Following the brilliant advice from people on this forum (LCHF), I've brought my blood sugar under tight control (it sits between 4.5 and 5.6 all day now, even after meals), apart from one thing: I play 5 a side football once a week and it always, without fail, spikes my blood sugar.
It's very strenuous exercise which I understand can cause the liver to dump glucose and cause a spike, but last night my BS went up from 5.4 before starting to 10.6 after I'd finished which is a huge spike. It did come back down to 5.0 within a couple of hours so it's a temporary issue but one I'd like to eliminate or reduce if possible.
What confuses me is where my liver is getting the glucose from to dump into my system - I'm currently on less than 20g of carbs a day (mainly from vegetables) so am adding very little into my system! I eat around 80g of protein a day which is not excessive but I wondered if that was still a bit high and I should drop down a bit on that? I guess the other question is whether these short spikes are worth enduring for the benefits exercise brings?
Hi
@phil1966
Apologies I haven't commented sooner - I lost your thread!
I thought I may be able to offer some information which may help with regards to managing your high BGs after your football matches.
Firstly, though your body may now be keto-adapted (so your body has become used to using ketones as a fuel source) once your activity level rises in intensity, your muscles choose to use glucose as their main fuel source. Initially when you begin playing your match, your muscles will use their on-board glucose stores to fuel the work. After a while though they will begin to take glucose out of your bloodstream. Even on a low carb diet, your liver is able to maintain glucose (stored as glycogen) levels in your body through gluconeogenesis
http://en.wikipedia.org/wiki/Gluconeogenesis
The high blood glucose levels after the game could possible be curbed - and logically the following may help you manage the highs:
1) As mentioned above, after a period of playing football (after 30 mins or so) your muscles will naturally begin to draw glucose out of your bloodstream - lowering your BG level. There is a possibility that this is causing your liver to release glucose as it tries to restore the balance.
Unfortunately when you have diabetes, the hormone that acts as the 'off' switch for your liver to trigger it to stop releasing glucose once your BGs are back within the normal range can become faulty and it is much slower to act. Hence this could be one of the reasons for the higher BG levels.
2) When you have a rush of adrenaline, or your heart rate rises above a certain level (which will no doubt happen when you're playing football) Your body automatically responds with a 'fight or flight' response, which also triggers your liver to kick out glucose into the bloodstream!
A couple of thoughts then;
@cold ethyl makes a valid point that low carb snacks appear to curb morning liver dumps. There is no scientific proof to back this up (that I know of), but I am aware anecdotally that it seems to work. Indeed on one previous thread on the forum I seem to recall that cheese straws seemed to do a good job of keeping them in check!
The second thought comes from my understanding of the science of how your body utilises the glucose when exercising.
Within your muscles, you have what are known as GLUT4 receptors, or 'transporters'. When you exercise, these GLUT4s proliferate and are mobilised to the surface of your muscle cells, and enable glucose to be drawn into the muscle cells (no insulin required!). After exercising these transporters remain in greater numbers and are held nearer the surface of the cells for 24 (and longer) hours. If you think about it this explains why insulin resistance lowers with exercise - the GLUT4s are doing the job of transporting glucose for a day or so after the activity.
So, with this in mind, if you are trying to reduce the spikes after a game I would suggest you want to ensure your GLUT4 transporters are working at maximum capacity and efficiency during and after the game. Theoretically then , it would seem logical to suggest that going for say a moderate run the day before the game will make your body more able to gobble up the glucose during the game.
Secondly, warming your muscles up thoroughly before the game should have a beneficial effect (again, just by mobilising the receptors before you even begin)
One other thought - I understand you take metformin? If I am correct, then metformin takes on the roll of the hormone within the liver that triggers it to stop releasing glucose. (It basically takes on the role of the 'switch')
If you are taking the meds at night, perhaps (with the approval of your HCP) consider taking them in the morning and therefore closer to the time of the game?
Hoping something there is of use, and keep it up! Bx
Why not consider joining the Sporty Diabetics Type 2s Facebook group?
www.teambloodglucose.com