The Role of Nutrition Timing in Blood Sugar Management During Workouts

Written By The Additive Space

Proper nutrition timing is critical in managing blood sugar levels and maximizing workout performance, especially for individuals with Diabetes. Knowing when and what to eat before and after exercise can help stabilize glucose levels, boost energy, and aid in recovery.

Pre-Workout Nutrition: Fueling for Stability

The primary goal of pre-workout nutrition is to ensure that glucose levels are within a safe range and that the body has adequate energy for physical activity.

  1. Assess Glucose Levels
    Use a Continuous Glucose Monitor (CGM) or glucometer to check blood sugar before exercise.

    • If glucose is below 100 mg/dL, consider a small carbohydrate-rich snack (15-30 grams), such as a banana or whole-grain crackers, to prevent hypoglycemia.

    • Exercise may need to be postponed if glucose levels are above 250 mg/dL, especially if ketones are present.

  2. Choose Balanced Snacks
    Combine carbohydrates with a small amount of protein or fat to promote sustained energy without rapid glucose spikes. Examples:

    • Apple slices with peanut butter

    • Greek yogurt with berries

    • Whole-grain toast with avocado

  3. Timing is Key
    Consume your pre-workout meal or snack 30 minutes to 2 hours before exercising, depending on the size of the meal and your body’s digestion rate.

During Exercise: Staying Safe and Energized

Monitor glucose levels periodically during workouts lasting longer than 60 minutes. If glucose levels drop, quick-digesting carbs like glucose tablets, sports drinks, or fruit juice can help stabilize them.

Post-Workout Nutrition: Recovery and Replenishment

After exercise, the body is primed to replenish glycogen stores and repair muscles. Post-workout nutrition is also essential for preventing delayed hypoglycemia in individuals with Diabetes.

  1. Check Glucose Levels
    Post-workout glucose levels can vary depending on the intensity and duration of the activity. Ideally, they should remain between 100 and 180 mg/dL.

  2. Prioritize Carbohydrates and Protein
    A mix of carbs and protein helps replenish glycogen and support muscle recovery. Aim for a 3:1 or 4:1 carbohydrate-to-protein ratio within 30-60 minutes of finishing exercise. Examples:

    • A smoothie with fruit, protein powder, and almond milk

    • Grilled chicken with sweet potato and steamed veggies

    • Cottage cheese with a handful of granola

  3. Hydrate Effectively
    Exercise can lead to dehydration, which impacts glucose metabolism. Replenish fluids with water or an electrolyte-rich drink to stay hydrated.

The Science Behind Nutrition Timing and Blood Sugar

Exercise enhances insulin sensitivity, meaning muscles become more efficient at using glucose. Pre- and post-workout nutrition help balance this effect:

  • Before Exercise: Prevents glucose from dropping too low due to increased muscle uptake.

  • After Exercise: Replenishes depleted glycogen stores while maintaining stable blood sugar levels.

Tips for Fitness Professionals

  • Work closely with clients to develop individualized nutrition plans based on their glucose patterns and workout goals.

  • Encourage regular monitoring with CGMs or glucose meters to fine-tune timing and food choices.

  • Educate clients on recognizing symptoms of hypo- and hyperglycemia during exercise and responding appropriately.

By mastering nutrition timing, fitness professionals can empower clients with Diabetes to optimize their workouts, enhance performance, and improve overall glucose control. A well-fueled body is a step toward better health and fitness success!

The Additive Space

IDEAS ARE OUR PASSION…FUELED BY COFFEE + TRAVEL

Our ideas come from a variety of places, but mostly extensive travel and too many coffee shops too count! ;)

We pull experience from our degrees; BS Mechanical Engineering, MSc BioEngineering with a focus in Medical Device Design, BS Civil Engineering, and MS Mechanical Engineering with a focus in High Speed Fluid Dynamics.

Our team's work experience spans international borders and includes; research anchored in cardiovascular pathology and medical device design, component research and design for liquid propulsion systems, liquid propulsion component testing, liquid propulsion systems testing, and work with the International Space Station.

With engineering backgrounds, years of practice and a passion for design, we have what it takes to help develop and foster your ideas.

AMANDA DAVIS

Amanda previously worked as a Certified Operations Controller for the International Space Station (ISS) at NASA's Payload Operations Integration Center. During this time, she oversaw biotechnology-based experiments and payloads operating in Low Earth Orbit (LEO) on the ISS. These included, but were not limited to, cardiovascular and stem cell growth and manipulation in zero-gravity space environments. She holds a Bachelor of Science degree in Civil Engineering with an emphasis on transportation and structures and over 6 years of experience in this field.

TRAVIS DAVIS

Travis began his professional career as a wildland firefighter team lead in the Rocky Mountains of Montana. He holds a Bachelor of Science degree in Mechanical Engineering with 6+ years of experience at NASA’s Marshall Space Flight Center as an award-winning Liquid Propulsion Design and Test Engineer. He specialized in utilizing metal, polymer and resin additive manufacturing while at NASA and holds NASA patents in that field. After being chosen as a George J. Mitchell Scholar, he earned a Master of Science degree in Biomedical Engineering from Trinity College Dublin, with a focus on Medical Device Design and earned his Private Pilot license during his time at NASA.

http://www.theadditivespace.com
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