Diabetes-Friendly Tips to Fuel Your Fitness Regimen – Part 2
See part 1 of this article to first learn when and if you need to snack based on your blood glucose levels. Now that you know more about the importance of checking your blood glucose levels before, during, and after a workout. Here’s what you need to know about how to fuel your fitness regimen before or after a workout.
Carbohydrate reference guide for exercise
Having a quick reference guide on hand for different portion sizes of snacks can be helpful. You can create your own list based on your food preferences and see what fuels you best. Whether you choose a 5, 15, or 30-gram carbohydrate serving before or after your workout will be based on your individual needs and blood sugar levels. This will also depend on your risk for hyperglycemia, and if you’re working out harder and longer.1,2
Carbohydrate Reference Guide for Exercise
| Carbohydrate (15 g) | Carbohydrate (30 g) | Protein (12 g) | Fat (10 g) |
|---|---|---|---|
| 1 slice of bread | 1 cup shredded wheat or bran cereal | 5 oz plain Greek yogurt | 1 tbsp nut butter |
| 6 Saltine crackers | ½ cup granola | 1 scoop protein powder | ¼ avocado |
| ½ cup of fruit | 1 cup of whole wheat pasta | 2 hard-boiled eggs | tbsp olive oil |
| ½ cup of hot cereal | 1 cup of sweet potato | ½ cup cottage cheese | 1 tbsp chia seeds |
| 1 small corn tortilla (6”) | 1 pita bread (6”) | ½ cup tofu | 6 walnut halves |
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