Optimizing Your Exercise with the Help of a Diabetes Educator
If you're living with diabetes, whether it's Type 1 (T1D) or Type 2 (T2D), you know that managing blood sugar levels is key to staying healthy.
One often overlooked area of diabetes management is how exercise affects blood sugar levels, and unfortunately, your diabetes care team may not always give you the best advice. As a result, your workouts may feel harder, and you may struggle with blood sugar fluctuations. Fortunately, as a diabetes dietitian, I’m here to help you navigate exercise and nutrition for better blood sugar control and improved fitness outcomes.
Why Your Care Team Might Not Have the Best Advice
Your Type 1 diabetes dietitian or T2D dietitian might suggest a one-size-fits-all approach to exercise, treating cardio and strength training the same. However, different types of physical activity affect your blood sugar in unique ways. For example, cardio exercise like jogging or hiking often lowers blood sugar, while intense activities like weightlifting or sprinting can cause your blood sugar to rise. Unfortunately, many diabetes educators don’t differentiate between these, which means you might be getting the wrong advice about when to fuel or how much insulin to take.
Importance of Tailored Nutrition for Exercise
If you’ve been advised to eat large amounts of carbs before exercise to prevent hypoglycemia (low blood sugar), this can actually backfire. Overeating carbs before a workout can push your blood sugar too high, making you feel sluggish, and dehydrated, and potentially affecting your workout performance. A Diabetes Educator or dietitian should teach you how to adjust your carbs and insulin to match the type and intensity of your exercise so that you avoid these extreme highs and lows.
Three Key Steps to Manage Blood Sugar While Exercising
- Pre-Workout Nutrition: To optimize your workout and keep your blood sugar stable, the key is to eat a moderate amount of carbs, ideally 20-40 minutes before exercising. Opt for easy-to-digest carbs that won’t cause a drastic spike in your blood sugar. Consider options like dates, protein bars, or a small serving of fruit. Including a little protein with your carbs will also help provide sustained energy and prevent blood sugar crashes during or after your workout.
- Minimize Insulin on Board: If you're using insulin, it’s important to manage your insulin levels to avoid blood sugar fluctuations. Before working out, check for any insulin on board from previous doses, as this could enhance the effects of exercise and cause a drop in blood sugar. If needed, reduce your insulin dosage or set a temporary basal rate on your insulin pump to maintain stable blood sugar levels during exercise. Consulting with a T1D dietitian or T2D dietitian can help you tailor this strategy to your individual needs.
- Intra- and Post-Workout Fuel: After your workout, your muscles need replenishment. A combination of carbs and protein will help restore glycogen levels and repair muscles. A protein shake or a snack like a banana with peanut butter is a great post-workout option. This will also help keep your blood sugar steady and prevent a dip that could lead to overeating due to low blood sugar.
Managing blood sugar and exercise isn’t just about avoiding highs and lows. It’s also crucial for achieving your fitness goals, such as weight loss or muscle gain. A diabetes dietitian can help you strike the perfect balance between calories, macronutrients, and insulin, so you can work towards these goals without diabetes-related setbacks.
With the right nutrition and exercise strategy, you can boost your energy, improve your workouts, and keep your blood sugar in check. Don’t rely on generic advice—work with a Type 2 diabetes dietitian or Type 1 diabetes dietitian who understands the complexities of managing diabetes while staying fit. With personalized guidance, you’ll be able to reach your goals without unnecessary frustration or worry about blood sugar.
By focusing on the right balance of exercise and nutrition, you’ll take control of your diabetes and set yourself up for success in both your workouts and your overall health
