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Sports nutrition advice

IanD

Well-Known Member
Messages
2,429
Location
Peterchurch, Hereford
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Dislikes
Carbohydrates
I am concerned with keeping active particularly with tennis. I play at club standard, & don't expect any concessions for my age.

I am 69, T2 for 10 years, HbA1c 6.7 . I have followed the generally recommended low sugar/salt/fat, complex carb diet all that time. I started on Metformin about 4 years ago, 500 mid-day & 1000 with the evening meal. I have been substantially without complications, but these are beginning - signs of retinopathy in one eye & proximal neuropathy in my right thigh.

For years my fasting overnight BS has been just below 7.

On the Carbs thread pages 24 on this sporting advice was given:
My experience in a 3 hour 4 set match was painful.
Ally did give further advice.

I've tried a different system. (next post)
 
I needed about 10 days break from tennis, during which time I have maintained low carb.

My overnight average BS is now 5.7, down from 6.7.

I played a friendly match this morning.
Overnight - 5.1
20 g carb porridge at 8:00
10:15 - 6.1 - before tennis
11:06 - 4.6 - after 7 games. I then had a dried apricot, & had a further 4 at intervals throughout the match. I drank about 500 ml water while playing.
11:31 - 6.5 -
11:56 - 7.0 -
12:27 - 6.9 - End of play, cup of tea & an apricot.
Score - lost 3/6, 6/6, 2/6 but very hard fought all the way.
12:56 - 8.3 - Went home after post match chat.
I forgot my heart rate monitor, but previous experience indicates 130-150.

Two hours of tennis, with no fitness problems, nor leg pain, no dry mouth & no after effects.

That looks like the winning formula for maintaining vigorous activity at satisfactory BS levels.
 
Ally - welcome back - I trust you enjoyed your short break

Any comments :?:
 
Hi had a nice break thanks.

It is always trial and error but maybe u respond better to a trickle of carbs - like the apricots.
Also maybe u were dehydrated - most of us overlook this but it doesnt matter what level u play at fluid plays a major part. watch the players todaty at wimbledon they will drink at every stoppage.
If you are thirsty then u are prob already dehydrated - it is the last sign. Finding the right crab for u is the key - some find a drink the best . Very few people can exercise for any length of time without some extra.
But I think what it shows it that carbs do play a part as they are turned over a faster rate - playing sport does put pressure on glycogen stores but finding the right way of dealing with it varies in indivuduals.
 
Low carb isn't a complete solution - I still get leg pain, whether or not I play.

The idea of loading carbs before playing seems a bad idea, but some sports may be less amenable to frequent water/apricot breaks.

We've now got a footballer on the forum, so his requirements & experience will add to our knowledge.
 
footballers prob need more carbs - they run an average of 5-8 miles per game .

Same deal with the fluids.

Pre match some carbs 10-20g and then maybe the same during the game but it is a bit hit and miss so lots of bs i am afraid.

I would try the first ideas and then review!
 
2 hours & 3 sets last night - including a set of singles. I was aware of some leg discomfort after an hour - more of an ache than the crippling pain I have had. I did not take apricots, nor did I test. I drank about a litre of water.

Before that I had a short cycle ride - & even the exercise bike at the gym was impossible last week - all that knee flexing.

I do not believe the "no pain, no gain" theory, but should I have a complete break from exercise? I intend to stay active as long as possible.
 
Hi Ally,

Some advice on football for BS would be appreciated (type 1).

My sugars beforehand are usually around 7 but within 30 mins they increase up to 16 or so and I struggle with my energy levels.

Im thinking of taking additional insulin with the meal before training or a match (an hour before maybe) now to counter balance this and obviously have lucozade around in case I drop during. Have you come across this before?

Thanks
Paul
 
I haven't used my heart rate monitor while playing tennis for 6 months.

Previously in a tough service game, the heart rate would go above 150, & I had to wait for it to come down below 150 before I continued. Tonight the highest was 143 after a 14 minute service game with lots of deuces. Even during that game it was normally below 140.

Is that another benefit of reduced carb :?:
 

It's plausible, also in a longer term way by improving your energy and allowing you to exercise more. Blood pressure reduction might be a part of it also.

I went the opposite way, for a long time my heart rate was locked between 60 - 80 bpm and exertion would make it beat harder but not faster - probably autonomic neuropathy, which has taken a long time to resolve, but it now speeds up properly again
 
I used it again yesterday after a couple of years. The highest it reached was 141, & that was in a set with 3 hard hitting younger players. And we won 6/4.

I'll wear it for table tennis this week.
 
Have you ever tested your max heart rate ?
On the crude 220-age calculation 141 is around 95% of your max. If that is anywhere near accurate then you wouldn't really expect to be at that level or above for long.
This is supposed to be a better calculation as it includes your resting heart rate.
http://www.briancalkins.com/HeartRate.htm

I know mine is actually higher than calculated levels (one of the 'advantages' of my diabetes is that I get an exercise stress test every 2 years :lol: )
 
Thanks, Phoenix - I don't know how to interpret the tables - if I need to. I wasn't over-exerting.
 

Yeah - me too. I'm 40, so mine is supposed to be 180, but I can easily pull 195 bpm during a 5k. I have a feeling that's probably kinda bad.

I'd love an exercise stress test.
 
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