Sports nutrition, also for people with diabetes?

Are athletes with diabetes allowed to use sports nutrition?

The answer is yes, but only if intensive and prolonged exercise is involved. For short sporting efforts of less than 1 hour, water suffices as a thirst quencher, but from 30 minutes onwards it may be useful to consume carbohydrates during exercise. Always take into account blood sugar levels and the intensity of exercise. Extra carbohydrates can be taken with food, but especially during prolonged (intensive) exercise, using a sports drink is useful. A good sports drink contains 6 to 8 g of carbohydrates and a certain amount of salts (minerals). Carbonated drinks should always be avoided during exercise, as they can cause stomach discomfort.

Sports drinks are therefore certainly useful during prolonged exercise, but are better not used during short-term or low-intensity efforts. For people with diabetes, they will cause a (rapid) glycaemic increase. But even for people without diabetes, water is the best thirst-quencher for efforts of less than 30 min to 1 hour. By reaching for sports drinks too soon, you unnecessarily consume more added sugars and keep the sweet craving going. In itself, added sugars do not directly increase the risk of type 2 diabetes, but a generally unhealthy dietary style does increase the risk. So use sports drinks wisely, and this certainly applies to children too. For them, using sports drinks during recreational sports is often really unnecessary.

Tips for carbohydrate intake during sporting efforts

• Opt for isotonic sports drinks. These are drinks with the same number of dissolved particles as those in your body fluids. That way, you avoid gastrointestinal problems. Whether a sports drink is isotonic can be read on the product packaging.
• For the same reason, it is important to always drink enough water when consuming carbohydrates through food. Insufficient fluid intake can also lead to dehydration and this promotes higher glycaemic values. On average, it is good to drink 100 ml of water for an intake of 10 g of carbohydrates.
• Take 2 drink bottles with you as standard: 1 with water and 1 with sports drink. Do you sweat a lot and are you doing a long sporting effort of more than 2 hours? Then, if necessary, carry a camelbag on your back and fill your drinking bottle with hypertonic drinks.
• Athletes with diabetes can experience too low values as well as too high values, for example due to stress before a competition or too little injected insulin before the sporting effort. Having enough water with them is then especially important.
• Balancing between too high and too low is not always easy, but through experience you get to know your own body better and can anticipate better.
• If you do a long endurance exercise, be sure to take in slower-acting carbohydrates too, such as a sandwich with savoury toppings or a high-fibre biscuit.
• Is your glycemic level suddenly too low? Sports food with fast-acting carbohydrates, such as sports drinks or a sports gel, can help quickly. But even a short burst of intense exercise such as a sprint on the bike or a sprint run can raise blood sugar levels.

Checklist for exercising with diabetes

• Adjust your insulin dose and, if necessary, your diabetes medication during planned exercise.  For this, seek advice from your healthcare team.
• At regular intervals, measure your blood sugar level.
• Provide an emergency kit with quick sugars and make sure you always carry sufficient water supplies.
• Above all, enjoy your sport!

Diabetes League Sports & Moves

Already for the fourth year in a row, Etixx is the official sports nutrition partner for the Diabetes Liga Cycling, Running & Hiking team. Here, Etixx supports athletes with (and without) diabetes with quality sports nutrition, sports drinks and recovery nutrition. Exercise is advantageous on all fronts, for everyone and certainly for people with diabetes: sport improves blood glucose regulation, helps keep weight under control, can reduce the need for medication, is good for blood pressure and cholesterol ... in short, exercise increases quality of life! This is why the Diabetes League has for many years been working to provide the right support for people with (a heart for) diabetes who want to start exercising (more).

With the Diabetes League Cycling, Running & Hiking Team we take part in numerous major events, we provide - together with experts - the necessary education and medical support and last but not least ... we learn a lot from each other and enjoy sports (together). Like finding the right balance between high and low glucose levels during exercise and what role sports nutrition can play in this.

"As a member of the Diabetes League Sports and Moves Team, I use Etixx products at various times during my training and competitions. I take my daily dose of collagen complex to keep my muscles, tendons and joints strong. During long workouts, I use the Magnesium Instant Sticks to prevent muscle cramps, and in hot weather, the salt tablets help to keep my electrolytes up. My favourite snack during a long workout is the Natural Oat Sport Bar, which gives me the energy I need without a big spike in my glycaemia. After a hard workout, I enjoy the Recovery Shake Chocolate with Milk, and the Raspberry/Kiwi Recovery Shake is ideal after a race. The nice thing is that this shake is easily soluble in water, which is perfect when milk is not available at the supply. I always take a sachet with me in my rucksack so I can take it immediately after arrival. Etixx helps me optimise my performance and manage my blood sugar properly, so I get the most out of my training!"

Elke S. - type 1 diabetes - marathon runner and member of the Diabetes League Running Team

"Since joining the Diabetes Cycling Team, I have learnt a huge amount about how to manage my diabetes while improving my performance. I am Rocky Clarysse, 48 years old, and I have been riding for the team for more than eight years now. My adventure started as an ambassador, initially riding around the church tower of Mol in the flat Kempen region. Thanks to the guidance of the Diabetes League and the team of nutrition and training experts, I have now been doing ultra's - races of more than 300 km - for several years. Without their support, I could never have achieved this.

Before every training session and race, I always start with 1 bottle of electrolytes and 1 bottler of isotonic. In hot weather, I take extra electrolyte tablets to maintain my fluid balance. After a hard ride, I usually drink a recovery shake, which really helps my recovery. During my working day and training sessions, I use BCAAs to support my muscles. These Etixx products help me keep both my blood sugar levels and my performance optimal.

The best part of it all is that I can keep pushing my limits. I am therefore a fan of the quotes: 'Pain is temporary, pride is forever' and 'It never gets easier, you just get faster.' It's not about making it easier, it's about getting stronger and faster, every time."

Rocky C - type 1 diabetic - member of the Diabetes League Cycling Team
 

Diabetes League

Diabetes is a chronic condition in which your blood sugar levels are elevated. At its root is often a defective production of or resistance to the hormone insulin. In both cases, the cells cannot absorb enough sugar (glucose), causing it to accumulate in the blood. We call this situation diabetes mellitus or popularly known as 'diabetes'.

The cause for this varies by type. The most common forms are type 1 diabetes and type 2 diabetes. There are also rarer forms of diabetes.

1 in 10 has some form of diabetes. That's 600,000 Flemish people. So chances are you know someone with diabetes. A family member, friend, neighbour, colleague ...

That is why the Diabetes League informs, connects and mobilises everyone who faces diabetes. Together with persons with diabetes, their environment, healthcare providers, our members, our volunteers ... we strive, as an independent organisation, for a quality life for people with diabetes.

More info: www.diabetes.be -www.diabetes.be/sportenbeweegt - beweging@diabetes.be