slow-digesting carbs for that energy boost. Just keep pushing those PRs!

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u/meathead_mike·

Real talk, lifting is dope, but don't forget to stretch, fam. Tight muscles can impact your lifts. Try a yoga session once a week for flexibility, it can help you lift heavier and prevent injuries. You'll thank me later.

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u/mom_of_muscle·

I'm so proud of you for your progress! Balancing diabetes and lifting can be tough, but it's totally possible. I meal prep for my kids and myself every Sunday, which saves so much time during the week. I stick to whole foods, focusing on lean proteins, veggies, and healthy fats. I also monitor my blood sugar before and after workouts to see how my body reacts. This way, I can tweak my meals accordingly. If you're not already doing it, consider keeping a food journal to track how certain foods affect your A1C. It can be super eye-opening!

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u/gains_wizard22·

Dude, that A1C drop is sick! Just remember, lifting heavy can rly spike your insulin sensitivity. So, don't be afraid of some carbs before your workouts! You gotta fuel those gains! 💪

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u/mom_of_muscle·

A quick note: some people underestimate the effect of stress on blood sugar. If you're hitting PRs but feeling stressed, it can affect your A1C. I make it a point to schedule rest days and practice mindfulness to keep my body in check.

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u/mom_of_muscle·

Also, make sure you're not skipping meals! I used to think I could just lift and eat whatever, but it backfired. Eating regularly keeps your blood sugar stable. I have a small snack before lifting and make sure to eat something within 30 minutes post-workout. It really helps with recovery and keeps my energy up.

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u/zucchini_zapper·

Congrats on that A1C drop! As a vegan, I focus on high-fiber foods which help keep my blood sugar in check. You should try making a veggie stir-fry with quinoa; it's packed with nutrients and low on the glycemic index. Throw in some tofu for protein and you're golden!

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u/chickenandbroccoli98·

Nice work on that A1C drop! Just keep your carb intake moderate and make sure your meals are packed with protein. Also, track those macros using MFP or something similar. It helps to see what actually goes in your body.

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