Metformin, insulin resistence and half marathon - help please

Options
badlydrawnperson
badlydrawnperson Posts: 15 Member
in Fitness and Exercise
I'm training for a half marathon at the moment and my runs are up to around ten miles. I take metformin for insulin resistence and try to stick to a low GI diet. On my longer runs I'm finding I'm struggling for energy and can feel myself hitting a sugar low (nausea, light headed ness etc). The people I run with all take gels or jelly beans or similar, but this feels really anti how I normally eat - too much sugar makes me shaky and a bit mental. What do other people do/take? Btw I am by no means a good runner - am finding these long distances hard, and am overweight, but have set myself the challenge to get myself round and am running for charity so I just I want to do it in a way that best helps my body. All thoughts greatly appreciated.
«1

Replies

  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited August 2015
    Options
    I had the same problem training for my first half last year. Granted, I was not officially diabetic, only pre-diabetic and given Metformin and a 120g carbs/day diet. I lost a lot of weight on diet and Metformin alone but a few months later worried about hitting a weight loss plateau and started walking, then running.

    After the running bug bit me and I was a couple weeks into my 10k to half marathon program I was having trouble at most anything over 6 miles, which I knew I could do. My doctor gave me a glucometer and prescription for test strips so I could test my blood sugars before and after runs. I was running low on my runs. This meant I had depleted my glycogen reserves and my low carb diet could not replenish them before my next run.

    So I increased my carb intake, avoiding sugary carbs EXCEPT as a recovery drink. In that first 20 minutes after a long run your body is in overdrive using insulin to transport sugars to your muscles as glycogen. If you give your body quick digesting sugars during that short window you will not see a 2 hour post meal blood sugar high, and you will also replenish your glycogen stores faster by absobing those sugars then (depending on your exact diabetic condition this may or may not apply to you). Outside of that recovery drink my carbs were preferably low GI carbs to prevent spikes. I found I handled these added carbs with zero impact to my daily fasting blood glucose reading, and maintained normal 2 hour post meal readings as well.

    I saw immediate results in my running performance.

    Warning though, just because it worked for me in my condition as a pre-diabetic who had been running distances for a few months by then is no guarantee it will work the same for anyone else where any of those variables would be different.

    If you can not increase carbs, there are people who claim success a keto runners, but my experiences in that state were a bit too miserable for me to considee exploring that any further.

    Check with your doctor before taking any advice from here. Your doctor is highly unlikely to discourage you from running to combat diabetes. But your doctor knows your conditions and what changes can be made to help adapt to your desired lifestyle infinitely more than random people or articles on the internet.

    As for gels and such, yes, I use GU gels. Based on my body weight I take two gels every hour on any run over 2 hours in length.
  • gaelicstorm26
    gaelicstorm26 Posts: 589 Member
    edited August 2015
    Options
    While jelly beans and glucose gels might not be how you normally eat, it is absolutely CRITICAL that you take something *straight away* when you have low blood sugar to bring your levels back up. It can escalate into a life-threatening situation very quickly, which is something you do not want.

    There are products you can buy (tabs and gels), but the whole point is to get that blood sugar back up to normal levels as soon as possible, so you need something that can raise your levels quickly...jelly beans, a marketed product, or some fruit juice will do the trick.

    I always keep something handy for a just in case situation. You can easily lose consciousness. I would hate to see you suffer an injury, or worse. Keto is not worth a diabetic coma.

    I don't run, I do the elliptical. After only 30 minutes on the machine my blood sugar will already be around 80. I think you should talk to a qualified endocrinologist or who you are seeing for your insulin resistance rather than a general doctor. Your PCP is not a specialist and will not always be able to give you the best advice.
  • KittensMaster
    KittensMaster Posts: 748 Member
    Options
    badlydrawnperson wrote: »
    I'm training for a half marathon at the moment and my runs are up to around ten miles. I take metformin for insulin resistence and try to stick to a low GI diet. On my longer runs I'm finding I'm struggling for energy and can feel myself hitting a sugar low (nausea, light headed ness etc). The people I run with all take gels or jelly beans or similar, but this feels really anti how I normally eat - too much sugar makes me shaky and a bit mental. What do other people do/take? Btw I am by no means a good runner - am finding these long distances hard, and am overweight, but have set myself the challenge to get myself round and am running for charity so I just I want to do it in a way that best helps my body. All thoughts greatly appreciated.

    I reversed my type 2 diabetes

    Part of the process was exercising fasted and making my body adapt to use a higher mix of fat as fuel

    Your mitochondria will adapt.

    Google endurance training mitochondria

    Hundreds of hits and university papers.

    I'm doing cycling as cardio. I'm up to 40+ mile rides at over 17 mph while starting fasted and taking in 200 or so carb calories

  • badlydrawnperson
    badlydrawnperson Posts: 15 Member
    Options
    Thank you all, for sharing your experiences and thoughts in response to my plea - they are all greatly appreciated and are helping me to consider what will work best for me. I want to be able to negotiate the difficult line between pushing yourself and it being detrimental to your health (and I take on board the point about checking it out with qualified practioners) :)
    WhatMeRunning wrote: »
    I had the same problem training for my first half last year. Granted, I was not officially diabetic, only pre-diabetic and given Metformin and a 120g carbs/day diet.

    That sounds a lot like me - I was put on Metformin over ten years ago as pre-diabetic and insulin resistant and combined with exercise I dropped a lot of weight I'd struggled to lose in the past. Your words and approach resonate with me.

    gaelicstorm26 wrote: »
    While jelly beans and glucose gels might not be how you normally eat, it is absolutely CRITICAL that you take something *straight away* when you have low blood sugar to bring your levels back up. It can escalate into a life-threatening situation very quickly, which is something you do not want.

    I think it's a mental block I need to get over on this one - having trained myself away from quick release sugar it's hard to accept I might actually be in the position to need it, but then I never imagined myself attempting a half marathon either so I will adjust my thinking accordingly!

    KittensMaster wrote: »
    Google endurance training mitochondria
    ...
    I'm doing cycling as cardio. I'm up to 40+ mile rides at over 17 mph while starting fasted and taking in 200 or so carb calories

    Will definitely look into this, not read into it before so thank you - and well done on reversing your diabetes, fantastic work.




  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Options
    When I get shaky on long runs it is because my blood sugar got to low. On one 10 miler, I started feeling that way around mile 8. I finished my run, drank a bottle of TrueMoo chocolate milk, and then grabbed an ice cream cone from McDonald's while running an errand. When I got home, it had been maybe 1.5 hours since I finished my run (and at least an hour since I had eaten the ice cream cone). My blood sugar was 86. So yes, I was very low after my run.

    I don't normally eat on my long runs but I think I'm not helping my performance. I just got some energy beans to try next time. While I am IR and on Metformin, I never had success on a low GI or low carb diet so I don't limit those things normally. Exercise has done the most to help with my weightloss. But all the long runs are definitely depleting me so I'll be trying the beans for my next long run.
  • dorje77
    dorje77 Posts: 92 Member
    Options
    I'm in nutritional ketosis since April. I tested that because there are many people claiming that ketosis is an intresting state for endurance sports. :)

    After a 2 weeks period, I experimented a boost in energy level (never happened when running under glucose). Ketosis will probably also help you with insuline resistence, also.

  • jgnatca
    jgnatca Posts: 14,464 Member
    Options
    A resident MFP'er (his name escapes me at the moment) and Type1/Type2 swears by glucotabs. They precisely give you what you need when your sugar is low, so they don't hinder your weight loss efforts on top of that.

    I'd add a handful of nuts to my diet the day before the run.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Options
    Back in school I recall there being studies on endurance athletes and ketogenic diets, you may want to do a search on Google Scholar or another site that provides peer-reviewed studies.
  • badlydrawnperson
    badlydrawnperson Posts: 15 Member
    Options
    omma_to_3 wrote: »
    When I get shaky on long runs it is because my blood sugar got to low. On one 10 miler, I started feeling that way around mile 8. I finished my run, drank a bottle of TrueMoo chocolate milk, and then grabbed an ice cream cone from McDonald's while running an errand. When I got home, it had been maybe 1.5 hours since I finished my run (and at least an hour since I had eaten the ice cream cone). My blood sugar was 86. So yes, I was very low after my run.

    I don't normally eat on my long runs but I think I'm not helping my performance. I just got some energy beans to try next time. While I am IR and on Metformin, I never had success on a low GI or low carb diet so I don't limit those things normally. Exercise has done the most to help with my weightloss. But all the long runs are definitely depleting me so I'll be trying the beans for my next long run.

    In the nicest possible way it's nice to know it's not just me with the shakes etc - thank you :smile:
    May join you in trying the energy beans!
  • badlydrawnperson
    badlydrawnperson Posts: 15 Member
    Options
    Sam_I_Am77 wrote: »
    Back in school I recall there being studies on endurance athletes and ketogenic diets, you may want to do a search on Google Scholar or another site that provides peer-reviewed studies.

    Only slightly scared by the reference to 'endurance athletes', although I guess 'knackered slightly deluded charity runner' doesn't have quite the same ring...will google :D
  • gaelicstorm26
    gaelicstorm26 Posts: 589 Member
    Options
    I understand about the mental shift! It's hard because you are so used to turning away from certain things, and then you find yourself in a situation where you need them!
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Options
    badlydrawnperson wrote: »
    Sam_I_Am77 wrote: »
    Back in school I recall there being studies on endurance athletes and ketogenic diets, you may want to do a search on Google Scholar or another site that provides peer-reviewed studies.

    Only slightly scared by the reference to 'endurance athletes', although I guess 'knackered slightly deluded charity runner' doesn't have quite the same ring...will google :D

    I actually like that better....LOL

  • KittensMaster
    KittensMaster Posts: 748 Member
    Options
    There is a hilarious movie I just love

    Run Fat Boy, Run

    Pretty funny.

    Out of shape guy tackles marathon to impress girl

  • badlydrawnperson
    badlydrawnperson Posts: 15 Member
    Options
    KittensMaster wrote: »
    There is a hilarious movie I just love

    Run Fat Boy, Run

    Pretty funny.

    Out of shape guy tackles marathon to impress girl

    I think in this case it is more:

    Run Fat Girl, Run

    Out of shape girl tackles half-marathon to disconcert herself

  • LKArgh
    LKArgh Posts: 5,179 Member
    Options
    badlydrawnperson wrote: »
    I'm training for a half marathon at the moment and my runs are up to around ten miles. I take metformin for insulin resistence and try to stick to a low GI diet. On my longer runs I'm finding I'm struggling for energy and can feel myself hitting a sugar low (nausea, light headed ness etc). The people I run with all take gels or jelly beans or similar, but this feels really anti how I normally eat - too much sugar makes me shaky and a bit mental. What do other people do/take? Btw I am by no means a good runner - am finding these long distances hard, and am overweight, but have set myself the challenge to get myself round and am running for charity so I just I want to do it in a way that best helps my body. All thoughts greatly appreciated.

    Have you talked to your dr? If you are insulin resistant and recently started exercising or upped your exercise, then the solution might be to simply come off metformin.
  • badlydrawnperson
    badlydrawnperson Posts: 15 Member
    Options
    [quote="aggelikik;33786126"

    Have you talked to your dr? If you are insulin resistant and recently started exercising or upped your exercise, then the solution might be to simply come off metformin.[/quote]

    Thank you, I have a pretty stable exercise routine for the last 12 years - around 5x high intensity running/Cardio/weights a week - it's just that I've increased the length of duration due to longer runs in the short term. I came off metformin a few years back for 18 months, maintained my diet/exercise and put on 21 pounds, my doctor has advised me I am likely on for life, so I suspect coming off is not my solution. Thanks for the suggestion though - hearing other people's thoughts helps me to refine my own.
  • dorje77
    dorje77 Posts: 92 Member
    Options
    badlydrawnperson wrote: »
    Only slightly scared by the reference to 'endurance athletes', although I guess 'knackered slightly deluded charity runner' doesn't have quite the same ring...will google :D

    Off course... :D

    I'm a "wannabe athlete", but keto is suitable for common people also. :)
  • LKArgh
    LKArgh Posts: 5,179 Member
    Options
    badlydrawnperson wrote: »
    [quote="aggelikik;33786126"

    Have you talked to your dr? If you are insulin resistant and recently started exercising or upped your exercise, then the solution might be to simply come off metformin.

    Thank you, I have a pretty stable exercise routine for the last 12 years - around 5x high intensity running/Cardio/weights a week - it's just that I've increased the length of duration due to longer runs in the short term. I came off metformin a few years back for 18 months, maintained my diet/exercise and put on 21 pounds, my doctor has advised me I am likely on for life, so I suspect coming off is not my solution. Thanks for the suggestion though - hearing other people's thoughts helps me to refine my own.
    [/quote]

    May I ask what dr is treating you? If this is not an endocrinologist, I would suggest you get an appointment with one. And if he is, I would suggest you get a second opinion. Metformin for life for controlling weight instead of lowering calories is really weird medical advice.
  • badlydrawnperson
    badlydrawnperson Posts: 15 Member
    Options
    aggelikik wrote: »
    badlydrawnperson wrote: »
    [quote="aggelikik;33786126"

    Have you talked to your dr? If you are insulin resistant and recently started exercising or upped your exercise, then the solution might be to simply come off metformin.

    Thank you, I have a pretty stable exercise routine for the last 12 years - around 5x high intensity running/Cardio/weights a week - it's just that I've increased the length of duration due to longer runs in the short term. I came off metformin a few years back for 18 months, maintained my diet/exercise and put on 21 pounds, my doctor has advised me I am likely on for life, so I suspect coming off is not my solution. Thanks for the suggestion though - hearing other people's thoughts helps me to refine my own.

    May I ask what dr is treating you? If this is not an endocrinologist, I would suggest you get an appointment with one. And if he is, I would suggest you get a second opinion. Metformin for life for controlling weight instead of lowering calories is really weird medical advice.
    [/quote]

    The metformin is linked to PCOS, which in turn creates insulin resistance, similar to type 2 diabetes. I was under a consultant at the hospital for a couple of years getting the treatment right through medication and changed diet, during which time I lost around 8 and a half stone. I now routinely see a GP to monitor through hormone balance through blood tests etc (I'm UK based).
  • badlydrawnperson
    badlydrawnperson Posts: 15 Member
    Options
    Oh and exercise too of course :)

Categories