Food for Fuel: Diabetes Workout Nutrition

02/22/08 Nutrition & Exercise

By Eric Devine

We all know the prescription for a healthy life, eat well and exercise often. It’s implementing that can be the bitter pill to swallow. The combination within the prescription also poses a unique dilemma for those with diabetes.

What should we eat before, during and after working out so that we have the energy to complete and compete without the gut-heaviness of too much of a good thing?
   
My advice is primarily anecdotal. I am heavily involved with both cardiovascular and strength-training athletics. Therefore, this information is sound, and based on advice from the experts, but anecdotal, nonetheless.
   
Cardio Exercise:
So you like to test the threshold of your heart rate, torture your lung’s elasticity and fill your muscles with lactic acid? Good for you. Make sure that you have plenty of carbohydrate on board, preferably eaten at least 20 minutes before your warm-up. If your cardio duration is around that magic, fat-burning 20-30 minutes, 25 grams of carbohydrate should suffice. Beyond that window, you may need to ingest more during your endeavor.
   
One quick and easy carb option before the workout is the ubiquitous energy bar, but you can succeed just as easily and more healthily if you eat a banana, large apple, a cup of grapes, or a small box of raisins. Another option is to sip juice during your warm-up, to avoid the bloated feeling after gulping 8-12 ounces of liquid.

If you need more during the workout, you’ll need a fast-acting, almost pre-digested carbohydrate. Gel Shots by Clif work extremely well, as does an individually wrapped jelly packet. Other options include frosting and honey, both of which can be messy, but ultimately effective.
   
Post-workout nutrition for cardio is all about replenishing. Get hydrated, eat a small amount of protein (8-10 grams) and check your glucose level to see if more carbohydrate is necessary.
   
Strength and Weights:
So you’re working on the perfect beach physique, or are busting your abs for beautiful core strength and mid-line stabilization? Excellent. Weight lifting and strength training pack as much of a punch to your metabolism as a spinning or kickboxing class. They just do it differently; therefore, the nutrition for such exercise is also slightly different. 

Again, you need 25 grams of carbohydrate up front to cover the immediate tax on your body, assuming your strength program last 30-60 minutes. 

The post-workout prescription is where the nutrition differs from the cardio. It is vital that you get protein into your system within 30 minutes of completing your workout. A protein shake works well, as do tuna, cheese, eggs, even milk—but remember this has carbs. The amount of protein you need will vary based on your size and muscle mass development. However, 10-20 grams is a fair guide. Just like after cardio, do not forget to hydrate and test your glucose level.

Overall:
Whatever regimen you choose, cardio or weights, or even a combination, make certain that you discuss it with your doctor and nutritionist. Both can provide more exact figures for the guidelines I’ve suggested above, based on your body and individual needs. From there, simply remember to feed the machine that is your body so that the athletic demands you ask of it will provide the optimal return.