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The control of blood
sugar is complex. If you follow a few simple principles, however, you
can help prevent uncomfortable fluctuations in blood sugar that could
affect your progress in the gym:
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Avoid
high-sugar foods before exercise. While occasionally eating
these foods as part of your diet is okay, try to eat more complex
carbohydrates. Simple sugars taste sweeter, so people naturally tend
to want to eat them more, but this will make blood sugar harder to
regulate and contributes to body fat deposition. However, small
amounts of quick-acting carbs just before and during exercise can
help maintain your blood sugar and energy levels.
-
Eat carbs after
exercise to help maintain blood sugar and replenish glycogen
(carbohydrate) stores during recovery. Total carb intake matters
more than the ratio of simple to complex carbs, or the high and low
glycemic index ratings.
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Eat more
protein during each meal. Amino acids, the building blocks of
proteins, help maintain blood sugar through the process of
gluconeogenesis. The amino acids from the proteins in your meals act
like tiny timed release blood-sugar regulators. Protein in the diet
will help maintain blood sugar, keeping hunger away. Some fat in the
diet also slows the absorption of glucose.
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Eat smaller
meals more often during the day. Smaller meals that are high in
complex carbohydrates make it easier to regulate blood sugar levels.
giving you a more sustained energy level.
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Stay in shape.
Exercise helps control blood-sugar regulation.
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