Exercise Nutrition with Diabetes

If you are someone who deals with diabetes (DM), Type I or Type II, there are daily routines that must be done to check and maintain proper blood sugar levels.  Despite what many who have DM may think or know, exercising or working out on a weekly basis is still possible. Here at Georgetown Fitness, we are committed to helping those with DM improve their daily lives through healthy food choices and physical activity!

Regardless if you have DM or not, lean body mass (LBM) will assist your body in creating a better metabolism for itself.  When the body increases its metabolism, metabolic functions become better overall, which can aid in lowering Alc and glucose levels.  Unfortunately, like many things, acquiring LBM takes time and hard work. Seeking an RDN will give you the professional help you need to understand the complexities of this process.  Allow the professionals at Georgetown Fitness to guide you toward a healthier lifestyle in and out of the gym.

Before you decide to start a new path towards exercise and workouts, make sure to check with your provider to ensure this direction is one that is appropriate for you.  Each individual is different and it is important to know your glucose levels before and after a workout, just like it is important to know your glucose levels before and after meals. With that being said, Georgetown Fitness has some suggestions to help before and after a training session.

Pre-Workout meals/snacks

Depending on your schedule and how your digestive tract handles food, you may eat your pre-workout meals/snacks 1-3 hours before a workout or just 30-90 minutes before.  Each person is different and you will have to figure out a time that works best for you. Carbohydrates are very important to consider in your pre-workout meals, but you cannot forget about protein either.  Protein will assist in rebuilding LBM during and after a training session.

  • If you’re the type of person who likes to work out in the morning, overnight oats will give you a great mix of carbs, protein, and fat (https://www.foodnetwork.com/recipes/overnight-oats-3416659)
  • On the go foods like almonds, walnuts, 2 tablespoons of peanut butter or a banana will be good for a quick boost of energy
  • If you are working out later in the afternoon, pasta, rice, sweet potatoes, legumes, and non-starchy vegetables will give you longer lasting carbohydrate stores to utilize later in the day.
  • Protein shakes are ok if you do not have time to prep, but make sure to read the label and figure out how many carbs are in each serving.  It is important to remember many pre-workout shakes contain creatine, which can put a strain on your kidneys. If you have kidney problems, consult your doctor before trying a supplemental shake.

Post-Workout meals/snacks

Post-workout meals/snacks are important in helping your body recovery and assist in maintaining good glucose levels. These foods should be easily broken down in your body in order to get carbs and proteins to your muscles faster for recovery. It is important to get your body the recovery foods it needs within 1-3 hours after the workout.

  • Cottage cheese and fruits like strawberries, blackberries and blueberries will have a swift breakdown time and allow for a speedy recovery
  • Meals that include chicken or fish with russet potatoes or rice are filling and will get your body both the carbs and protein it needs
  • Hard-boiled eggs, avocados or tuna with crackers are great snacks to have if you may be in a time crunch but need to refuel your body
  • Once again, post-workout shakes are ok, so long as you read the labels and understand the carb content.  Understanding what the shake contains will assist you better in maintaining proper glucose levels.

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