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