Food during sports

Hey i was just wondering what u guys ate during sports, pop tarts work best for me but then again i've never really thought/tried anything else other then fudge dipped chocolate chip chewy granola bars... anybody got any ideas?

Hi Billy - It depends on the sport but if I'm going to run or bike I usually go with a Cliff Bar - if it's biking it's usually at least two - one before and one during the ride.  Sometimes I switch it up for the gym and resistance training going with a balance bar.  For me, I usually have to have something 1/2 hr or so prior to the workout so I've got the energy to finish.  It takes a while to figure out what works for you as we are all different, but that's usually my routine.  Be well.

Hi Billy,

If you haven't yet, you may want to check out the Diabetes Exercise and Sports Association (DESA) web site:


yeah i tried a cliff bar... it didnt work out... i couldnt finish it... there so bad, do u like them? or do u eat them because they work best? nobody in my family liked them we through away an entire box because nobody could actually finish a whole bar

I love PowerBars. There are a bunch of different flavors and versions. You should try them.

I run 6 days a week, 6 to 12 miles a day.  I run during the afternoon (2:45-5 pm) at Cross Country practice.  At lunch (12:30) I bolus 1/2 my insulin.  I check my sugar at 1:45 and then again at 2:40, this establishes a pattern so I know if I need something to eat or not.  I am usually between 180 - 230 just before practice.  I turn my pump down to 0% basal rate.  I test every 25 minutes and eat glucose tabs if I am dropping. (Ten tablets of 4 grams carbs each for every 40 mg/dl I drop).  When I am done running I bolus for the tabs I ate while running and 1/3 of my basal I missed.  I am usually around 120 mg/dl at 5:45 when I eat dinner.  I also check my sugar at 2:30 am every night so I can catch my lows. 

This system is not perfect and there are days when my control is way off, but I never bolus until after I am done running. I make sure to have my test kit, 3 glucose tab tubes of 10 tabs each and two frostings for emergencies with me at all times.

I did not get this system to a degree of control I like until I ran every day for about 7 months, by then my body had adjusted and was somewhat predictable.

Also, I almost forgot, a book that was extremely helpful: Diabetic Athlete's Handbook, by Sheri Colberg, and to a lesser extent Pumping Insulin, by John Walsh (there is one chapter about exercise in the book by Walsh.)

Power bars are good.  My wife swears by orange juice, so If I am low and there is OJ available, even if I have taken in carbs from another source, I am asked to drink OJ anyway.

I play field hockey and everyday b4 parctice i test and eat what ever i want under 30grams of carbs granola bars work well if u know you arent going to eat 4 a while and u are under 100

what about granola bars  also peanutbutter crakers

Billy, you sound like you're snacking on a Friday night hang out session rather than preparation for sports.  Pop-tarts and fudge-covered granola bars aren't going to be your best friend during physical activity.  I would say scratch those off your list.

Of course you wanna find something you can tolerate to eat, but I think you can find a happy medium between taste and health for sports.  There are plenty of options out there that are healthy, will keep your blood sugar steady and your body energized, without making your blood sugar skyrocket to 300.

Pop-tarts and candy-covered granola bars are going to make your sugar skyrocket and you'll be playing while feeling crappy from the high.  Plus they don't provide long term energy or the right combo of nutrients that will help your physical performance excel. 

Things like Clif Bars, Powerbars, Balance, Slimfast bars, fruit (bananas/apples)...are fortified with more nutrients, cause your blood sugar to rise a lot slower, and give you energy for a lot longer period of time.  If you're not big on eating food during sports you can look at things like GU gel packs, which you can down in like 3 seconds.  They don't taste awesome, but they don't taste bad either.  Endurance athletes live off these things.  Google them.

Good luck man.

Last thing: you can also tweak what you eat based on what type of exercise you're doing.  Aerobic, long-distance type exercise will require more carbs, while quick, anaerobic strength-training exercise will require less carbs and more protein.

I am starting to become friends with Banana's. I have been working on overall diet and fitness as of late and using the Banana will help provide the protein and potassium that you need. Plus helps build muscle.