Prevent Workout Lows: Tips from a T1D Dietitian

For those managing diabetes, exercise can be both exciting and challenging.

Whether you're living with Type 1 diabetes (T1D) or Type 2 diabetes (T2D), understanding how blood sugar levels can fluctuate during exercise is essential to achieving the best results without setbacks. A diabetes dietitian can help guide individuals in managing blood sugars effectively during physical activity, preventing those dreaded lows that can sideline a workout.

If you're someone living with Type 1 or Type 2 diabetes, you're probably no stranger to the feeling of a blood sugar drop in the middle of a workout. It’s frustrating when everything is going great, and then suddenly, shaky hands and a lack of concentration stop you in your tracks. In these moments, getting back on track can take precious time and affect motivation. The good news is, a T1D dietitian or T2D dietitian can help you prevent these lows and keep your workout momentum going strong.

Here are three important strategies that can help you manage blood sugar during exercise:

1. Understand the Type of Exercise You're Doing

Not all workouts are created equal regarding exercise and diabetes. Certain activities, like strength training, may have little to no effect on blood sugar or could even cause it to rise. On the other hand, cardio exercises such as running, swimming, or cycling are more likely to lower blood sugar, especially if done for extended periods.

A Type 1 diabetes dietitian can help you understand how different types of exercise affect your blood sugar and guide you in making the right adjustments before you start. Generally, the longer the activity, the more likely your blood sugar will drop, so adjusting insulin and planning accordingly is crucial.

2. Minimize Active Insulin Before Your Workout

If you're using insulin for diabetes management, it’s essential to time your insulin doses carefully. Insulin is most effective within a couple of hours of injection, which means it can work too powerfully during exercise and cause a blood sugar drop. A diabetes educator will recommend eliminating as much active insulin from your system as possible before working out. For example, if you have an insulin pump, it will track and manage insulin levels for you, but if you’re using an insulin pen, it’s important to adjust your doses or delay your workout to avoid a low blood sugar event.

The goal is to keep your insulin levels balanced so they don’t get “boosted” by exercise, which could lead to a rapid drop in blood sugar.

3. Eat a Pre-Workout Snack

A smart pre-workout snack is another key strategy to avoid low blood sugar. This snack provides the body with fuel for the workout ahead, which can prevent dips in blood sugar. A T2D dietitian will often suggest a snack with a mix of carbohydrates, protein, and healthy fats about 20 to 40 minutes before exercise. This combination helps stabilize blood sugar levels throughout the workout.

For example, a small turkey wrap, an apple with peanut butter, or a protein bar are excellent choices. These options provide enough energy without weighing you down. The snack helps ensure that the body’s "gas tank" is full, allowing you to perform at your best while keeping your blood sugar stable.

Working With a Diabetes Dietitian

Managing diabetes during exercise isn’t always easy, but with the right guidance, it’s entirely possible to stay on track and avoid those frustrating lows. Whether you have Type 1 or Type 2 diabetes, a Type 1 diabetes dietitian or Type 2 diabetes dietitian can provide you with tailored advice on insulin management, exercise routines, and nutrition. These professionals are experts at helping individuals with diabetes maintain balanced blood sugar levels, even when they’re pushing their limits in the gym.

If you find that your blood sugar always drops during workouts, don’t wait any longer to get help. A diabetes dietitian and diabetes educator can make all the difference, helping you take control of your health, stay motivated, and enjoy your workouts without worry.

For personalized advice and support, reaching out to a T1D dietitian could be the game-changer you’ve been looking for.