Optimize your athletic performance and blood sugar control
With the right strategies, teen athletes with T1D can excel at any sport. The key is understanding how different activities affect your blood sugar and developing personalized management plans.
Understanding Exercise Types
Aerobic Exercise (Running, Swimming, Cycling)
•Typically lowers blood sugar during and after activity
•May need to reduce basal insulin or increase carb intake
•Monitor for delayed lows up to 24 hours post-exercise
Anaerobic Exercise (Sprinting, Weightlifting)
•Can raise blood sugar due to stress hormones
•May need small correction dose after intense lifting
•Combine with aerobic cool-down to prevent spikes
Mixed Sports (Basketball, Soccer, Hockey)
•Blood sugar can go up, down, or stay stable
•Requires careful monitoring and quick adjustments
•Keep fast-acting carbs easily accessible on the sidelines
Pre-Exercise Nutrition Strategy
Target Blood Sugar Range
Aim to start exercise with blood sugar between 120-180 mg/dL for optimal safety and performance.
If Starting Below 120 mg/dL
•Consume 15-30g of fast-acting carbs before starting
•Wait 15 minutes and recheck before beginning
•Have additional carbs readily available during activity
If Starting Above 250 mg/dL
•Check for ketones - do not exercise if ketones are present
•Consider small correction dose and wait for BG to drop
•Light activity may help bring down BG if no ketones present
During Exercise Management
Monitoring Frequency
•Check blood sugar every 30-60 minutes during prolonged activity
•Use CGM trend arrows to make proactive adjustments
•Take breaks if needed to check and treat
Quick Carb Options
•Sports drinks: 8-15g carbs per 8 oz
•Energy gels: 20-25g carbs per packet
•Glucose tablets: 4-5g carbs each
•Fruit snacks or gummies: check label for carb count
Post-Exercise Recovery
Immediate Post-Exercise (0-2 hours)
•Consume carbs and protein within 30 minutes (chocolate milk is ideal)
•Monitor blood sugar closely as muscles replenish glycogen
•May need to reduce bolus insulin for post-workout meal
Delayed Effects (2-24 hours)
•Increased insulin sensitivity can last up to 24 hours
•Consider reducing basal insulin overnight after intense activity
•Have bedtime snack with protein to prevent overnight lows
•Set CGM alarm higher than usual (e.g., 90 instead of 70)
Working with Coaches & Trainers
What Coaches Should Know
•Basic signs of low and high blood sugar
•You may need quick breaks to check/treat blood sugar
•Location of your emergency supplies and glucagon
•T1D doesn't limit your athletic potential or goals
Building Confidence
•Many elite athletes have T1D - you can achieve any athletic goal
•Managing T1D during sports teaches discipline and self-awareness
•Your teammates can be your biggest supporters
•Every practice is an opportunity to learn your patterns