07/11/2025
Diabetes: Athlete Edition 🩺⚡️
Athletes with diabetes can perform at peak levels with the right nutrition, glucose management, and recovery strategies.
Here’s how nutrition optimizes performance and glycemic control 👇
1. Carbohydrates
Fuel for performance — not the enemy.
Opt for low-to-moderate glycemic index (GI) carbs (e.g., oats, millets, quinoa, fruits).
Pre-training: complex carbs.
Post-training: quick-digesting carbs to restore glycogen.
🩸 Balancing intake with insulin timing prevents hypo- and hyperglycemia.
2. Staying Hydrated
Dehydration worsens glucose control.
Aim for 35–40 ml/kg body weight/day.
Include electrolytes (sodium, potassium, magnesium) during long workouts.
Coconut water, lemon water, or sugar-free ORS can help maintain balance.
3. Timing Matters
Fuel before, during, and after training.
Pre-workout: 1–2 hrs before → carbs + protein (banana + Greek yogurt).
Post-workout: within 30–45 min → protein + carbs (whey + fruit or eggs + toast).
⏱ Regular glucose monitoring during long sessions is key.
4. Protein
Supports muscle repair and insulin sensitivity.
Aim for 1.2–1.6 g/kg body weight/day.
Distribute evenly across meals.
Lean meats, eggs, tofu, lentils, Greek yogurt = great choices.
5. Fiber
Stabilizes blood sugar, improves gut health.
Add 25–35 g/day from vegetables, legumes, seeds, and whole grains.
Avoid excess fiber immediately pre-training to reduce bloating.
6. Essential Micros
Magnesium, chromium, vitamin D, and omega-3s support glucose metabolism and recovery.
Include leafy greens, nuts, seeds, fatty fish (if non-veg), or supplementation under guidance.
Dietitian’s Tip:
Performance and blood glucose control go hand-in-hand. Train smarter, not hungrier — fuel, hydrate, recover.
