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Advise on exercise please

cuddles1985

cuddles1985

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Ive recently started doing a bootcamp style class....i just need some advise on what foods to eat before hand so that my sugars dont dip so i head for the lucazade and gives me the energy i need for the hour. Any help will be greatly appreciated, id rather get the advise from experts than the people who think they know!


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Well done on the bootcamp class, not easy. Firstly, what are you levels before and after ? There are various ways of dealing with this, if it's a class you attend regularly, you could reduce insulin from previous meal ? Depending on how much you are dropping, depends what sort of snack you want but probably better to eat something with slower acting carbs such as nuts or something rather than lucozade. There is also a good website called runsweet,http://www.runsweet.com
There's some good advice there. Good luck.
 
Hey there cuddles1985,
Great you're taking bootcamp style classes!

You should be able to get an idea of how to manage BGs with exercise at www.teambloodglucose.com (you don't say if you're type 1 or type 2)

Best practice is to start with steady BG's at around 6, and rather than carbing up front, better really to carb after the first 20 to 30 mins or so into exercise. (Test to see where your levels are first - it could be that your exercise is raising your heart rate enough to cause a blood glucose rise anyway, and so negate the need to carb at this point)

Lucozade/Coke/Sports gels all fine to use - even a banana can be useful for slower release, as it contains potassium to help your muscles take up glucose from the bloodstream.

Remember to watch out for falling blood glucose levels after exercise, as your muscles and liver re-stock their glycogen (glucose) stores.

Have a read through the TeamBG site - any questions or issues, report back - you could also join the Facebook group Sporty Diabetic Type 1's for ongoing advice.
For more detailed information on exercise and diabetes, you can also refer to www.runsweet.com

Hope that helps a bit.
Happy 'booting'!;)
 
Thanks very much for reply....im a type 1 have been since 11 am 30 nxt year and want to get on top of my weight and get more active too... Ive been doing this gor 3 weeks now, i was having a pasta dinner roughly 2hrs b4 and taking less insulin and earing a banana roughly 30mins before. I didnt realise that my levels could be that low before the starti was trying to keep them atound 10 or higher so was drinking lucozade when tgey dropped to around 6. But finding my levels raised to 15+ 1-2hrs after.


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mo1905 said:
Well done on the bootcamp class, not easy. Firstly, what are you levels before and after ? There are various ways of dealing with this, if it's a class you attend regularly, you could reduce insulin from previous meal ? Depending on how much you are dropping, depends what sort of snack you want but probably better to eat something with slower acting carbs such as nuts or something rather than lucozade. There is also a good website called runsweet,http://www.runsweet.com
There's some good advice there. Good luck.[/QUOTE


I try to start at around 13 but thr last 2 weeks ive been after having a pasta dinner and only doing about 4 units of insulin my levels didnt increase to what i wanted (13) i guess im just worried that if they drop really low i wont feel it and end up passing out or something. During the class if i getdown to 6 i panic and top up with lucozade. And this is the other thing do i eat a meal before hand or do i eat a meal after? All so confusing!


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cuddles1985 said:
Thanks very much for reply....im a type 1 have been since 11 am 30 nxt year and want to get on top of my weight and get more active too... Ive been doing this gor 3 weeks now, i was having a pasta dinner roughly 2hrs b4 and taking less insulin and earing a banana roughly 30mins before. I didnt realise that my levels could be that low before the starti was trying to keep them atound 10 or higher so was drinking lucozade when tgey dropped to around 6. But finding my levels raised to 15+ 1-2hrs after.


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Just take it one step at a time - and check your BGs before, during and after so that you can monitor what's happening and make any adjustments necessary.

As you become fitter you should find that your insulin sensitivity gradually improves too, so keep that in mind if you are finding that you are seeing a greater than expected blood glucose drop for your 'normal' insulin doses.:)
 
Bebo321 said:
Just take it one step at a time - and check your BGs before, during and after so that you can monitor what's happening and make any adjustments necessary.

As you become fitter you should find that your insulin sensitivity gradually improves too, so keep that in mind if you are finding that you are seeing a greater than expected blood glucose drop for your 'normal' insulin doses.:)
Click to expand...



Thanks its all so confusing! Need to get on top of the counting carbs again also as have got abit slack at that as of late need another master class i think!


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BG levels of 13 prior to working out is too high. I would aim for about 7 or 8 and eat a handful of nuts or cereal bar or similar. Dropping down to 6 is fine too, nothing to worry about. You need to experiment a little. Test before, during and after exercise and with different snacks until you manage to work things out a little better. Main thing is, keep up the exercise !

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mo1905 said:
BG levels of 13 prior to working out is too high. I would aim for about 7 or 8 and eat a handful of nuts or cereal bar or similar. Dropping down to 6 is fine too, nothing to worry about. You need to experiment a little. Test before, during and after exercise and with different snacks until you manage to work things out a little better. Main thing is, keep up the exercise !

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Thanks for that, ive never been told that with exercise i was worried id go too low if my levels were too low to start with, thanks for the advise!


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What would the best foods to eat before/after exercise? Im going to be looking at changing my whole eating plan as ive said i do want to be alot healthier and at the moment its shocking at what i eat!


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Can you describe some of the exercise you are doing? I suspect that the bootcamp workouts being high intensity stop-start type workouts are triggering some adrenaline release and hence glucose dump from the liver, so while you see an initial drop, you then get the post exercise spike. I've seen the same thing on interval wokouts myself.

I would be testing every 30 minutes myself and would not be eating unless I dropped below 5. If you are exercising 2 hours after a meal you will still have a bolus acting, so you may want to think about reducing that slightly, by personal experiment as well.

Good advice frm Mo on starting levels as well, 13 will be too high and will actually impede performance
 
ElyDave said:
Can you describe some of the exercise you are doing? I suspect that the bootcamp workouts being high intensity stop-start type workouts are triggering some adrenaline release and hence glucose dump from the liver, so while you see an initial drop, you then get the post exercise spike. I've seen the same thing on interval wokouts myself.

I would be testing every 30 minutes myself and would not be eating unless I dropped below 5. If you are exercising 2 hours after a meal you will still have a bolus acting, so you may want to think about reducing that slightly, by personal experiment as well.

Good advice frm Mo on starting levels as well, 13 will be too high and will actually impede performance[/
QUOTE]

Thank you, we do diff things each week really no two weeks are the same , ive reduced my insulin quite alot on the days i do the class i try to eat a pasta dinner befor and have only been inj 4u. I just didnt realise and was never told that starting with normal levels is the proper way of doing things - i wasnt even told when in school thats the way i was always told to eat a mini mars bar before my pe lessons! Also my nurse said about having isotonic drinks instead of plain water is this the right way? I just want to get it right as i really do live doing these classes and want to build on the amount i do once ive got the confidence in myself and that im doing things right with regards to my diabetes.



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