It’s no secret that it is key to eat/drink some sort of protein after a workout in order to build and repair your muscles. However, I have learned that eating protein before and after my workout is the best way to keep my blood sugar from plummeting.

Finding the right formula to keep my blood sugars leveled while exercising has been a challenging task. If you struggle with type 1 (or 2) diabetes, then you know what I’m talking about. We’ve all been at that point where you are excited to go to the gym to break a sweat, and only 20 minutes in you start to feel the effects of a low blood sugar. Which often causes you to stop what you're doing in order to tend to your medical needs before it becomes a danger. Happens to me all the time during my workouts/training, and it’s a whole pain in the a$$. 

There have also been times where I have eaten TOO many carbs, or dialed the insulin down on my pump too much, to where my blood sugar ran too high… which may not be as life threatening, however a nice 300+ high blood sugar sure slows me down and again, gets in the way of my fitness goals. 

Everyone's body is different, but I have found a formula that works well for me. Of course, eating poorly or inconsistently throughout the day can have its effects on diabetes and make blood sugars even more unpredictable than they already can be. Therefore it is important for me to maintain a diabetic friendly and consistent diet in order for this to have the best effect. 

PROTEIN.AND.CARBS.BEFORE.EXERCISE. Boom… that’s it. If my blood sugar is in it’s ideal range, which for me is 80-140, then I eat a protein bar, or drink a protein shake of choice, with 15-20 grams of carbs and 15+grams of protein, and maybe even some fruit for a little extra sugar if I’m on the lower side, and then I detach my pump for the hour so I can get the best out of my workout. I know that may sound like a lot, especially going an hour without insulin, but my blood sugar tends to DROP when I exercise, so this is the best formula for me. If my blood sugars are in the 140-200 range, I have the protein, give insulin for the carbs that are in the protein shake or bar, and take my pump off for the hour of my workout. If I am working out for more than one hour which I often do, I re-check in between hours and correct if necessary. 

As always, it is all about finding which formula works for you. The best way to figure this out is to consult with your doctor and experiment with different proteins and formulas that work best for you, your diet, and your workout. 

As far as protein, I am a big fan of making smoothies with protein powder. I have one of these smoothies almost every day for breakfast. I use Orgain Organic Protein Powder, the collagen and probiotic blend. It is higher in carb than some other protein powders, but again, before a heavy workout this is ideal as a slow rise in blood sugar will keep it from dropping. I’m also a big fan of Lenny and Larrys protein bars, as they are affordable compared to some other brands, and have a decent carb to protein ratio. They also have plenty of low-carb protein bars for less intense workouts. 

Again, there is no formula to make it perfect. It’s more than what we eat. Hormones, sleep, stress, time management, all play major roles in diabetes and blood sugar stability. We just gotta keep trying and see what works for us. Always consult your doctor before making any changes to your diet/exercise plan.