I used to exercise more intensely several years ago, particular long outings (full day mountain bikes, adventure races, etc) in addition to shorter ones. Due to a combination of things, this fell by the wayside, I stopped exercising, gained a bunch of weight. Now, I’m back to exercising regularly, lost weight and figuring out again a regimen for managing my BG levels through and after exercise. Unfortunately, I don’t fully recall some of the things I figured out and I’m looking to refresh my memory.
I know its trial and error and varying person to person but here’s what I recall and I’m interested in hearing what other folks do.
I’m on a pump and for vigorous exercise (running, biking, lifting weights - as opposed to a walk) I generally reduce my basal rate to 25% about 30 minutes ahead of exercise and keep it that way during exercise. Following exercise I either eat additional carbs or keep my basal rate around 50% for an hour or two following exercise because my insulin sensitivity is increased.
If I’m exercising an hour or less I take about 25-30 grams carbs/hour, usually a more complex carb sports gel like Hammer Gel because it doesn’t spike my BG. If I exercise more than an hour I add in a little bit of protein.
What do you do?