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Toning up for type 1

J

JamesWebb1989

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Hi there

I am a type 1 diabetic and have been for 26 years. (Aged 27now) I am currently doing personal training sessions twice a week to try and tone up and lose some of my body fat. I am not particularly large, 12 stone 2 and 5 ft 8, but would like to just be a bit more defined. My problem is when I go low all I want to do is stiff my face with biscuits. Just wondering whether anyone knows of any low fat and low calorie solutions to low bloods.

Thanks for any help in advance.

James Webb
 
Hi James!
Firstly, well done for getting on the exercise. Since I started exercising regularly my control has improved so much. The best thing I use to treat a hypo is glucotabs or gluco juice. The tabs are only about 16 calories and they work fast. Any other sweets would also work. Biscuits are higher fat which makes the uptake of sugar slower.

Hope this helps,
Steph
 
Hi Steph

Thanks so much for your reply. I know, feel like I have so much more energy when doing regular exercise. Also doing a lot less insulin. It's quite hard though isn't it because when I go low, don't know about you, but I get uncontrollable hunger and just want to eat everything in sight. I hope that you diabetes is going well. And if I can ever help you with anything, don't hesitate to contact me.

Kindest regards

James
 
Yes definitely, I actually woke up in the night recently and was so low I ate everything, then went really high! I think the key is catching it before you get to that point. Maybe you could try regular sips of lucozade when exercising? I often put a lot less insulin for the meal before I exercise too. It takes a while to work it all out so don't get disheartened :)
Good luck!
Steph
 
I think it's normal to want to stuff your face when you're low, it's certainly how I feel too! All I want to do is raid the kitchen and eat everything in sight!

To be honest the best way to tackle this is to stop going low in the first place: although that's easier said than done, I know. Have you tried some basal testing to make sure your long acting insulin is at the right level? If you're having more than a couple of hypos a week you should be able to try tweaking your insulin regime to help.
 
This is one of the many reasons why many of us choose to follow a diet that's conscious of the glycemic index and/or a diet that's low in carbs (rather than low in fat).

Lots of carbs all at once becomes harder to control, and as you probably already know, fat helps to slow the absorption of carbs.

If that's not of interest to you, then consistency is key. It's boring, but eating the same foods and performing the same types of exercise each week helps tremendously with keeping the unexpected highs/lows to a minimum.
 
JamesWebb1989 said:
don't know about you, but I get uncontrollable hunger and just want to eat everything in sight.
Click to expand...

It's a great hypo warning sign to have, I get that hunger feeling too.

With regards to the hypo's, as @pinewood says you can reduce them if you make some adjustments to your insulin, but have a look at the following website, it was set-up for people with type 1 diabetes who enjoy sport:

http://www.runsweet.com/
 
Hi James, sounds like you're having fun with the exercise sessions, I think the best advice regarding low sugars is prevention is better than cure. If only it was that easy though. I think trial and error is something we have to try. So many things can effect our blood sugars, what we've eaten prior to training, time of day we train, type of exercise and intensity. It's probably a good idea to keep a log with as much info as possible to see any trends occur boring I know but a picture may develop within a week or so. A few tips I have to offer from my own experiences are, 2tea spoons of glucose powder mixed with orange cordial and water to drink whilst working out, a piece of fruit after training and try to wait at least an hour after training before checking my sugars. All probably a bit random but it's helped me in the past. As with the problem of eating all the wrong stuff when we go low, well I could give loads of advice but if you're like me rational thought goes out the window at such time's . Personally I just accept it for what it is, a minor blip and do an extra 5 minutes next time I train. Good luck and keep pumping that iron.
 
I don't exercise any more because it's too much of a roller coaster but perhaps reducing your insulin and having a pre work out snack such as a big tablespoon of peanut or almond butter might help prevent the low. As I also agree prevention is a better option than treating the nut butters. Should supply some energy as well as help slow the low.
 
JamesWebb1989 said:
Hi there

I am a type 1 diabetic and have been for 26 years. (Aged 27now) I am currently doing personal training sessions twice a week to try and tone up and lose some of my body fat. I am not particularly large, 12 stone 2 and 5 ft 8, but would like to just be a bit more defined. My problem is when I go low all I want to do is stiff my face with biscuits. Just wondering whether anyone knows of any low fat and low calorie solutions to low bloods.

Thanks for any help in advance.

James Webb
Click to expand...
I bought Diabetic Athlete's Handbook to deal with this. The writer gives lots of case studies of athletes and how they adapt their insulin and diet for different exercise types. it is really useful. There are two basic approaches: change what you eat or change your insulin doses, or combine the two approaches. If you are trying to lose weight, but getting hypos which force you to eat, then it won't work the way you want. You can end up fitter but coated with a thicker layer of fat! So you need to learn to manipulate your insulin properly. It does require trial and error but the Handbook helps by giving you an idea of where to start,
 
Yes, it's the one. It's very useful. A lot of the stuff in it is just motivational, but it is great to read about T1s who eat massive carby breakfasts then work it all off without ANY insulin at all! Then a few units in the rest of the day. I have no intention of being such a pro-athlete. I'm past that age now, LOL, but it gives useful tables of suggestions for people on MDI and pumps for every kind of activity, from marathons to housework!


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