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<blockquote data-quote="Freya&#039;s_dad" data-source="post: 2578178" data-attributes="member: 385175"><p>To me, and i am Type 2 and controlling it with diet and exercise, also a very keen cyclist. </p><p></p><p>When you exercise at a moderate pace, your body relies more upon fat as a source with some glucose, what they call "fat burning zone" or Zones 1 and 2, which is aerobic exercise.</p><p></p><p>When your body starts to work harder, and you get to a pace where you're breathing harder and heart rate increases, then you become more and more dependant solely on glucose/ glycogen as a source of fuel.</p><p></p><p>Reading your description above, you are not fuelling at all before the effort. So there is little freely available glucose in your bloodstream to fuel you. So especially if you are exercising at a "medium to hard effort" as you describe, your body needs that fuel and starts to then pull glycogen from the liver and those muscles not being used, to fuel the effort you are doing. This "dump" of glycogen is the spike you're seeing. </p><p></p><p>You have to remember that carbs are the best fuel for your body, despite all the keto diets and the like, your body is a carb burning machine when you exercise hard.</p><p></p><p>the best bit is that when you are exercising, you're giving your pancreas a break, your muscles are using the glucose in the bloodstream straight up and you aren't storing it.</p><p></p><p>I think the main issue is your trying to basically run a machine without any fuel. Despite being Type 2, don't be afraid of carbs, but at the right time. So 90-120 minutes before you cycle take on a good quality source of carbs, for me i do something like overnight oats (large oats, with a scoop of vanilla protein powder and chia seeds, soaked in almond milk overnight, then a dollop of greek yoghurt and some berries added before eating) or a few slices of good quality wholemeal toast with eggs or peanut butter.</p><p></p><p>That way, your body has good quality carbs in the bloodstream to start, and because you have taken on protein and fat with them, it will absorb slowly from the stomach in to the bloodstream and not cause a spike, and the body will have the fuel it needs</p><p></p><p>if your rides go over an hour, especially at higher heart rates, then again, don't be afraid to eat 30g of carbs every 30-45 minutes, so you continue to fuel the effort.</p><p></p><p>What we cannot do as Type 2 is "carb load" in the old way, where you would a big bowl of pasta night before.</p><p></p><p>What you are doing is effectively starving your body of the fuel it needs before, during and after the effort, so you're body is reliant on pulling those energy stores from your liver and some muscles to keep you going.</p><p></p><p>If you find that you finish a ride and you then feel starving the rest of the day, that is a clear sign you have been under-fuelled for the effort you've done. </p><p></p><p>Hope that makes some sort of sense, i have a tendency to ramble!?</p><p></p><p>I am a great believer that this "we are Type 2 therefore all carbs are bad" is wrong, simply sugars and carbs are bad, complex carbs like brown rice, when eaten in conjunction with quality fats and protein if you're exercising regularly are needed. if you don't fuel well, you will end up exhausted and ill. </p><p></p><p>What we need to do is "periodise" them around when we exercise. Plus exercise is the best thing we can do, when you get fitter, the systems of the body become more efficient including those that help us regulate blood sugar levels.</p></blockquote><p></p>
[QUOTE="Freya's_dad, post: 2578178, member: 385175"] To me, and i am Type 2 and controlling it with diet and exercise, also a very keen cyclist. When you exercise at a moderate pace, your body relies more upon fat as a source with some glucose, what they call "fat burning zone" or Zones 1 and 2, which is aerobic exercise. When your body starts to work harder, and you get to a pace where you're breathing harder and heart rate increases, then you become more and more dependant solely on glucose/ glycogen as a source of fuel. Reading your description above, you are not fuelling at all before the effort. So there is little freely available glucose in your bloodstream to fuel you. So especially if you are exercising at a "medium to hard effort" as you describe, your body needs that fuel and starts to then pull glycogen from the liver and those muscles not being used, to fuel the effort you are doing. This "dump" of glycogen is the spike you're seeing. You have to remember that carbs are the best fuel for your body, despite all the keto diets and the like, your body is a carb burning machine when you exercise hard. the best bit is that when you are exercising, you're giving your pancreas a break, your muscles are using the glucose in the bloodstream straight up and you aren't storing it. I think the main issue is your trying to basically run a machine without any fuel. Despite being Type 2, don't be afraid of carbs, but at the right time. So 90-120 minutes before you cycle take on a good quality source of carbs, for me i do something like overnight oats (large oats, with a scoop of vanilla protein powder and chia seeds, soaked in almond milk overnight, then a dollop of greek yoghurt and some berries added before eating) or a few slices of good quality wholemeal toast with eggs or peanut butter. That way, your body has good quality carbs in the bloodstream to start, and because you have taken on protein and fat with them, it will absorb slowly from the stomach in to the bloodstream and not cause a spike, and the body will have the fuel it needs if your rides go over an hour, especially at higher heart rates, then again, don't be afraid to eat 30g of carbs every 30-45 minutes, so you continue to fuel the effort. What we cannot do as Type 2 is "carb load" in the old way, where you would a big bowl of pasta night before. What you are doing is effectively starving your body of the fuel it needs before, during and after the effort, so you're body is reliant on pulling those energy stores from your liver and some muscles to keep you going. If you find that you finish a ride and you then feel starving the rest of the day, that is a clear sign you have been under-fuelled for the effort you've done. Hope that makes some sort of sense, i have a tendency to ramble!? I am a great believer that this "we are Type 2 therefore all carbs are bad" is wrong, simply sugars and carbs are bad, complex carbs like brown rice, when eaten in conjunction with quality fats and protein if you're exercising regularly are needed. if you don't fuel well, you will end up exhausted and ill. What we need to do is "periodise" them around when we exercise. Plus exercise is the best thing we can do, when you get fitter, the systems of the body become more efficient including those that help us regulate blood sugar levels. [/QUOTE]
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