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If you live with type 2 diabetes, exercise is an essential part of your daily treatment.
Type 2 diabetes is due to too much glucose in the blood.
Maintaining an active lifestyle reduces the amount of glucose in the blood, improving blood glucose control and the body's ability to absorb insulin.
According to Diabetes.co.uk, a good understanding of what to eat and what to avoid will ensure you get the most out of your workouts while controlling your diabetes.
Here are three key tips on sports nutrition:
Avoid energy drinks and gels
"Sports nutrition products such as energy drinks and gels are a handy source of fast-acting carbohydrates for moderate to high intensity exercises and long-lasting exercises such as the marathon .
"These products should be used strategically – it is best to avoid them unless absolutely necessary for physical performance or the prevention of hypoglycaemia.
For long-lasting but low-intensity exercises such as hiking, and if you are not at risk of hypoglycemia, whole foods such as bananas or fruits and nuts are a better option than gels energy and sports drinks.
Stay hydrated
"In most cases, the water is sufficient, but you can also consider consuming sugar-free electrolyte drinks. Increasing your fluid intake is especially important if you are exercising with high blood sugar. "
Include proteins
"Proteins are an important nutrient for building muscle or maintaining muscle mass. If possible, use whole foods to get your protein.
"Protein-rich foods include meat, fish, chicken, eggs and dairy products – cottage cheese, cottage cheese and Greek yogurt are particularly rich in protein. Vegetarian sources of protein include legumes, nuts and seeds. "
Diabetes.co.uk recommends adding protein to every meal, including breakfast.
When should you eat?
Health Harvard advises to exercise one to three hours after eating, when your blood sugar level will probably be higher.
"If you use insulin, be sure to measure your blood glucose before exercising. If it is less than 100 mg / dL, eat a fruit or take a small snack. This will increase your blood sugar and help you avoid hypoglycemia.
Try again 30 minutes after your snack to make sure your blood sugar is stable. It is also a good idea to check your blood sugar after a workout or a particularly trying activity. If you take insulin, your risk of developing hypoglycemia may be maximum six to 12 hours after exercise. Experts also recommend not exercising if your blood glucose is too high (over 250). "
The combination of eating well and staying active will also help maintain a healthy weight. "It will help protect your blood pressure and cholesterol, and reduce your risk of developing serious eye, foot and heart problems," says Diabetes UK.
If you need to lose weight, the NHS recommends trying to lose about 0.5 to 1 kg per week.
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