*Disclaimer: All content and information in this blog is for informational and educational purposes only.
Learning what and when to eat before (and after) exercise can be overwhelming. The variables and considerations are endless- this blog post is going to discuss what and when to eat before exercise so you can have more interruption free workouts.
Time of Meals and Snacks
The timing of your meals and snacks is an important factor to take into consideration prior to exercise. If you’ve just eaten a meal and taken a full dose of insulin, exercising within 3-4 hours may lead to a low blood sugar. Timing your workout after the 3-4 hour window is ideal, but may not always be feasible. If you are eating before your workout, you may want to consider reducing the amount of insulin you take for that meal or snack in order to decrease the risk of low blood sugar.
Prior to working out, you want your body to already be hydrated heading into your workout. Not drinking enough water can impact your performance as well as your blood sugars. As a general guide, consider drinking 8-16 ounces within 1 hour of exercise.
Composition of Meals and Snacks
If you are eating before a workout, your body needs proper fueling. The composition of your meals and snacks prior to working out can impact how much energy you have available. To boost your endurance and have enough energy to get through your workout, consider having a meal or snack with a source of carbohydrates and protein. Pairing these two nutrients together can provide you with energy during your workout, support your recovery afterwards and support your blood sugars as well.
Examples of Preworkout Fuel
You don’t have to make your preworkout fueling complicated. Below are quick and easy suggestions to consider:
- Greek Yogurt + Fruit
- Cottage Cheese + Fruit
- Toast + Peanut Butter
- ½ Bagel with Nut Butter
- Chicken/Egg/Tuna Salad + Crackers
- Protein Shake
For a deeper discussion about preworkout fueling and blood sugar strategies, listen to Keeping it 100 Radio: Uncensored Diabetes Conversations- Episode 66: T1D Tips with Jessica: Pre-Workout Meals for Optimal Blood Sugars. Available on Apple Podcasts and Spotify.