How to Avoid the Hurdles of Hypo's and Hyper's During Sport - Pre- training Part 1

I believe that being active and participating in sport should be a part of everybody's healthy lifestyle. And in people with diabetes, it shouldn't be any different. Whether type 1 or Type 2 there are just some precautions that we need to take, to make sure the sporting experience is a happy and safe one.

In the following weeks I will be breaking down the various parts of my pre, during and post exercise preparation. Then in the final week how to avoid high and low blood sugars whilst at a competition. Giving insight throughout into how I've found it most effective to try and avoid the high's and low's of diabetes.
I've been participating in athletics since the age of 16. (I was diagnosed when I was 13). So a lot of the advice I have has been learnt through trial and error, and seeing what works best for me personally. I would always advise taking responsibility and getting to know your own diabetes best.

Pre- Training
Contrary to popular belief, the attempt to prevent high and low blood sugars does not begin at training. In fact preparation begins from the morning for example, if the training is in the evening. First of all it's important to wake up on a good blood sugar level- between the parameters of 5mmol and 10mmol. Too high and you will be trying to get them down all day, dehydrating yourself in the process. Too low and you have to worry about getting them back up, keeping them there and not going too high. A good breakfast is essential, especially one that will give predictable blood sugars mid morning. Get into a routine with the breakfast eaten on training days, so that you can attempt to predict what your blood sugar's will be.

Again I like my blood sugars to be about 7mmol before lunch time. Perhaps surprisingly, this is my biggest meal of the day. Reason being it's important to get the carbohydrates and protein in, so you can use them for energy at training later. A meal with chicken and rice are a great source of both. Generally I train at 6pm in the evening, so about 4pm I like to have a mid-afternoon snack.  The reason for this is that I have a high background rate of insulin, at lunch in order to help process the meal. But then to prevent a hypo pre training, I have a snack of about 20g - 25g of carbs. If my blood sugars are less than 9.5mmol I won't bolus for.
I like to start training with a blood sugar of about 11mmol. Slightly high but should prevent hypos during training...

Next week how I avoid highs and lows during training.


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My blog takes you through a daily look at sport, diabetes and everything in between. As an athlete that lives with type 1 diabetes I want to let you into news, views and all that is important to both of my passions.

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