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Posted by u/squatandgobro·

Fasting Glucose Levels in Lifters: What's Normal?

TL;DR: What are the normal fasting glucose levels for lifters, and how do they affect performance?

Yo fam, I've been digging into some studies about fasting glucose levels in athletes, and it's got me curious! Schoenfeld and Helms' work points out that glucose levels can vary based on training status, but what does that really mean for us lifters? Most literature shows a normal fasting glucose range from 70 to 100 mg/dL, but is that the gold standard or are we missing something?

Morton and Israetel highlight how these levels can affect performance, especially in endurance athletes, but I wanna know how it translates for heavy squat days! I mean, if my glucose is chilling at 90, am I good to go, or should I be worried?

Anyone got insights or know of recent meta-analyses that break this down further? I'm looking for some legit, peer-reviewed context to make sure I'm not throwing my gains out the window with bad glucose levels. Let's get it, crew!

Also, anyone else get mad hungry after a heavy squat sesh? Like, damn

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u/whey_addict·

This! If your numbers are good and you feel strong, just keep doing your thing. Just don't forget your post-workout shake; those gains won't build themselves. Also, those heavy squats will always leave you hungry, so snack wisely.

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u/squatandgobro·

Facts, bro! If you're hitting 90, you're probably good. Just don't skip the carbs before a heavy squat day, or you might get cooked.

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u/cuttingseason_2024·

Ngl, I've been tracking my glucose levels too, and it's wild how much it changes with what I eat. After my heavy squat days, I could literally eat a whole pizza. That said, I usually feel more energized with carbs post-workout, and my glucose stays in check!

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u/chickenncarrots·

It's interesting you mention that! The fasting glucose range is generally accepted as 70-100 mg/dL, but there are individual factors to consider. For lifters, things like muscle mass, diet, and training intensity can influence those numbers. If you're consistently hitting around 90, that's usually a good sign, but you may want to monitor how your energy levels feel during workouts. A balanced diet rich in complex carbs can help maintain those levels.

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u/broccoli_and_beard·

Yeah, I've read that sometimes lifters can even have slightly elevated glucose levels due to stress or intense training. If you're feeling great at 90, that's solid, but don't ignore those post-workout hunger pangs. Maybe whip up a protein-packed smoothie afterward? Quick and delicious.

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u/recipequeen44·

To help balance your energy, focus on nutrient-dense meals that include protein, healthy fats, and complex carbs. Maybe try meal prepping so you have balanced snacks ready to go, especially on heavy squat days. And don't forget to check in with a nutritionist if you need more personalized advice. It can make a huge difference!

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u/5k_runner99·

Yo, I'm new to lifting and was worried about my glucose too. I've been feeling kind of shaky during workouts, and it might be because my levels are off. Any tips on balancing my diet to keep that energy up? I'm still figuring this all out

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u/recipequeen44·

I've read some studies suggesting that higher muscle mass might correlate with slightly lower fasting glucose levels due to improved insulin sensitivity. This could mean that as you gain muscle, your body becomes more efficient at handling glucose. If you're seeing a consistent 90, keep an eye on it, but it's usually within the normal range for active lifters. And yes, I get mad hungry after leg day too. Nothing like a post-squat feast to celebrate those gains!

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u/strengthinthechaos·

Training status does play a big role in glucose metabolism. For lifters, consistent heavy training can lead to improved insulin sensitivity, which helps in managing blood sugar levels. If you're noticing that your energy dips, maybe consider adjusting your pre-workout nutrition to include some fast-digesting carbs. Also, make sure you're hydrating properly; dehydration can impact performance and glucose levels.

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u/matureliftersunite·

I've been lifting for decades, and I can tell you, glucose levels are one piece of a bigger puzzle. If you're feeling good and hitting PRs, you're likely on the right track. But if you start feeling sluggish, it might be worth discussing with a healthcare provider. They could suggest some testing to rule out any underlying issues. Also, don't underestimate the role of stress and sleep on your overall health. Both can impact your glucose levels too.

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