Unlock Your Full Fitness Potential with a T1D Dietitian
A certified diabetes educator and registered dietitian with over 25 years of experience living with T1D, highlights the common misconceptions around diabetes care teams and exercise.
He explains how your blood sugar management can be improved by understanding how different exercises affect blood sugar levels and making nutritional tweaks before, during, and after your workouts.
Understanding the Impact of Exercise on Blood Sugar
A crucial mistake is treating all exercises the same. For instance, cardio activities like jogging or hiking are likely to lower blood sugar, while high-intensity exercises such as weightlifting or sprinting may raise or stabilize blood sugar levels. A Type 1 diabetes dietitian or Type 2 diabetes dietitian can help you understand how each exercise affects your body, so you can avoid unexpected highs or lows during your workout.
It’s also common for people to overcompensate by eating extra carbs before a workout to avoid a low blood sugar crash. However, this often leads to blood sugar levels that are too high before exercise, causing dehydration and sluggish performance. An experienced diabetes dietitian can guide you on the right carbs to consume, so you don’t overdo it.
A Diabetes Dietitian Can Help You
Three simple steps that can help maintain blood sugar control during exercise:
Pre-Workout Fuel: The right snack can help keep blood sugar steady. A small amount of carbs (20-40g) before exercise, along with some protein, can help maintain a stable blood sugar level during your workout. A diabetes dietitian will recommend options like protein bars or dates to keep your energy steady and avoid blood sugar spikes.
Minimize Insulin on Board: Insulin from previous meals or corrections can become more potent during exercise, potentially lowering blood sugar too much. Adjusting your insulin doses or setting a temporary basal rate on your insulin pump may help prevent this issue, ensuring that your blood sugar stays in range throughout the workout. A T1D or T2D dietitian can help you make these adjustments based on your unique needs.
Post-Workout Nutrition: After exercise, your body needs both carbs and protein to restore glycogen stores and repair muscle. This is particularly important after intense workouts. A diabetes educator can help guide you on how much and what type of food to consume post-workout to optimize recovery and prevent blood sugar fluctuations.
The Key to Weight Loss and Muscle Building with Diabetes
No matter whether you have Type 1 or Type 2 diabetes, nutrition is key to achieving your fitness goals. A dietitian specializing in diabetes care can help you balance calories, protein intake, and macronutrients to improve body composition. The key is to maintain blood sugar levels that don’t interfere with your weight loss or muscle-building goals.
Managing your blood sugar levels through nutrition is the secret to success. If you are following a strict diet but still struggling with weight loss or muscle gain, it could be because of fluctuations in blood sugar levels.
By making small adjustments and understanding how your body responds to different types of exercise, you can feel confident that you’re taking care of both your health and your fitness.
