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The Question
09/16/09 01:50 PM

"Specifically, what foods can I eat before I exercise?I drop 100 points when I EX. If I am at 130 then after EX I am very low. I don't know what to eat"
Asked By: mrsgarcia  
Category: Exercise

Background Info Hide
I have type 2. I am 250 lbs @ 5 feet and 61 years old and need hard core workouts for an hour to loose weight. I can drop up to 40 points in 15 minutes. I swim and ride a recumbant bike. I can't walk as my knees/legs are very weak.

Expert Answers (1)

09/18/09 08:37 PM

Hello,

Thanks for bringing your question to dLife.

Glad that you are engaged in regular physical activity. It is good practice to check your blood glucose (sugar) before and after you exercise.

Intensive exercise can cause blood glucose to drop too low. To avoid low blood glucose (hypoglycemia) when you exercise, consider :

  • About 15 grams of carbohydrate before the start of your exercise routine. It could be a light low-fat snack, such as crackers, pretzels, or fruit (fresh or dried) .

  • Another 15 grams of carbohydrate (Gatorade or diluted juice) about half way during your exercise.

  • Perhaps another 15 grams of carbohydrate after you finish exercising.

    Not familiar with carbohydrate counting? Talk with a registered dietitian about establishing a meal plan. He or she can teach you how to incorporate healthful carbohydrate foods into your meals and snacks.

    Be sure to continue checking your blood glucose frequently to determine how well you were able to adjust for your exercise routine.

    Take care.

    • Answered By: Liz Quintana
    Accreditations: EdD, RD, LD, CDE
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    Community Answers (3)

    10/08/10 10:50 PM

    I have Type 1 and use a pump. I do a lot of long distance cycling and work out with kettlebells at the gym. I try to start my workouts at least 3 hours after a big meal (where I would have had a bolus dose of insulin). Right before I start my workout, I eat about 20 carbs with no bolus. When I say "right before" I literally mean "as I am getting on my bike" or "as I am walking into a kettlebell class." The carbs get by BG's up enough to carry me through my workout or bike ride without going low......and since I eat the snack right before my workout, my BG's never go too high either. My go-to pre-workout snack are Clif Bars. I usually eat 1/3 of a bar at a time and save the remainder for another workout. Clif Bars have a good balance of carbs, protein and fat. My BG's are usually very stable when I eat part of a Clif Bar prior to a bike ride or workout.
    Answered By: godea6500
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    09/29/09 05:52 PM

    I am six foot, 206 pounds, Type 2 and I bike4-6 times a week for physical exercise. I am working at becoming an endurance cyclist and have clock upwards of 800 miles in one month this year and 120 miles in one day, so I am very familiar with your situation. It took me lots of experimenting and working very closely with my doc to come up with medications (what and when you take them matters) that support my physical activity and to understand my energy needs before, during and after exercise. The most important thing to do it test, test and test again. You need to know how YOUR body responds to exercise and where you need to be as far as BS and cab intake. I eat a lot of Cliff bars when riding since they are very compact. They allow me to just take a bite as needed and a 1/4 of a bar is about 12 grams. Depending on the length and intensity of my ride (a 120 miles requires a lot of energy) my eating can greatly vary. I also eat lots of apples and banana. But you must test! TEST! TEST! Start by testing before and then every 30 minutes and tracking you intake and exercise intensity. Every person will react differently and there is no one solution. Do not forget to test after exercise. Post exercise hypoglycemia is a very real risk, especially after high intensity workouts (interval training gets me), so keep testing for several hours afterward. You will go through a lot of sticks and strips, but it will be worth it. On days when I ride a 100 or more miles it is not uncommon for me to test more than a dozen times, per, during and post ride. Finally, remember to adjust your eating downward on days you are not exercising or you will put on weight, not lose it. Keep on working at getting in shape. It is so worth it! Message me or go to the cycling group if you have more questions.
    Answered By: tkeneipp
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    09/26/09 09:16 PM

    mrsgarcia, I am a type 1 dabetic and use a few tricks so that I dont go to low during exersize. First I eat lunch at about noon and exersize before dinner (about 5 pm). half hour on the treadmill. I wait this long after taking humalog at noon so that it is not so active. if i exersize within 3 hours of a fast acting shot the same situation that you describe happens to me. I can drop 100 blood sugar points in a half an hour. The other trick I use is to take a swig of gatoraide every 10 mins during my work out. I usually drink about a 3rd of a small bottle of gatoraide during a workout. hopefully these can help you. be glad that you are sensitive to insulin and good luck
    Answered By: drsdcrow
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