Carbohydrate intake is important for everyone, not just those with Diabetes. Glucose is responsible for maintaining glycogen stores for energy during exercise. It is important for Diabetics to focus even more on their glucose levels due to the fact that they may become hypoglycemic (low blood sugar) during exercise. For those who are active diabetics, their consumption should be about 3.5 to 4.5 g of carbohydrate per lb of body weight per day. This is the same amount recommended to athletes who do not have diabetes. This is a guideline recommended to those who exercise at a minimum of 45 minutes per day. For those who exercise less than that may want to decrease their intake to about 3 - 4 g of carbohydrate per lb. of body weight.

Just as everyone is unique, so should there be an adjustment to tailor to the needs of the diabetic and their energy levels. Carbohydrate intake should be spread evenly throughout the day to ensure that there is a consistent level of blood glucose. Too much of a carbohydrate can cause a rise in blood glucose (hyperglycemic), and too little carbohydrate can cause blood glucose that is too low (hypoglycemic). Carbohydrates can and should be consumed before, during and after exercise, and blood glucose levels must be assessed daily in order to see what happens to the glucose levels during exercise. If exercising more than 45 minutes, consumption of carbohydrate during exercise may be appropriate to maintain blood glucose levels. Diabetics who self-monitor should have an idea of how much carbohydrate is required to bring their glucose levels back to where they should be. Research suggests that blood glucose concentrations should remain between 70 and 150 mg per dl (3.9 and 8.3 mmol per L) for best performance.

The type of carbohydrate is very important. Complex whole grains are far better choices than simple carbohydrates. Complex carbohydrates are more important because just as for non-diabetics they provide sustainable energy along with higher nutrients, and fiber. It is believed that fiber may help control blood glucose levels as well.

There is evidence that suggests that consuming carbohydrates that have a high glycemic index* within 30 minutes after exercise helps to replenish glycogen stores to be able to sustain energy throughout succeeding workouts and for the rest of the day that the workout was performed.

Foods with lower glycemic numbers taken in 30 - 60 minutes before a workout or competition can be muscle sparing and can result in little to no affect in blood glucose. This can lead to a higher concentration of fat released into the bloodstream, which in turn will be used for energy. It is the availability of this fat in the bloodstream that spares the muscles as the fat is used for energy and not the available glucose.

Experimentation is necessary of carbohydrates of differing glycemic indexes to find one, (or a combination) for both before exercise and after exercise recovery that works best for you.

*glycemic index refers to the blood glucose level increase which occurs after consumption of specific kinds of carbohydrates (measured over a 2 hour period after consumption); different carbohydrates have differing affect on blood glucose levels and so are therefore measured by how that certain carbohydrate affects blood insulin response. The responses are assigned specific numbers. Several factors can affect the response of the blood levels such as structure of the carbohydrate, the absorption rate, the time of consumption, the types of food consumed with the carbohydrate and individual body chemistries. For more information about glycemic index please go to www.glycemicindex.com

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