Sports nutrition advice

[IanD]

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:

First of all pay attention to fluids - I recommend 500mls of water an hour before so you start fully hydrated and then aim for 125mls every 20 minutes. That will prevent dehydration which will also make you tired and cause muscle cramps.

Pre exercise meal - add in 10 g CARB if the exercise is going to last more than an hour and is strenuous.

Test about half an hour before and if BS less than 5.5 you need an extra 10-20g Carbs - a quick acting carb like jaffa cakes or a sports drink.
100 mls Lucozade sport is 6.5g or a jaffa cake is 10. having these carbs you prob will not find that they will "sit" in your stomach.
During exercise this is a guide to start

Hard exercise for 30 mins – 10-20g Carbs
1 hour light exercise – 20g carbs
Light Exercise less than 30 mins – no extra
1 hour hard exercise – 40g carbs

I would start with the 20 g carbs for the game and if you use it as a drink then you would spread the carb over the game and take it all in one go like with a cereal bar.

Post exercise test again and if your bs is less tha 5 the have another 20g carbs.

One of the probelms with exercise is that people react in different ways and it may take a few attempts to get it right but more testing is the key.
Athletes keep their muscle glycogen levels topped up by almost the little and often plan. Not having carbs means you do have to work harder to convert fat and protein into glicose - the process may not be as quick.

Try this and let me know how u get on - I have used this many times with different sports and it does work.

My experience in a 3 hour 4 set match was painful.

no problems .

Let me know how it goes.

6:16 5.5 overnight
12:38 5.8 before lunch
I bought sports drinks ready for the match
17:30 4.6 before salad with 1 slice of bread - carb=21 g
300 ml tea + 200 ml water
18:30 9.4 before start. We lost the first set against their 1st pair 6/1, but it was close fought & we had game points in 3 of the games we lost
19:20 15.4 Lost 2nd set against 2nd pair 6/2
19:56 12.4 1 set all against their 3rd pair, 3/6 6/4
21:20 8.2
Chicken & salad was served after the match
22:25 8.2

We took longest in every round, so there was no rest for us between sets.
Overall the match was drawn, so our last set was vital. Good job we didn't know, or the tension might have made a difference.

Thanks for trying to help, Ally, but I don't think I will try that advice again. I'm sure the high BS affected my game - I was well below my normal form, & not just because of the leg. Coordination was affected.

I drank about 700 ml water during the match. Even so, my mouth was dry during the whole match - something that is not normally a problem. I'll have to find someone to give the sports drinks to.
My leg started being uncomfortable during the first game, & got worse during the next 3 hours. I was surprised I was able to play the 4 sets.

Ally did give further advice.

I've tried a different system. (next post)

 

[IanD]

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.

 

[IanD]

Ally - welcome back - I trust you enjoyed your short break

Any comments :?:

 

[ally5555]

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.

 

[IanD]

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.

 

[ally5555]

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!

 

[IanD]

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.

 

[Hully118]

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

 

[IanD]

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 :?:

 

[Trinkwasser]

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

 

[IanD]

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 :?:

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.

 

[phoenix]

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: )

 

[IanD]

Thanks, Phoenix - I don't know how to interpret the tables - if I need to. I wasn't over-exerting.

 

[borofergie]

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: )

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.