Started today.
No Nurishment. Feel hungry especially after hour and a half of shadow boxing, punching/kicking kick bag. Followed by 30 mins of cycling/sprinting/jogging.
Will try keep it clean and lean when I get in.
Get chiseled physique or die trying
Hi!
I love your enthusiasm!
Okay - couple of thoughts that you may like to consider,
1) No Nourishment before you begin your training is a good idea. It means that your body isn't busy trying to digest and cope with all that glucose going around your body and can instead focus at the task at hand. For somebody without diabetes, their pancreas pretty much switches off insulin production when they exercise, and the muscles use a different mechanism to take glucose out of the bloodstream.
2) Depending on how intensively you are training, your liver may be triggered into dumping glucose into your bloodstream. The liver usually just tops up BG to be at a healthy level, but if your heart rate rises significantly, a cascade of events in your body trigger the liver to dump glucose. You will therefore get a BG rise.
3) In order to manage blood glucose rises, it is best to combine both higher intensity exercise with lower more moderate exercise. Moderate bouts of exercise allow your muscles to just gobble up the glucose in your blood, and doesn't trigger more to be released. Additionally where high intensity exercise causes the muscles to basically burn just glucose, at moderate intensity fats are burnt at a higher proportion (which is good right?)
4) If you are doing a couple of hours of pretty demanding exercise regularly, and eating a low carb diet, you run the risk of not allowing your muscles to re-fuel and repair adequately between sessions. Depending on what your BG is when you finish your session (ideally it would be best to do a 20 min 'cool down' jog to allow your muscles to soak up any of that extra glucose swimming about), if it is at a reasonable level - say 7 to 8mmol/l, then why not drink your 'Nurishment' at this point?
Remember, after a pretty tough bit of exercise, your muscles (and liver) have just burnt through a load of on-board fuel. They need to re-stock, and for the next few hours they are going to need to get that energy back from somewhere. If you are doing this much exercise on a regular basis, then you will begin to feel fatigued because you are not allowing your body to recover adequately.
Why not give your body what it needs (an energy/protein drink say) to recover 15-20mins or so after your training, then low carb all other meals?
Places to look for more advice -
http://www.torqfitness.co.uk/nutrition/torq-recovery (just read the 'science behind' - obviously it's not quite the same when you have diabetes, but it's nevertheless good science)
www.teambloodglucose.com Take a look at the Type 1 case study movie - (it might be interesting, even though you are type 2) Specifically pause at 2.55min into the film - there is a diagram that shows how different fuel sources are burnt at different rates. At moderate intensity 50% of fuel comes from fat sources, but at high intensity this reduces to 25%
Happy training! Keep up the good work - Mr Chiseled perfection in the making!
