Extra Carbs for Exercise?

tsazani

I have DM2. I eat a LCHF diet. 40-60 gm net carbs per day. I eat about 20 g for breakfast. After 2 hr I do 30 min of exercise. Then I eat a post exercise snack with 15 g carbs. So 35 g carbs.

I exercise 30 min per day. Five days per week I do "moderate" intensity exercise. I burn about 60 g carbs.

Two days per week I do "hard" intensity exercise. I burn 3I about 75 g carbs with "hard" exercise.

It looks like I'm 25 g short for "moderate" and 40 g short for the "hard" exercise. Should I up the carbs in the two breakfasts to compensate?

concordancia

What do your blood sugars say? If you aren't experiencing lows, you probably don't need to adjust.

rheddmobile

Definitely take your blood sugar more often when you start a new exercise program. My tolerances for carbs went way up when I started running and lifting weights. When I ran my first half marathon, I found I needed to eat extra carbs for three days afterwards!

Also, some people find that intense exercise temporarily raises their levels, due to stress hormones.

For me at least your extra carbs would be more than plenty. I eat a large orange before running 10K (1 hour vigorous exercise) followed by about 60g meal.