Increasing Carb/Protein intake - post exercise lows

[PseudoBob77]

I just started working out with weights again at home after a couple of years of no gym or significant exercise. It's shocking how insulin sensitivity rapidly increases and post workout glucose and calorie burn gives random and delayed lowering of blood sugars, especially when stepping up to intense exercise bursts.

At least with intense monitoring you can recover quickly, blood sugars yesterday went like this.

4.4 - 03:38
4.8 - 07:39
08:21 - 15 minute anerobic exrcise
15.8 - 09:35 post exercise spike
6.4 - 10:23
5.0 - 11:33
5.5 - 12:23
6.4 - 14:20
6.2 - 15:24
15:46 - 10 minute exercise anerobic
5.9 - 16:45
5.6 - 18:17
4.8 - 19:11
5.5 - 20:34
4.2 - 21:33
1.7 - 22:50
4.7 - 01:54

The post exercise spikes don't happen following every workout, so yesterday I consumed a massive 811 carbs, I can take on a massive carb consumption and still keep blood sugars in check a lot of the time. However, the random peaks and troughs you gotta stay on top of as your body adapts to changes in exercise habits. I don't like the hypo symptoms when you get a fairly quick drop to below 2mmols, and I've not had a blood sugar that low for well over a year or so. It creates extreme fatigue and tiredness, and my eyesight starts to fail below 2 where I can feel borderline fainting. I certainly don't want nocturnal hypos that low post exercise and thank god I avoid them.

Thing is, i noticed this two years ago when working out with fairly heavy weights back then, step up the number of reps and increase the duration with 36kg and 40kg kettlebells and the post exercise latic acid burn creates a huge glucose demand on the muscles and this can last 24-48 hours from what I've read.

How do other forum members here deal with delayed post exercise blood sugar flucuations?

Many thanks
Chris

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[KevinPotts]

With a 20g carbs per day LCHF lifestyle I find only small impacts after exercise. Cardio always lowers my BG...resistance increases it for a short while, but the impact on other metabolic markers such as BP and BPM ha e been positively dramatic


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[njkostova]

Hi,
I`m doing 4-5 times per week cross-fit or fitness for about 30-45 min. I take low doses protein shake with 5 gr of carbs total before and after training. Always my blood sugars after exercise are above 15...and after injection sometimes back to normal or eventually i`ve got lows....Do you plan your exercises in time when you have acting insulin? Because if the exercise is 4 hours after novorapid its finished his work and maybe this leads to those highs? Is there scheme for taking injection and training?

 

[PseudoBob77]

Hi,
I`m doing 4-5 times per week cross-fit or fitness for about 30-45 min. I take low doses protein shake with 5 gr of carbs total before and after training. Always my blood sugars after exercise are above 15...and after injection sometimes back to normal or eventually i`ve got lows....Do you plan your exercises in time when you have acting insulin? Because if the exercise is 4 hours after novorapid its finished his work and maybe this leads to those highs? Is there scheme for taking injection and training?

I take novorapid about an hour before training with a protein shake. Then depends on how intense the exercise is and take on an additional 20-30 carbs if necessary. The spikes can be random, these can sometimes ocurr due to a delayed insulin uptake from where i've injected and other times exercise increases the speed of insulin absorption.

I don't know whether it's the stress on the body that causes the blood sugar to spike 2-4hours after and the lactic acid burn causes the liver to secrete glucose post exercise.

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