Living September 8, Is Exercise After Insulin Unsafe? Living September 1, September 8, September 3, September 1, August 27, Ginger Vieira Ginger Vieira has lived with type 1 diabetes since , along with Celiac, fibromyalgia, and hypothyroidism.
She is the author of several books: When I Go Low for kids! Her background includes a B. She lives in Vermont with two kiddos, her handsome fella, and their amazing dog, Pedro.
Related Articles. November 1, December 15, April 15, Given that there are positive aspects of both a high carbohydrate and high fat diet, the combination and timing aspect brings together the better of these two approaches and is furthermore enhanced when you introduce activity. The key is to use insulin timing, which is the same as timing carbohydrates, fats and proteins.
Insulin has a leveraged effect at various times of our day and especially around activity. How much do you eat? What do you eat? The reason for this is that your body has an amount of stored up glucose glycogen that it can access for approximately an hour.
Insulin tells the body to store fat and burn carbohydrates — a resource you are already carrying stored in the muscles. If you are in fact hungry and need to eat prior to your activity, you should consume a small amount of good fats i. Good lean proteins also work well in this way however for Type 1s, some amount of insulin may be necessary which can make the fat burning session less successful.
The key is to do the workout slightly fasted and with as little food as necessary to satiate and sustain you. For Type 1 diabetics the most important factor to consider before being active is how much insulin is on board from both basal rate and boluses. If there is insulin on board, some amount of glucose will need to be consumed to prevent a low blood sugar. Due to the fact that synthetic insulin has a duration of insulin action from 3.
When you are done being active, you can now bring carbohydrates and protein into the picture. Carbohydrates to replenish muscle glycogen that was lost and protein to balance blood sugars and repair and develop lean muscles. This bodes well for trying to reduce ones total daily dose of free floating insulin and leaning out. Outside of this recovery window you can transition back to a greater balance of all macronutrients including good fats.
If the activity is very easy in nature, defined on a scale of perceived effort , 10 being a maximum type of effort, less than a 3 would be considered very easy then its not necessary to have copious amounts of carbohydrates but rather a higher proportion of protein and some good fats post activity with only a modest amount of slow burning carbohydrate. To see an example of nutrient coaching for low to moderate activity levels, follow here. Whether you are very active or lightly active the balanced approach should mix the macronutrients proteins, fats, and carbohydrates as follows.
Life will happen fast and timing insulin and nutrition will be tricky as you are locking into insulin over many hours of the day with varied meals. Only practice and learning with repeated steps and planning can lead to greater success. Ultimately, choosing the balanced low insulin approach via nutrient timing will lead to longer-term weight loss and happiness with enhanced blood sugars.
Board of Directors. The Team. If you have type 1 diabetes, you should also do what you can to ensure steady glycemic control — optimizing insulin dosing will minimize the intake of excess calories. Please reach out to your healthcare provider to discuss your weight loss goals and specific plans and help you make the most appropriate medication adjustments. Read more about blood glucose monitoring , diabetes diet , diabetes management , exercise , insulin , weight loss.
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