[MilDang 365] No matter how much I exercise, I can't build muscle. What did I do wrong?

Q. Does diabetes make it difficult to build muscle?

<Advice_Professor Jo Yong-in, Department of Endocrinology, Inha University Hospital>
A. Check your protein intake and exercise daily.

In the case of the person who asked the question, both diabetes and aging appear to affect muscle generation decline. Diabetes and muscle mass are closely related; high insulin resistance and frequent hyperglycemia increase oxidative stress in muscles, making it difficult for muscles to regenerate properly. Furthermore, aging is one of the main causes of muscle loss, and as people reach old age, even the muscles that remained in the body naturally begin to decrease.

Muscle deficiency in elderly diabetic patients is particularly fatal. When muscle mass is lacking, blood sugar fluctuations become more severe and blood sugar control becomes difficult. Moreover, once muscle mass decreases, basal metabolic rate and activity levels decline together, leading to an increase in blood sugar and an acceleration of muscle loss, creating a vicious cycle. The risk of falls also increases, as elderly diabetic patients have weakened bones, making fractures more likely if they fall. Prolonged bed rest due to fractures can cause further muscle loss, rapidly worsening health and potentially leading to death in severe cases.

To promote muscle growth and maintenance in elderly patients, it is recommended to engage in at least 30 minutes of regular aerobic exercise daily and resistance training at least twice a week. Resistance exercises include ▲bodyweight exercises (such as squats and push-ups), ▲dumbbell exercises, and ▲band exercises. If physical function is significantly impaired, it is advisable to start with low-intensity exercises such as ▲lying leg lifts, ▲seated heel raises, and ▲standing front and back leg swings.

If you exercise diligently but still don't build muscle well, check your protein intake.

Proper nutrition is as important as exercise. If you lack protein intake, you won't build muscle even with exercise; instead, you may lose muscle. Consume about 1.2 grams of protein per kilogram of body weight daily. Do not eat only protein to build muscle; you also need to consume a balanced intake of carbohydrates, fats, vitamins, and minerals. Instead of rice or noodle-based meals, try mixing plenty of beans with rice, adding tofu to stews, eating fish or meat side dishes, and choosing snacks like dairy products or nuts.

However, since each patient has different physical abilities and health conditions, individualized approaches are necessary. Consult with your primary care physician to plan appropriate exercise and dietary methods tailored to your comorbidities and physical capabilities.