Low muscle, high blood sugar? What experts want you to know

Muscle mass plays a crucial role in regulating blood sugar levels, according to experts. Skeletal muscle absorbs a significant portion of the glucose entering the bloodstream after eating, storing it as glycogen for later use. When a person has low muscle mass, they have less storage capacity for glucose, leading to higher circulating blood sugar levels.

Additionally, reduced muscle mass often results in a diminished insulin response, which can contribute to insulin resistance and an increased risk of type 2 diabetes, regardless of body weight or BMI.

This connection between muscle mass and blood sugar regulation is particularly relevant for older adults, those with sedentary lifestyles, or individuals experiencing muscle loss over time. Even individuals with a normal weight can face metabolic issues due to inadequate muscle mass. A comprehensive approach is necessary to assess true metabolic health, considering factors such as body composition, visceral fat, family history, age-related muscle loss, physical activity, sleep quality, and diet composition.

To improve glucose regulation and rebuild muscle mass, experts recommend a balanced approach. Gradual resistance training combined with adequate protein intake is most effective. Strength training helps muscle cells absorb glucose more efficiently, while protein supplies the necessary building blocks for muscle growth and repair.

It's essential to progress gradually, particularly for older or deconditioned individuals, and prioritize adequate protein distribution across meals. Additionally, getting sufficient sleep and allowing for proper recovery is crucial, as muscle repair occurs between training sessions.