If you have Type 2 Diabetes, you probably know how good exercise is for your body. The benefits are many. But did you know that to get the most out of your exercise, you need to fuel your body properly? Simply put, just like putting gas in your car to go on a trip, your body needs the right 'fuel' to exercise. Today, let's talk about how to take care of your diet before, during, and after exercising.
Be sure to check these things before starting exercise.
Before you start exercising, the most important thing is to make sure your body is ready for it. There are a few things you can do to make that happen.
First, check your blood sugar level.
This is the number one thing. Get your glucometer and check your blood sugar level. Your results will determine what to do next.
- If your blood sugar level is over 250 mg/dl: If you have eaten at least one meal that day and your blood sugar level is between 200 and 300, you probably don't need to eat anything before exercising. However, if your blood sugar level is over 250 mg/dl, you should definitely check for ketones. Ketones are what our bodies produce when we burn fat instead of sugar for energy. If there are ketones in our urine, it's not a good idea to exercise at that time. Also, if your blood sugar level is over 300 mg/dl, it's best to ask your doctor if it's okay to exercise.
- If your blood sugar level is below 100 mg/dl: This means that your blood sugar level is slightly low. If you exercise at this time, your blood sugar may drop even further (hypoglycemia) and you may feel faint. Therefore, it is essential to eat a small snack before exercising.
The most important thing is to understand how your body responds to exercise. Some people's blood sugar levels may drop when they exercise, while others may increase slightly. So talk to your doctor and come up with a plan that works for you.
What are the best foods to eat before exercise?
Okay, now you've checked your blood sugar. If it's in the normal range, the amount of food you should eat will depend on how long you're exercising. A small snack with 15-30 grams of carbohydrates is usually enough. If your blood sugar is a little on the low side and you're planning to exercise for a longer period of time, eat a snack with about 30 grams of carbohydrates.
Here are some examples that you can easily prepare.
| Type of food | Description and size |
|---|---|
| Foods with about 15 grams of carbohydrates |
|
| Foods with about 30 grams of carbohydrates |
|
| If you need protein | If your blood sugar level is below 150 mg/dl and you exercise for at least an hour, it's a good idea to add some protein. These are low in carbohydrates.
|
Special advice for those who exercise in the morning
If you are someone who likes to get up early in the morning and exercise, never exercise on an empty stomach. No matter what your blood sugar level is, exercise after eating breakfast. Because, exercising on an empty stomach can sometimes cause your blood sugar level to rise. But when you eat breakfast, our pancreas gets a signal to produce insulin, which helps keep the sugar level at a safe level.
If you take insulin or other diabetes medications, it is very important to ask your doctor if you need to adjust your medication dosage on exercise days.
What if you exercise for a long time?
Imagine you're going hiking all day, running a marathon, or going on a bike ride. If you're going to be exercising for that long, you definitely need to pack some snacks along the way.
Sometimes, it may not be practical to carry food during a race or two. Glucose gels, glucose tablets, or sports drinks are good alternatives. The amount of carbohydrates in these should be considered just like food.
A little secret: Liquid and gel-like carbohydrates are absorbed very quickly by the body. This is especially useful when you're feeling particularly tired.
If you are exercising for a long time, check your blood sugar level about every hour. The amount of carbohydrates you should eat will depend on your blood sugar level and how long you are exercising. The goal here is to eat enough carbohydrates to keep your blood sugar from dropping and you from feeling tired. But don't eat so many carbohydrates that your blood sugar suddenly spikes. It may take a while to find the right amount for you, but keep trying.
What do you do after you finish exercising?
The work isn't over after you've worked hard and exercised. You still need to take care of your body.
Check your sugar level again.
- If the result is less than 100 mg/dl: Definitely eat a small snack. If your next main meal is 30-60 minutes away, a snack with 15 grams of carbohydrates is fine. However, if it is more than an hour until your next meal, eat a snack with 15 grams of carbohydrates and about 7-8 grams of protein (e.g., a piece of cheese, yogurt).
- At bedtime: If your blood sugar level is still below 100 mg/dl at bedtime, eat twice the amount of food you normally eat. This is very important. Because your blood sugar can drop even up to 24 hours after you exercise. If you take insulin, ask your doctor if you can reduce the dose of insulin you take at night.
Even if your blood sugar levels are good right after you exercise, your tired muscles need energy to recover. The best time to do this is between 30 minutes and 2 hours after you exercise. So don't forget to eat a balanced meal in between.
Take-Home Message
- Be sure to check your blood sugar levels before and after exercise.
- If your blood sugar level is above 250 mg/dl, do not exercise without checking for ketones. If your blood sugar level is below 100 mg/dl, do not exercise without eating.
- If you exercise in the morning, never do it on an empty stomach. Eat breakfast first.
- If you are exercising for a long time, keep appropriate snacks (glucose gels, fruit) nearby.
- Sugar levels can drop for up to 24 hours after exercise, so be aware of that as well.
- Always discuss your insulin or diabetes medication and exercise plan with your doctor.
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