Any Marathon/Athletes with type 2 here?
Now that I've got my weight down to 210 from 265, I've started running and find that my speed is better than it's been for 15 years and I have the "Marathon bug" again. All my cardio tests are perfect and I have green light from Doctor to run marathons, as I'm now jogging regularly and working slowly to do one next November (The Athens Greece original marathon)..
So, are there any other athletes here that I can connect with as I'm curious to see what types of glucose (GU, power bar etc) I can consume during the run and still be safe... I've read some random notes on the internet but would like to see what anyone on this board does. I've thought of just experimenting with GU during a run and see what happens...
Any Marathoners out there?
Hi and :welcome: I do enjoy various forms of exercising but nothing like marathons. You'll be able to find some useful information here though:
Home - Runsweet.com-Diabetes and Sport
Also, take a look through the latest pages of the thread called "What was your exercise today?" on this forum to find fellow athletes. Judy, for instance, does long endurance things and should be able to give you good advice.
Keep it up! :)
Hi there :)
I don't use sports gels as they spike too high. An average type 2 will spike up to 200mg/dl within 15 mins of eating the new mixed sugar types. A good way to end your marathon early by vomiting.
May I suggest experimenting with either Glucotabs (4g tablet) or the thin honey sachets (5g). You don't need very much glucose if you are a low carb fat burner.
You don't need gel/glucose at all if the run is less than an hour.
If running for longer, take one tab/sachet at the one hour mark, then another at the two hour mark. (adjust timing according to blood glucose test) Best to test on a treadmill run, every half hour.
Try to keep in the 85-95mg/dl zone as this is optimal for the fat burning metabolism during exercise.
Carb loading is out of the question IMO. You should aim for burning fats like Judy said. I'm sure you will start training for the marathon well in advance, and that will happen in stages. That should give you ample opportunity to try the glucose tabs as suggested.
Oh, also, any suggestions on taking the glucose reading while on the treadmill as if your fingers are sweaty, would it invalidate test? Or should I actually STOP, wipe the fingers dry and then test? Is there a way to do it why running, as I've learned to drink, eat and do most things while running without stopping, but I"m thinking taking the reading may be one of them I won't be able to do without stopping.
We are talking much less total carbs in a sachet of 5g honey (sold for adding to tea/coffee) and a natural substance that man has adapted to. The problem with gels is that they are actually designed for a professional athlete, many of which are actually exercising in the anaerobic zone.
On your other issue. Low GI foods often aren't, the Glycemic Index was based on the impact of a certain weight of said food and a blood glucose test after 2 hours. It is better to think moderate/low carb and go for a diet that caters for athletes. Try Paleo for Athletes or Primal Blue Print, both of these are common in Crossfit.
Cereals and legumes do not hit the system for 3 hours (they are digested in the colon), unless highly processed when they act fast and nasty.
Just don't eat Pringles ...that experience still haunts me, I was up with the fairies for 3 hours (over 185mg/dl).
Just slow to a walk on the treadmill or stop, it only takes a few seconds.
test 1: before you start
test 2: 1 hour mark. Then take 1 glucotab.
test 3: 1 hr 30 mins.
test 4: 2 hr end of run test
My liver is efficient at dumping, so I pretty much stay at 87mg/dl on a treadmill test like this, if I stay in the aerobic zone.
Don't deliberately eat before running.
Runners World is a pretty good magazine/website, Jeff Galloway is also good and the Furman institutes book 'Run less, run faster' is a classic.
I dont run I ride a bicycle never less than 20 miles up to a ADA fundraiser that is 86 miles the fisrt day and 70 the second. I am on insulin to boot. I can eat EVERYTHING at the rest stopps (about every 24 miles) and I eat cake decorating frosting also. the frosting comes in a squeeze tube like toothpaste no wrappers no mess with so I can still use my fingers to test.
More outstanding info. I'm mentally copying and pasting as I type. Now, one thing you said "Don't deliberately eat before running. Can you clarify this as normally the rule of thumb is to eat somethign small (usually i have a spoon of peanut butter, just recently from another member here, or a few almonds and coffee an hour before) but is there a specific reason you say that, or is this just for testing I will do on the treadmill you mention this.
Ok, I'll try to simplify.
If you are working on the high carb/low fat paradigm of the ADA, then a reduced amount of gels may work for you (my friend Chris, also an Ironman uses half a gel sachet when they specify a full one. Her A1c is pretty appalling). You will have a sugar burning metabolism from this type of diet, and as a diabetic it will be sub par.
If you are using a caveman style diet, optimised for fats and protein, then you are a fat burner by default. Exercise should be kept in the aerobic zone so that you don't get a spike. This does not mean slow, I can out 20mph in aerobic zone 1, 26mph in aerobic zone 2, and 31mph in aerobic zone 3 cycling on an undulating course.
Aerobic zones are based on heart rate, and although it takes a while to build up aerobic base to good levels, you will feel the difference. Typically you'd feel energised after exercise not exhausted.
Ok, now to don't eat extras.
If you are exercising within the aerobic zones, and are a fat burner then your body doesn't treat the exercise as being any different than a walk down the road. You don't need a top up with food unless your blood sugar is low to start with.
Peanuts are legumes not nuts. Treat them as such. They don't provide quick fuel unless the peanut butter has sugar in.
Almonds are pretty good, and Stu Mittelman swears by them in his book Slow Burn - he is an Ultramarathoner. He eats one almond every 10 minutes whilst running.
Another good book for low carb athletes is The Big Book of Endurance Training and Racing by Dr Philip Maffetone.
However you do have the choice. You can chose to stick to high carb/low fat or change to low/moderate carb. No-one is forcing you to go down one route, however since diabetics already have a compromised sugar metabolism, it makes more sense to fall back on the original fat metabolism of our ancestors.
On average I run 10k 4 times a week and a 15-20k every second weekend; participating on average twice a year. I do not use any power bars/drinks but do make sure that I am well hydrated with water and always have some nuts in my pockets (macadamia, Brazil's or even peanuts). The only issue I suffer from is low potassium which causes muscle cramping, which I take a supplement for.
Great to hear your feeling good and planning to increase your running. Good luck!
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