Strength Gains for Men: Managing Blood Sugar to Maximize Muscle Growth

Key Takeaways

• Stable blood sugar levels and improved insulin sensitivity are crucial for optimizing muscle growth, energy, and recovery in men.
• Balanced meals, smart carbohydrate timing, and limiting processed foods can help regulate glucose levels and support strength gains.
• Tracking blood sugar levels with tools like continuous glucose monitors (CGMs) or food journals enables personalized adjustments to training and nutrition, leading to optimal long-term results.

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There is a common saying among fitness professionals and gym-goers that says, “muscles are made in the kitchen.” Of course, building muscle wouldn’t be possible without regular strength training sessions; however, many tend to overlook the importance of nutrition in reaching muscle-building and body composition goals. 

Specifically, blood sugar management is a critical factor as the body’s ability to efficiently use glucose plays a major role in muscle recovery, energy levels, and overall performance. Insulin sensitivity also impacts how nutrients are delivered to muscle cells, which affects both strength gains and muscle growth over time.¹ 

June is Men’s Health month, so this article will discuss how blood sugar regulation and insulin sensitivity support optimal strength development and muscle health for men, while providing practical strategies men can use to improve both. From specific nutrition recommendations to exercise timing to recovery tips, you'll learn how to align your metabolic health with your fitness goals for better gains in and out of the gym.

The Role of Insulin in Muscle Building

Insulin is a powerful hormone that has functions beyond just regulating blood sugar levels. It also plays a central role in muscle protein synthesis, a process essential for building physical muscle mass and strength. After you eat, insulin is released to help transport sugar (in the form of glucose) from the bloodstream into cells, where it's either used for immediate energy or stored as glycogen in muscles. 

At the same time, insulin also assists in the uptake of amino acids (the building blocks of proteins) into muscle cells, which initiates the process of muscle repair and growth after strength training. This is why insulin is crucial for fueling our workouts, as well as stimulating recovery and hypertrophy.² 

The effectiveness of insulin depends heavily on insulin sensitivity, which is the degree to which your cells respond to it. When insulin sensitivity is high, muscles can readily absorb glucose and amino acids, ensuring optimal energy availability and muscle protein synthesis. This is a good thing! However, poor insulin sensitivity (or more commonly referred to as insulin resistance) can reduce these processes, leading to impaired nutrient delivery, reduced muscle recovery, and potential fat gain around muscles and internal organs.² 

A very recent study published in 2025 in the Journal of Clinical Medicine found that middle-aged adults with higher insulin sensitivity were less likely to experience significant muscle loss.³ For men focusing on building muscle strength and size while losing unwanted visceral fat, maintaining or improving insulin sensitivity can significantly aid in achieving these goals. 

Impact of Blood Sugar Levels on Muscle Growth

We now know that insulin has a significant impact on muscle growth, but what happens when our blood sugar levels fluctuate around workouts? Sugar - especially in the form of glucose - is not entirely an enemy, for it is the main energy source for our muscles during exercise and throughout the day. However, we need to be cautious of dramatic fluctuations (i.e., large spikes after eating and large dips shortly afterwards), as they can disrupt the steady supply of energy required for optimal training performance and post-exercise recovery. Inconsistent glucose levels may also impair glycogen replenishment and promote inflammation, both of which can limit the body’s ability to effectively repair and grow muscle tissue. 

A study published in 2005 in the Frontiers in Physiology found that insulin resistance and poor glycemic control were associated with reduced muscle protein synthesis and increased muscle breakdown, despite participants engaging in a strength training program.⁴ Another study in The Journal of Clinical Endocrinology & Metabolism found that stable glucose levels after eating a meal can improve muscle protein synthesis, especially when combined with exercise and adequate protein consumption.⁵

In summary, the conclusions from these articles support the importance of maintaining stable blood sugar levels, as it helps sustain energy, reduces excessive muscle protein breakdown, and supports healthy body recomposition, leading to increased muscle mass.⁶

3 Strategies to Enhance Insulin Sensitivity

For men focused on strength gains and building muscle mass, small lifestyle changes can be incredibly powerful in enhancing the body’s ability to utilize insulin effectively and promote healthy muscle growth and recovery. Here are four evidence-based strategies to help you improve your insulin sensitivity ASAP:

1. Engage in Regular Resistance and Cardiovascular Training: A combination of aerobic and anaerobic training has been shown to enhance insulin sensitivity, promote body recomposition, and improve overall metabolic health. Choosing a routine that combines resistance exercise with cardio workouts throughout the week can help you target all areas of health and fitness while stimulating muscle growth.⁷
2. Incorporate High-Fiber, Low-Glycemic Carbohydrates: Muscles are built in the kitchen, especially one filled with fiber-rich foods, low-glycemic carbohydrates, and colorful fruits and vegetables. This type of focus on fiber, whole grains, and color supports stable energy levels and reduces insulin spikes, making it easier to maintain a favorable environment for muscle growth.^8,9
3. Prioritize Quality Sleep and Manage Stress: Poor sleep and chronic stress (both physical and mental) can sustain elevated cortisol levels, which can impair insulin sensitivity and hinder recovery.¹⁰ Aim for seven to nine hours of quality sleep per night and incorporate stress-management techniques such as mindfulness, breathing exercises, or outdoor activity.

3 Nutritional Approaches for Blood Sugar Control

Blood sugar control is crucial for long-term health as well as for supporting exercise and optimal training. Men focused on strength and muscle building should implement strategic dietary choices that can help prevent dramatic blood sugar spikes and crashes while supporting muscle protein synthesis and recovery. Follow these effective nutrition strategies to support stable glucose levels and strength gains in the gym.

1. Consume Balanced Meals with Protein, Healthy Fats, and Complex Carbs: Combining all three macronutrients allows for optimal digestion and blood sugar control. Example meals include sources like lean meat, whole grains, and healthy fats (e.g., olive oil or avocado), which also promote sustained energy and improved satiety throughout the day.
2. Time Carbohydrate Intake Around Workouts: Consuming a snack of carbohydrates and protein before and after workouts can help maintain stable blood sugar levels and enhance insulin sensitivity, which is crucial for muscle growth.¹¹
3. Limit Processed Sugars and Refined Grains: Consuming candy, soda, and ultra-processed white bread can cause rapid spikes in blood sugar, followed by significant energy crashes. Replacing these with whole-food alternatives, such as fruits, vegetables, quinoa, potatoes, and whole-wheat pasta, can help maintain more balanced glucose levels and promote long-term metabolic health.

Monitoring and Adjusting for Optimal Results

As you begin implementing the strategies above, it's essential to monitor and adjust your training program and nutrition needs to continue seeing results in your metabolic health and muscle growth. Tracking blood glucose levels can provide insight into how your body responds to specific foods and exercises, helping you identify patterns that may hinder your progress. For example, frequent post-meal spikes or energy crashes might indicate poor carbohydrate tolerance, which can be improved with dietary adjustments, more targeted workout timing, or changes in your exercise routine.

Several tools are available to help you effectively monitor your blood sugar responses around exercise and throughout the day. Of course, one of the best methods is to use a continuous glucose monitor (CGM), such as the one used with the Signos app, which provides blood sugar level data and trends. They are especially useful for athletes or individuals aiming to fine-tune their performance and recovery, as well as for adults struggling with insulin sensitivity and type 2 diabetes. 

Other options include fingerstick glucometers, keeping a food and workout journal, or using apps that integrate nutrition, exercise, and glucose data. This proactive approach enables you to refine your nutrition plan and training regimen to support stable blood sugar levels, improved energy, and consistent muscle strength gains.

The Bottom Line

To summarize, managing blood sugar isn’t just important for metabolic health; it’s a powerful tool for maximizing muscle growth, improving recovery, and optimizing training performance. By focusing on insulin sensitivity, timing carbohydrates around workouts, and choosing balanced, nutrient-dense meals, men can create an internal environment that supports muscle strength gains. Start implementing these strategies today to build muscle more efficiently and start seeing results as soon as possible.

Learn More with Signos’ Expert Advice

If you have more questions about improving your health, fitness, and nutrition, consider seeking expert advice from the Signos app, a continuous glucose monitor (CGM), and the Signos team. A CGM can give you the insights to make smarter nutrition and exercise choices. The Signos app offers a personalized program to help you achieve your health goals.