Exercise Snack

KenSmith108

I'm planning a 2 hour hike Sunday morning. This time I'm going to snack at the 1/2 way point.
I'm thinking about a small apple. I don't want a low bg# again this hike.
Any thoughts?

OR

KittensMaster

Well, it gets down to how much you want to come from glycogen/your blood, or food you eat

Eventually your body will adapt to using more fat and less blood sugar if you take it slow and eat maybe 25% of the calories you need

What I do.

I know I'm gonna ride 30 miles and burn 1500 calories.

To start, I get my cup of coffee at the gas station and a 250 calorie Snickers bar. I take 250 calories or so in energy drinks.

I let 1000 calories come from blood sugar and body fat, 500 calories from what I eat and drink.

The key is to space the calories you eat and drink out.

Have fun!!

wabmester

Ken, didn't you post about a recent 5-mile walk? Didn't your BG spike from exercise? Why would this hike be different?

In any case, I usually take a small baggie of salted nuts with me if I'm going to do a fast-paced 5 mile run. I haven't needed them for energy yet, but I scarf them down after the run just from hunger.

Foamroller

You don't need a snack for a 2 hour hike if you're in FA.

If you want to have a snack, that's another story

Fructose is bad for fat loss. Fills liver glycogen, not muscles.

wabmester

I think he's experienced hypoglycemia due to complications of diabetes in the past. I would guess that you'd want fast-acting glucose rather than low-GI fruit to manage that.

But the fact that his BG went UP after exercise recently suggests (to me) that he no longer has too much insulin (leading to hypoglycemia). Anyway, diabetic hypoglycemia is a potentially serious issue that you might want to discuss with your doc if you're worried about the possibility.

KenSmith108

Hypoglycemia has always been a part of my exercising. I always carry liquid glucose with me.
My daily walk is up to about 50 minutes with no problems.
Since my last hike, I no longer take insulin & an oral med.
I still take metformin & victoza. My endo doesn't want to try figuring this out while
I have so much weight still to lose. It would probably change 20 lbs lighter then again and again.

MFP says I'll burn 302 cal an hour 604 total.
I feel like this is turning out to be like a high school science experiment
with me as the guinea pig.
I plan on using my meter more this hike.
I used to use Oats & Honey Chewy Granola Bar for 120 calories 19 carbs an hour,
that's more carbs than I want to try.

I don't understand fat adapted completely, I'm guessing I am.
Maybe trail mix?

radiii

Maybe carry the liquid glucose with you like normal to have just in case, but bring a snack of almonds or whatever low carb thing you'd like and see how you do with that. By all means use the glucose if needed but it sounds like you've come a long way since the last bout with hypoglycemia so it could be worth a try without. I know for me it was extremely rewarding when I realized how much I can do now without needing to be scared about my blood sugar dropping anymore.

KittensMaster

Ken

Google can help you out

The part of you that gets fat adapted is that weird thing, your mitochondria.

It is the fuel furnace for your muscles basically

It can vary the percentage of carbs to fat it burns as fuel for your muscles

It can learn and physically adapt to burn more fat if you eat les carbs and slowly ramp up your exercise

Be patient

You can google mitochondria endurance athletes

You may not want to be an endurance athlete but how it works is what you are getting a handle on

So just be patient and take it easy, slowly increasing exercise without carbs. Of
Course monitor blood sugar

I used to be type 2. Got out of it over time with weight loss and this exact type of exercise

Best wishes and take it slow and careful

Foamroller

BG goes up during exercise for everyone, it's not a diabetes diagnose thing. It's basically a symptom of the body releasing energy for use due to increased demand (exercise). I wouldn't worry about it if you have your electrolytes in check. If you get hypo beyond that, bring an emergency fast acting sugar, like wab suggested.

But, again...a 2 hour hike is probably not intense enough for you to need extra sugars, if you're in FA. If you're still in transition, well it's an individual call if you wanna supply with sugars to tide you over. But it might interfere with transition if done too much.

Could it be you feel «low» because you're not used to this intensity? Many believe they need more to eat, but in reality this is more about not sufficient muscle condition vs ambition. Not saying this is you, but a possible explanation. Doing too much, too fast and the body will protest. It's natural and part of the process to increase fitness

KittensMaster

So true @Foamroller

When our ambition exceeds our ability we get run down

But that is a great place to be! The environment for positive change and growth !

Seeing the positive in that instead of getting frustrated helped me on this long road to fitness.

And it never ends...

KenSmith108

OK, starting to get it thru my thick skull.
Last hike wasn't a hypo? I didn't wind up on the ground.
This hike sugar free sports drink instead of plain water.
Walmart salted mixed nuts for 1/2 way snack.
Liquid glucose because I'd feel naked without it.
Lots of test strips to get a better idea of what is going on.
The D & R Science Project is looking good.

OR

KarlaYP

@KittensMaster, your explanation of fat adapted is awesome! Helped me understand it too, thanks!