Add Chronic High Blood Sugar could Tank your Muscles’ Response to Exercise

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 <br>New research in the journal Nature Metabolism suggests having consistently high blood sugar could affect your running performance by preventing muscle growth in response to your training. A diet high in processed sugars and saturated fat is often the biggest culprit to high blood sugar. Limiting those and boosting your exercise amount can help lower it. Having chronic high blood sugar-also called hyperglycemia-has been linked to serious health issues like diabetes and cardiovascular disease. Now, new research in the journal Nature Metabolism suggests it could be affecting your athletic performance as well. Researchers recruited 24 participants and measured the maximum amount of exercise they could tolerate and the way their bodies handled glucose (blood sugar) after a meal. They found that higher blood sugar was a strong predictor of low oxygen consumption during aerobic activity, and that means hyperglycemia prevented muscle growth in response to exercise training. Specifically, repeated sessions of aerobic exercise usually cause your muscle fibers to increase the amount of oxygen and the supply of glycogen used for rebuilding them.<br>
 <br>The study suggests high [Glyco Care Blood Sugar Formulametabolic health support](https://worldaid.eu.org/discussion/profile.php?id=2127330) sugar prevents this shift at the muscle fiber level, so your response to exercise will be more limited. Researchers added that these hyperglycemia-associated changes will blunt exercise adaptations over time and become chronic. "This work shows that having consistently high blood sugar levels, whether due to dietary factors or metabolic disease, may impair our ability to improve fitness levels with aerobic training," Sarah Lessard, Ph.D., study coauthor and assistant professor of medicine at Harvard Medical School, told Runner’s World. One important note, Lessard added, is that carbohydrate or sugar consumption during or after exercise is not the problem. In other words, popping those gummy bears for  [GlycoCares Health Guidenatural glucose support](https://sakumc.org/xe/vbs/6063360) an endurance boost won’t sabotage your muscle-building process. Rather, it’s having consistently high blood sugar levels over the course of the day, even when you’re not eating, that appears to cause changes in muscle. There are many factors for developing hyperglycemia, including eating a large volume of food at one sitting, being sick, and even feeling stressed. Symptoms include fatigue, thirst, needing to urinate more often, and in some more extreme cases, blurry vision. If your blood sugar remains elevated, it can be the early stages of metabolic disease-a cluster of conditions that up your risk of heart disease, stroke, and diabetes-Lessard said. The biggest hit to your blood sugar isn’t how much you eat, though, but what’s on your plate. According to Lessard, shifts toward consuming a "Western-style" diet that is characterized by high levels of processed sugars and saturated fat is often the biggest culprit.<br>
 <br>Starch is a carbohydrate found in foods like bread, pasta, rice, and potatoes, and it quickly raises blood sugar and insulin on Keto. Resistant starch acts more like fiber, but foods containing it still come packaged with regular starch. This guide explains how starch works and the best low-carb alternatives. Going Keto means cutting carbs from your diet. The forbidden carbs fall into two main categories: sugar and starch. This article is about starch. Starch, which is just a cluster of sugar molecules, is found in foods like rice, bread, pasta, potatoes, yams, and carrots. Since the Agricultural Revolution about 12,000 years ago, starch has dominated the human diet. Once we started growing crops, we hung up the hunting spears. But 12,000 years is nothing in evolutionary terms. In the millions of years before agriculture, hominids evolved to flourish without a steady supply of carbs. We evolved, in other words, to cycle in and out of ketosis.<br>
 <br>That’s how our ancestors stayed lean and [metabolically flexible](https://www.dailymail.co.uk/home/search.html?sel=site&searchPhrase=metabolically%20flexible). Taking a break from starch can help you activate your fat-burning machinery too. Today you’ll learn what starch is, why it’s prohibited on the Keto diet, and how to replace starch with low-carb alternatives. Starch is a type of carbohydrate, the primary way in which plants store energy. Plants form carbs via photosynthesis and store them as starch and sugar. Animals eat plants and store the digested sugar (glucose) as glycogen. Starch is made up of molecules called polysaccharides. In layman's terms, this means that starches are made of chains of sugar molecules. That sugar molecule is called glucose. It’s the same molecule that arrives in your blood as blood sugar (blood glucose) when you digest starch. The two main starch molecules are called amylose and amylopectin. When you eat amylose or amylopectin, an enzyme called amylase breaks them into glucose for easy absorption through the small intestine.<br>