Pre- and post-workout snacks for people living with T1D

If you live with type 1 diabetes (t1d) and enjoy exercise, you probably already know that keeping your blood sugar regulated during and after a workout can sometimes be a challenge. This is common among those living with t1d, but it can be frustrating.

Just yesterday, I was working with a young man with t1d who likes to run. He was having unpredictable highs and lows post-workout and told me that he felt like he was in a Catch-22 when it came to exercise. He explained that he wants to stay in shape, but he feels as if he suffers from "brain fog" when his blood sugar varies after working out.

Together, we looked at data from his continuous glucose monitor (CGM) over the previous few weeks. We noticed that his blood sugar was much less likely to drop while running if he'd eaten a combination of protein and carbs before he hit the trail. We also noticed that his blood sugar was more stable after exercising when he consumed 15-20 grams of glucose (in gel or tablet form) during his one-hour run.

What to eat pre-workout when you're living with T1D

If you work out regularly, you probably already know that eating a heavy meal before exercising is a recipe for stomach cramps. However, most people don't experience negative effects if they have a light snack about 30 minutes before they begin to work out — especially if carbohydrates and protein are included. These nutrients can help fuel your workout and help you maintain healthy glucose levels while you break a sweat.

Some delicious ideas for pre-workout protein and carb combinations are:

• A smoothie bowl with dragon fruit
• 6 ounces of low-fat Greek yogurt and 1 cup of berries
• Chocolate almond butter protein balls

Post-workout pointers for people living with T1D

After a workout, your muscles need to replenish their glycogen stores. Glycogen is glucose that's stored in the muscles or liver and used when your muscles need quick bursts of energy. To replace glycogen stores lost while working out, your muscles withdraw glucose from your bloodstream. This is why you might end your workout with a normal blood sugar level but drop low after a workout if you don't eat relatively quickly.

To keep that post-workout drop from happening, it's a good idea to replace lost energy within 30 minutes after you've exercised. The number of carbohydrates you'll need depends on the duration and intensity of your workout. But most people can start with a combination of 30 grams of carbohydrates and any amount of protein, and then find the right combination for their situation by documenting their body's response.

If you tend to experience low blood sugar post-workout, avoid eating a large amount of fat post-workout. Fat slows digestion, so it will take longer for the carbs you eat to hit your bloodstream if there's too much fat in your meal or snack, and that puts you at risk for a low that's difficult to bring up.

Some popular post-workout combinations you might like to try include:

• Homemade peanut butter vanilla protein bars
• An apple with string cheese
• 6 whole-grain crackers with 2 tablespoons of almond butter
• Protein pancakes

Using a CGM during exercise

Just like with my client, your CGM can be incredibly helpful in identifying how to best support your workouts. If you have a stand-alone CGM, you can use it to monitor the effects of exercise on your blood sugar in real-time. This enables you to treat an upcoming low with glucose before it becomes a significant problem. Your blood sugar can then remain stable, and your workout can continue as planned.

The real magic happens when you have a sensor-augmented pump (SAP). This means that your CGM and your pump can "talk" to each other, and the blood sugar levels that your CGM sends to your pump automatically increase or decrease the flow of insulin into your body, at rates set by your endocrinologist. Using a CGM and SAP together is a powerful combination for blood sugar management.

Temporary insulin rates during exercise

Many people living with t1d find it helpful to use temporary basal insulin rates during more strenuous exercise. Often, individuals need to decrease their basal insulin rates by about 20% — and sometimes significantly more. If you find that your blood sugar frequently runs low during and after your workouts, contact your healthcare team to ask about using temporary basal rates during exercise.

Regular exercise provides physical and mental health benefits, and it's one of the keys to preventing chronic health problems such as heart disease that sometimes occur with t1d. With some thoughtful planning, people with t1d can fuel up to work out and keep their blood sugar in balance.

Looking to discover more guidance and advice around living a full life with diabetes? Explore the Health Insights blog for additional tips and valuable information.