Nutrition tips to help you get the most out of your exercise

People who are using insulin to help manage their diabetes, or a class of oral medication known as sulfonylureas, are at increased risk of having hypoglycaemia (a hypo) with any type of physical activity.

A hypo is a BGL that is less than 4.0mmol/L. In some cases, you may see your BGLs rise when starting or during physical activity, however they will lower later on.

Exercise can improve your health in many ways, such as:

• improve your mental health
• help with weight management
• enhance sleep quality
• build lean muscle mass
• simply improve your fitness.

Whether you’re just starting out or you’ve found a routine that works for you, it’s important to support your exercise with the right nutrition.

How does this compare to general healthy eating recommendations?

The Australian Guide to Healthy Eating encourages eating a wide variety of nutritious foods from the five food groups every day and to drink plenty of water. If you exercise at a low intensity (think walking at an easy pace) for less than 30 minutes, there’s no need to look beyond these recommendations.

If your exercise routine is moderate or high intensity (your heart rate increases and you find yourself breathing harder) and lasts longer than 30 minutes, the following nutrition tips can help you get the most out of your exercise.

Carbohydrate keeps the body moving

Carbohydrate in food and drinks is digested and broken down into glucose. This glucose is the main energy source for the muscles during moderate and high intensity exercise. Your body is able to store glucose in the muscles, however, including some low glycaemic index (GI) carbohydrate with the meal before and after exercise can help to keep your body moving for longer. This can also help prevent a hypo from occurring, if you are at risk of having hypos.

Examples of healthy low GI carbohydrate foods:

• Milk and no added sugar yoghurts
• Rolled oats
• Wholegrain or sourdough bread
• Lentils, beans and chickpeas
• Sweet potato and corn
• Most fruits, such as, apples, pears, oranges, kiwi fruit and stone fruit

Protein is essential to build and repair muscle

Exercise causes physical stress on the body which can cause damage to muscles. Although that doesn’t sound good, it’s the recovery process that makes muscles stronger. You are more likely to end up with sore muscles if you’re just starting out or you exercise more than you’re used to.

Protein in food is digested and broken down into amino acids which are used to repair and build muscle. Unlike carbohydrate though, the body cannot store protein. This means it’s necessary to include some protein at each main meal for muscle recovery and growth.

Examples of foods containing protein:

• Lean red meats, chicken, and fish
• Eggs
• Milk (cow and soy)
• Yoghurt
• Cheese
• Tofu and tempeh
• Lentils, kidney beans and chickpeas
• Nuts and seeds

How much should you eat?

Carbohydrate

The amount of carbohydrate you need with your meals will depend on the intensity and length of exercise you do. Generally, the harder and longer you exercise, the more carbohydrate you will burn as energy. For example:

• Poached eggs on one piece of sourdough may be enough to fuel a morning low intensity exercise, or if you are trying to lose weight.
• For a longer or more intense session in the morning, a higher carbohydrate breakfast, such as porridge or Bircher muesli, might be needed to keep you going.

If you want to find out more about carbohydrates, you can book into our free CarbSmart program.

Protein

The key with protein is to keep it consistent across your main meals. Most Australians eat enough protein with their lunch and dinner but often fall short at breakfast. Natural muesli with plain yoghurt and a sprinkle of nuts and seeds is a great way to get enough protein at breakfast. If you’re fond of toast, try multigrain bread with nut butter or get creative with an omelette and sautéed veg on sourdough. Try to vary the types of protein that you eat, including some vegetarian sources like those listed above. 

Where to from here?

If you’re new to exercise or have diabetes-related complications, it is important to see your GP to find out what exercise is suitable for you.

Would you like to speak to an expert diabetes dietitian about your nutrition for exercise? You can call our Diabetes Victoria Clinic on 1300 153 123  to book an appointment or visit the website for more information.

Article published February 2024.