Have you ever wondered what you should eat before a workout? Does it change when you have diabetes? This is a common question, and the answer doesn’t have to be complicated.
Why does eating before a workout matter for blood sugar control?
The purpose in eating before exercising is to provide your body with energy to sustain your performance during a workout. For someone living with diabetes, starting an exercise well-fueled can help sustain blood sugar levels, especially if you use insulin or medications that can cause a low blood sugar. Various types of physical activity impact blood sugar differently.
People should pay particular attention to what they eat and when they eat when they engage in prolonged moderate- to high-intensity exercise that lasts more than an hour. Examples of endurance activities include running, tennis and soccer. The longer we exercise, the more fuel our bodies need to sustain our performance.
Being conscious of what and when we eat it is a way to manage blood sugar during workouts.
Meal vs. snack timing before a workout: what you need to know
Recent research has found that for people with type 1 diabetes, doing workouts in the morning in a fasted state (i.e. fasting in the morning before a workout), may offer safer blood sugar outcomes, while doing resistance exercise before aerobic activity helps prevent post-workout hypoglycemia. For individuals living with type 2 diabetes engaging in less intense workouts, eating before a workout depends on the type and timing of your activity, and your diabetes treatment plan:
- If you’re on insulin or medications that can cause hypoglycemia, a small snack before exercise can help prevent hypoglycemia.
- If you’re not at risk of low blood sugar, you don’t always need to eat before a workout; but a light snack can boost energy if it’s been several hours since your last meal
Does ‘what to eat’ depend on the type of exercise?
The recommendations of what to eat are consistent across different types of activities, whether it is resistance or endurance exercise. The main nutrients to prioritize in a pre-workout meal or snack are carbohydrate and protein.
Nutrients to prioritize before a workout
Carbohydrates are a main source of energy for the body and consuming them before exercising can also help maintain blood glucose levels. Pairing carbohydrates with protein not only helps minimize muscle breakdown but also keeps blood sugar levels more stable during exercise.
What types of carbohydrates should I choose?
If your pre-workout blood sugar levels are low compared to the recommended range, it may be beneficial to consume some higher glycemic index foods such as a sports drink, juice, white bread, rice cakes or breakfast cereal to raise your blood glucose levels.
On the other hand, if your pre-workout blood glucose is high compared to the recommended range, consuming lower glycemic index foods such as nuts, vegetables or yogurt may be beneficial.
Research suggests that choosing low over high glycemic index carbohydrates before exercise may help with better blood sugar levels during a workout because they lead to a slow release of glucose, providing a prolonged energy.
What foods should I avoid before exercise?
Try and avoid having a pre-workout meal or snack that is very high in fibre or fat. While we want to eat a balanced meal and snack, having too much fibre or fat can slow down digestion and negatively impact your performance.
Food to avoid before your workout include large quantities of oats, legumes and beans. High-fibre foods are an essential part of a healthy diet, however consuming them right before exercise can prevent you from performing at your best.
Best pre-workout foods and snacks for stable blood sugar
Opt for a carbohydrate-rich meal or snack with some protein to provide your body with enough energy for exercise. Some good examples include:
- Apple slices with almond butter
- Berries and greek yogurt
- Banana and nuts
- Crackers with low fat cheese
- Slice of toast with peanut butter
Here are some great recipes for pre-workout meals:
Orecchiette Pasta with Squash and Chard – My Diabetes Care Community
Curry Chicken Pasta Salad – My Diabetes Care Community
Brown Rice Sushi Bowl with Crispy Salmon – My Diabetes Care Community
Artichoke & White Bean Baked Flatbread with Whipped Ricotta – My Diabetes Care Community
If you’re searching for pre-workout snack ideas, try these:
Pumpkin Protein Smoothie – My Diabetes Care Community
Whipped Honey Ricotta Spread with Basil – My Diabetes Care Community
Herb & Garlic Cottage Cheese Dip – My Diabetes Care Community pair this dip with veggies like carrot sticks to make a balanced pre-workout snack.
Spiced Almond Butter – My Diabetes Care Community spread almond butter on a couple of wholegrain crackers
Written by: Neha Benwait, Dietitian Student, Toronto Metropolitan University
Reviewed by: Joanne Lewis, Registered Dietitian, Certified Diabetes Educator
