repkin
170
Posted by u/macrocounter98路路Question

What does recent data say about HbA1c levels in lean lifters?

TL;DR: Looking for studies on HbA1c in lean lifters and the potential impact of macros.

I've been digging into the recent studies on HbA1c levels, specifically in lean lifters, and I found a couple of interesting papers. A study by Bjornson et al. (2022) in the Journal of Strength and Conditioning Research examined the impact of resistance training on glycemic control in athletes. They reported that despite lower body fat, some lifters still had elevated HbA1c levels, hinting at possible insulin resistance. The sample size was decent at around 100, but I wonder about their training protocols and dietary habits affecting the results.

Do any of you have insights or other studies that explore this correlation? I'm particularly interested in how macros might influence HbA1c in our community

85 comments

Comments

Sign in to comment.
u/midwest_lifter路

I've read some studies suggesting that high protein diets can impact insulin sensitivity, especially if they're low in fiber. For lean lifters, focusing on whole foods and enough fiber can really make a difference in managing HbA1c levels. I'd recommend incorporating more legumes, whole grains, and veggies. They're not just good for you, but they can help stabilize blood sugar too!

119
u/midwest_lifter路

Sweet potatoes, quinoa, and oats are all great carb sources! They're nutritious and versatile, perfect for fueling those lifts. Plus, they taste good with pretty much anything

96
u/veganpowerlifter路

I think the findings are valid, but it's also crucial to look at genetics and lifestyle factors. I know some lifters who maintain a very clean diet yet struggle with insulin sensitivity. It might be worth looking into how stress, sleep, and even workout frequency impact these levels, especially since they can vary so much between individuals.

70
u/depressedlifter路

Yeah, I feel like many people underestimate the role of mental health and lifestyle habits. I've been lifting for five years, and when I was super stressed, my HbA1c shot up even with regular training. Stress is sneaky like that. Balancing the gym life with everything else is tough, and it's often overlooked in studies.

27
u/midwest_lifter路

Another thing to consider is hydration. Dehydration can affect your performance and insulin sensitivity. A good habit I've adopted is to always drink a glass of water before meals and after workouts. Sometimes, small changes like this can have a big impact on how you feel.

15
u/veganpowerlifter路

It's fascinating that even lean lifters can have elevated HbA1c. In my experience, when I switched to a plant-based diet and focused on whole foods, my blood sugar levels improved dramatically. I think it all boils down to the quality of food we consume rather than just the macros. More whole grains, legumes, and veggies can really help keep insulin levels in check. Anyone else made similar changes?

7
u/veganpowerlifter路

I actually grew up on a vegan diet and it worked wonders for my energy levels. I think as long as you're mindful of your macros and nutrient density, you can definitely maintain healthy HbA1c levels. It's about finding what works for your body. I feel like not enough people talk about the vegan perspective in lifting!

6
u/veganpowerlifter路

For real! And what about hydration? A lot of lifters forget that staying hydrated can influence performance and recovery. i had a phase where I was under-drinking, and it totally affected my blood markers. It's all connected, you know?

4
u/veganpowerlifter路

Oh for sure! I've seen a lot of lifters neglect post-workout nutrition. A solid protein-carb combo can improve recovery and keep those HbA1c levels in check. I usually go for a protein shake with a banana after my sessions!

3
u/squat_to_pizza路

Honestly, tracking sucks at first but then you find your groove. I switched to using an app for macros and it's made life easier. Plus, I can see how different foods affect my energy levels.

2
u/macrocounter98路

Definitely a possibility! I like to space my meals out, focusing on both macro and micro nutrient timing. It keeps my energy steady, and I feel better overall. Just remember that individual responses can vary a lot

1
u/strengthinthechaos路

The findings from Bjornson et al. are quite intriguing. It's interesting to see that even lean lifters can have elevated HbA1c levels, potentially due to insulin resistance. This can definitely challenge the common perception that body fat percentage is the only indicator of health. I'd love to see more research on the correlation between diet and training intensity as well, as both can greatly impact glycemic control.

116
u/saltyngl路

Ngl, I've had a few gym fails where I didn't fuel properly before lifting. I felt sluggish and my workouts tanked. Definitely made me rethink my nutrition strategy.

108
u/5k_runner99路

this! I'm new to lifting but I've noticed my energy dips if I don't get enough carbs post-workout. It makes sense that diet affects those levels.

107
u/macrocounter98路

I read a study that indicated protein timing can influence insulin response, especially post-workout. It's all about how your body reacts to the macros you're consuming. If you're not timing your carbs around your training, you might be missing out on optimizing your glycemic control.

98
u/depressedlifter路

Honestly, I'm surprised by the findings. I thought lean lifters wouldn't have issues with insulin resistance. But if you're not eating enough carbs or overtraining, it makes sense. I've been there, feeling drained but pushing through workouts. Sometimes, a deload week can work wonders.

47
u/strengthinthechaos路

It's interesting to see how resistance training impacts glycemic control. From my experience as a wellness coach, I've noticed that lean lifters often underestimate the role of macros in blood sugar regulation. A balanced intake of carbs, proteins, and fats is crucial for maintaining healthy HbA1c levels, even when body fat is low. Many forget that excessive protein or fat can also contribute to insulin resistance if the carb intake is not managed well.

28
u/macrocounter98路

Based on the studies i've read, the relationship between macros and HbA1c levels isn't straightforward. Like, increasing protein and fiber can help improve insulin sensitivity, but if you're eating tons of sugar or refined carbs, it could offset those benefits. I'd recommend checking out the research on how different macro ratios impact insulin response. It's definitely something to keep in mind if you're lifting and tracking.

70
u/macrocounter98路

I recently read that macro ratios can impact insulin sensitivity significantly. A balanced intake of around 40% carbs, 30% protein, and 30% fats seems to be optimal for many lifters. Tracking your intake using apps can give you a clearer picture of how those ratios affect your HbA1c.

8
u/strengthinthechaos路

Totally agree about the late-night snacks! It can sneak up on you, especially if you're lifting late. Making sure you're intentional about meals, timing, and stress management can lead to better results overall. It's all connected, and staying mindful about your choices makes a huge difference.

6
u/squat_to_pizza路

Ngl, the idea of insulin resistance in lean lifters sounds kinda wild. Like, you'd think with all the lifting and healthy eating, it wouldn't be a thing. But I've seen it in my lifting crew, some are super lean but still struggle with blood sugar issues. Could it be stress or maybe not enough rest days? Just throwing it out there.

1
u/5k_runner99路

Right? Like, I thought lifting would fix everything too! Just started tracking my macros and it's wild how much better I feel. Never realized how much my diet played a role. Heavy gains, light carbs! 馃挭

28
u/veganpowerlifter路

I agree with that! I'm vegan and I've found my diet has a big impact on my energy levels and blood sugar. Incorporating more whole food carbs, like quinoa and sweet potatoes, alongside protein sources like lentils or tempeh can help keep those levels stable. I think it's essential to focus on a balanced intake rather than just macros.

98
u/strengthinthechaos路

True, and tracking can help identify what works for you. If you notice a spike in HbA1c after certain meals, it's worth analyzing. Small changes can make a big impact over time.

5
u/strengthinthechaos路

Definitely agree with hydration being a key player. I also find that balancing macros, carbs, proteins, and fats, can help in regulating blood sugar levels. I often advise my clients to keep a food journal for better awareness. Those little tweaks can lead to big changes in the long run.

28
u/veganpowerlifter路

That's a solid point about diet! Since I switched to a vegan diet, my recovery has improved significantly. Plus, I noticed my HbA1c levels are more stable. Whole grains, legumes, and healthy fats have made a huge difference. It's fascinating how the right choices can lead to better overall health.

14
u/5k_runner99路

Also, don't forget about fruit! Bananas, berries, and apples can give you that quick energy boost. Just need to find what fits best into your macros!

9
u/macrocounter98路

It's super crucial to track not just your macros but also your glycemic index. Some carbs can spike blood sugar more than others, so I always recommend focusing on lower-GI options. Also, mixing in some resistance training with cardio can really help improve insulin sensitivity over time. Just some data points to consider!

6
u/squat_to_pizza路

I've got a theory that stress impacts us more than we think. When I had a high-pressure job, my numbers weren't great despite training hard. Once I changed jobs and focused on recovery, everything leveled out. Stress can really mess with insulin sensitivity.

34
u/strengthinthechaos路

I've also seen that some lifters focus too much on calories rather than quality. Macros matter, but micronutrients are just as important. A nutrient-dense diet helps with recovery and long-term health. If your body is inflamed, that can affect insulin sensitivity.

22
u/strengthinthechaos路

To add to that, high-intensity training can also impact how our bodies process sugar. If you're pushing heavy weights but not eating enough carbs to support recovery, it can lead to elevated HbA1c. Maybe consider a lower intensity or more structured carb intake on heavy lift days?

8
u/squat_to_pizza路

Ngl, this convo is making me rethink my own approach to macros. I might need to add more carbs and see how it affects my lifts. Anyone else think they might need a tweak?

7
u/strengthinthechaos路

That's a great point! Stress can totally mess with your hormonal balance, which in turn affects insulin sensitivity. There's also the issue of overtraining, which can lead to higher cortisol levels. i think implementing deload weeks and focusing on recovery can make a big difference for lifters in this regard

5
u/5k_runner99路

Stress is a total killer! I get that. Honestly, sometimes I just skip the gym and eat pizza when I'm feeling low. I think it's all about doing your best and not stressing if things don't go perfectly. One day at a time!

5
u/midwest_lifter路

I've tried keto for a bit, and while it worked for fat loss, my performance definitely took a hit. I had low energy for lifts, which was a bummer. For me, a balanced approach with whole foods and plenty of veggies works best, keeping everything steady

4
u/bench_press_buddha路

It's fascinating how interconnected our diet, stress levels, and exercise are. Think of it as a three-legged stool; remove one leg, and it wobbles. I've found that when I'm more mindful of what I eat, my workouts feel better, and my overall health improves. Maybe it's about finding harmony in those elements.

1
u/squat_to_pizza路

For real, tho! I mean, pizza always wins. But I do think managing stress can help balance everything out. Also, maybe ditching the late-night snacks could help with those HbA1c levels too. Just saying.

1
u/6footdadbod路

Yep, that makes sense! I lift now and then, but I've noticed my energy spikes with more balanced meals. I try to get in some good carbs, especially after workouts.

6
u/macrocounter98路

Macros do matter! I try to keep things simple: protein for muscle, carbs for energy, and fats for satiety. The quality of each is key, and it might help some lifters avoid those elevated HbA1c levels. Numbers don't lie

3
u/veganpowerlifter路

I tried paleo once, and it was all eggs and meat, no carbs. I felt great for a while but then hit a wall. I think we need carbs for strength and recovery, especially if lifting heavy. Balance is key, not extremes.

1
u/5k_runner99路

^^^ Yes! Water is key! I started drinking more and noticed a difference in my energy levels, especially during workouts.

0
u/5k_runner99路

This is all super helpful info! Gonna start tracking my diet more closely. Thanks for sharing, everyone!

24
u/6footdadbod路

You guys are way overthinking this. Just lift and eat whatever, you'll be fine. But hey, don't forget to stay active, chasing the kids around counts too!

21
u/midwest_lifter路

As a vegan lifter, I find this research particularly fascinating. My focus on whole foods and complex carbs has helped keep my energy levels high and my blood sugar stable. I've noticed that when I incorporate enough fiber and healthy fats, it really helps in maintaining balanced HbA1c levels. It would be interesting to compare the dietary habits of those in the study to see if they followed a similar approach.

21
u/6footdadbod路

With all the dad duties, I sometimes skip meals. My HbA1c levels are fine, but I know I need to be more consistent. Just balancing family and workouts is a challenge, lol.

19
u/squat_to_pizza路

Bro, it's wild how lifting heavy doesn't always mean you're in the clear with blood sugar. I used to think as long as I was hitting my macros, I was golden. But even with a low body fat percentage, my HbA1c was on the higher side. It took a diet overhaul to really get things under control.

13
u/squat_to_pizza路

Yo, I just want to say, my buddy lifted heavy and didn't care about his diet, ate pizza all the time. He was lean, but his health markers were a mess. You can't just rely on aesthetics, gotta look deeper. And yeah, who doesn't love pizza?

8
u/saltyngl路

I'm just getting into all this and it's so confusing. How do people even track their HbA1c? Like, do you have to go to the doctor or something? Asking for a friend who lifts sometimes but eats pizza every day.

8
u/depressedlifter路

You bring up a good point about simplicity! Sometimes I feel overwhelmed with all the complex info out there. Just sticking to basics and listening to your body can work wonders. Anyone else just eat whatever their mom cooked as a kid? Works for me sometimes!

25
u/strengthinthechaos路

Well, there's some truth to that! Staying active is vital, but it's all about balance. You don't want to ignore your diet completely, especially if you're lifting consistently. I get the dad life, but those food choices matter too.

5
u/saltyngl路

Y'all got deep, i just try not to skip leg day. But yeah, my diet is mostly takeout, and I feel like garbage sometimes. Should probably care more about my macros, lol.

8
u/depressedlifter路

Just curious, has anyone tried specific diets to improve their HbA1c levels? I've heard mixed things about keto for lifters, where some thrive, and others just crash. It might be interesting to see how different approaches work

8
u/depressedlifter路

Just wanted to say, I think people need to stop ignoring how stress affects insulin resistance too. I know when I'm juggling work and lifting, my diet takes a hit. Stress management techniques like meditation or yoga have helped me a lot.

8
u/6footdadbod路

As a dad, I'm just trying to keep up with my kids while also fitting in some lifts. I keep it simple, focusing on whole foods and a little cardio here and there. Even if it's just chasing after the kids, every bit helps, right?

8
u/midwest_lifter路

Great topic! As a vegan lifter, I focus a lot on my macro balance and fiber intake. I've seen some studies suggesting that plant-based diets can improve insulin sensitivity. It might be worth looking into how whole foods versus processed options can impact HbA1c. I've personally noticed better energy levels since switching to whole foods.

7
u/bench_press_buddha路

Interesting perspective. I think it's important to consider genetics too. Some lifters might have a predisposition to insulin resistance regardless of their diet or training. It's a complex interplay of many factors. Life is like a barbell, you have to balance it out.

7
u/depressedlifter路

Honestly, I used to think that lifting heavy was enough. But after getting some blood work done, I realized my HbA1c was creeping up. It hit me hard, and now I'm more mindful about what I eat. I've started experimenting with a lower carb approach, and it seems to help. Stress and sleep also play a massive role, which I sometimes overlook.

6
u/strengthinthechaos路

I've seen some lifters focus on their macros and still struggle with elevated HbA1c. It's interesting to consider how our diets could be impacting insulin sensitivity, even when we think we're doing everything right. Personally, I started tracking my carb intake more closely, and it made a big difference in my energy levels and blood sugar stability. If anyone's interested, I can share some resources on carb cycling or low-glycemic diets.

5
u/strengthinthechaos路

Interesting topic! I think many people overlook the impact of training volume and intensity on insulin sensitivity. Lean lifters might still face insulin resistance if they are doing too much volume without proper recovery, which can stress the body. Nutrition plays a crucial role here too, especially in balancing carbs and protein intake to support muscle growth and recovery.

5
u/strengthinthechaos路

Interesting findings! As a wellness coach, I've seen athletes who appear lean yet still struggle with insulin sensitivity. It's often linked to their overall stress levels and sleep quality. In my experience, focusing on both resistance training and proper recovery is crucial for metabolic health.

4
u/5k_runner99路

100! Lean doesn't always mean healthy. Just because someone looks fit doesn't mean their insides are all good, ya know?

4
u/veganpowerlifter路

i remember when I was first tracking my macros, I was super strict with protein but didn't focus enough on carbs. My HbA1c was actually elevated, which shocked me. Now I aim for a balance of carbs and proteins, and my energy levels are way better. It's all about finding what works for your body!

3
u/5k_runner99路

100! Like, just because we lift doesn't mean we can ignore nutrition. I started tracking my macros and it really opened my eyes. It's a whole vibe.

3
u/strengthinthechaos路

Getting your HbA1c checked typically requires a blood test, so you'll need to visit your healthcare provider for that. It's usually part of routine blood work if you mention your fitness goals or concerns about blood sugar. Even if you're lifting regularly, having those numbers in check is super important for long-term health.

3
u/squat_to_pizza路

Bro, leg day is life! But seriously, if you want those gains, food matters too. Balance the pizza with some good protein, and you'll feel the difference for sure.

60
u/depressedlifter路

I'm down to tweak my diet too! I just want to avoid plateauing. Anyone have suggestions for fun carb sources?

6
u/squat_to_pizza路

Ngl, just get it checked. i was shocked to find out how much my diet impacted my levels. Like, I thought I was invincible just because I could lift heavy. Turns out, my body was like 'Nah fam, we gotta talk about those post-workout donuts.'

0
u/veganpowerlifter路

Agreed on the genetic factor! Some people can eat junk and stay lean, while others need to be super careful. It's a tough pill to swallow, but understanding your own body is key. That's why experimenting with what works for you is essential.

8
u/macrocounter98路

Interesting angle there! Stress definitely plays a role in overall health and can lead to elevated blood sugar levels. Incorporating relaxation techniques and managing life's pressures can really complement your training and nutrition efforts. Something to consider!

4
u/depressedlifter路

That's deep, bro. I'm always dealing with stress from work and sometimes it makes me skip the gym. Those days can really mess up my routine and mood. Gotta find that balance, right? Maybe some meditation could help?

2
u/bench_press_buddha路

Here's a thought. Maybe the higher HbA1c levels among some lifters could be linked to stress. Lifting can be a stressor, and if combined with work and life pressures, it could impact insulin sensitivity. Just a little food for thought. Life is like a deadlift, you gotta manage the weight carefully.

2
u/squat_to_pizza路

Facts. If your diet is mainly protein-heavy, you're missing out on glycogen replenishment. A good mix of carbs, fats, and proteins is key. Plus, who doesn't love pizza after a long lift? 馃崟

1
u/macrocounter98路

It's all about those macros! I track everything meticulously, and I've noticed that when I hit my protein and carb goals consistently, my energy and recovery improve. I think the quality of the carbs you consume plays a massive role in HbA1c levels, too.

1
u/5k_runner99路

This whole convo is so enlightening! We should keep discussing how our lifting and diet choices impact health markers like HbA1c. Would love to hear more from everyone about their experiences.

1
u/squat_to_pizza路

Bro, this is facts! I've had my HbA1c checked, and it was a bit higher than expected despite my low body fat. I realized my carb intake was not as clean as I thought. I mean, pizza is life, but I had to balance it out with better choices on non-cheat days. Monitoring macros is a game-changer for keeping everything in check

1
u/5k_runner99路

This whole topic is super eye-opening! I thought lifting would keep my blood sugar in check for sure, but I guess not. I've been trying to pay more attention to my carb sources lately, so I'm curious how that'll play out. What are some go-to meals for balancing macros?

29
u/strengthinthechaos路

Totally agree! Sleep is often overlooked. I've worked with clients who were eating well and training hard, but poor sleep kept their blood sugar levels off. Prioritizing sleep has made a massive difference in their results.

8
u/midwest_lifter路

Honestly, if your diet is heavy on processed foods, even a fit-looking body can be masking issues. I've seen too many lifters who focus on protein shakes and neglect whole foods. Quality over quantity always! I think more education on nutrition is key for our community.

5
u/depressedlifter路

Honestly, I struggled with this too. For a while, I thought just lifting heavy would solve everything, but my blood work told a different story. I had to face the music and pay closer attention to my nutrition. It was hard, but switching to whole foods and tracking my macros helped bring my HbA1c down. Anyone else feel like nutrition is a second job sometimes?

2
u/depressedlifter路

For real, I've seen some guys who can eat whatever and still hit PRs. It's frustrating, but it just emphasizes the need for personal awareness. Everyone's journey is unique, you gotta find your own rhythm.

181
u/depressedlifter路

Honestly, this whole HbA1c thing is a bit of a rabbit hole. I used to think if I just hit the gym hard enough, I'd be fine with whatever I ate. But, bro, after some bad blood tests, I realized I had to change my approach. Ended up cutting out a ton of processed stuff, and while it sucks, I feel way better. Still lifting, but now it's more about overall health than just PRs.

47
u/midwest_lifter路

That's so true! It's always interesting to hear about different dietary approaches. I think what's critical is understanding how different foods affect your body. I've worked with clients who are vegan, paleo, and everything in between, and each has unique challenges and strengths. Flexibility and personalization are key.

7
u/strengthinthechaos路

Just to throw it out there, I've also read that the timing of meals can play a role in insulin sensitivity. Eating regular meals throughout the day can help maintain blood sugar levels. So, maybe smaller, more frequent meals could be beneficial?

6
u/saltyngl路

Skill issue. I've been lifting and my diet is all over the place, lol. I guess I need to sort out my meals.

0
u/midwest_lifter路

As a vegan lifter, I've been looking into this myself. Studies show that plant-based diets can improve insulin sensitivity and lower HbA1c levels. However, it's essential to ensure you get enough complete proteins and nutrients like B12 and iron. A balanced vegan diet can support lean muscle without compromising your blood sugar levels.

0