I have done the P90X program before I was using Dr. B. Now after an extended vacation from a healthy lifestyle I am trying to make my way back (difficult ) to Dr. B's program. I was wondering if there are any Type 1s doing extreme exercise like P90X or Insanity and how you manage these without heavy carbs. First things first, getting back on track then the exercise ,but want to prepare with as much info as I can.
Thanks
I’m interested in this thread. I am a LADA diabetic not on insulin. I’ve been doing Hip-Hop, Zumba, and just started a ballet class. Formerly, I was lifting weights. When I was first dxed my bg elevated with exercise. I’ve heard it it normal to dump from the liver, at first. I burn a lot in dance exercise, but weights are the hardest for me to regulate. I’m not having problems on Dr. B’s diet. I usually eat before I go exercise, but I get too thirsty if I eat too many vegetables. So far, I’m doing ok as long as I bring a water bottle. I’m buring between 400 and 500 calories, with the exception of the ballet, at this point. I read “The Diabetic Athlete” by Sheri Colberg, but since I’m not on insulin, I didn’t understand some of it. If your named program is weights, then, blunting cortisol rise to keep the bg down will be a problem, IMO. I’m a 57yo grandma, so I don’t know how guys work out.
I have done the full p90x cycle on Dr. B’s diet–the one minor deviation I do is a 4th meal (protein shake with coconut milk, macadamia nut butter, and 44g protein–still very low carb, but not 100% bernstein). I think the Dr. B diet induces a state where you have lower glycogen stores in general which is going to affect anaerobic performance in general (the cyclical ketogenic diet folks exploit this very fact). Anyhow, I have found that as long as I consume enough calories to cover the intense exertion I have been ok and feel great.
I am now doing intense weight lifting 2-4 times per week (as possible due to time) with cardio 1-2 a week. I like to sprint (all out) every week or so as well. I will probably go back to do some p90x but it is very time consuming and I felt it was a good time to shake things up.
I’m really not sure that P90x or intense exercise will be as much of a problem as you think. Although I’m not diagnosed as a T1, my experience is that intense exercise, particularly anaerobic causes a blood sugar rise. When I weight lift, I’ll usually have a rise over 100 mg/dl as opposed to aerobic exercise which just depletes my glucose stores. Dr. B suggests that during aerobic exercise you consume only enough dietary glucose to fuel the workout, with something like smarties. I would not be surprised if your real challenge is your post workout levels. Although Sheri Colberg’s a good resource, she does not have much advice for the low carb athlete. In any case, everyone reacts individually, you probably should test often and be alert as you start the program.
Thats great. What do you eat for the opther meals, how many carbs and what kind
I am aware of the blood sugar variations, my main concern is how many carbs to consume
Why would you need any carbs? I am serious. When you run a marathon and you reach about 20miles, you deplete your glycogen and you bonk. But this is about P90x, a high intensity session. You have more than sufficient glycogen to sustain the exercise. Why do you think you need carbs?
Because I have done this program before doing locarb and needed them, thats why. being Type 1 is different then type 2
Ok, everyone is different, but it still sounds like you are still carb adapted. Are you doing 6-12-12?
This is just my perspective, but p90x both the resistance training and aerobic burns plenty of calories. Also, when it comes to weight lifting I find I do better when I follow-up the workout with a few carbs–it seems to help with the recovery, protein synthesis, and glycogen replenishment. I think I have read that glycogen is needed for both aerobic as well as anaerobic type efforts and I like to give myself the chance to push my limits and do my personal best–I don’t like the idea of trying my hardest and only getting 80% output. I have a CGMS and I know what folks are saying about getting a BG rise for short duration weight lifting versus a lowering effect with less strenuous cardio–for me I keep a couple of rolls of smarties with me as I don’t get a very consistent reaction with the p90x workouts–sometimes it has no effect, other times a small rise and then other times a lower effect. The p90x workouts are quite strenous (and long) so for me I just have to test and roll with the punches. Again, this is just my two cents.
I try to stick to the 6-12-12 as best I can for the first three meals (I work out after dinner and take the protein shake after the workout). For breakfast I have eaten the same thing for about the last 5 years–two sausage patties, 2 eggs. I am lucky that it works for me and makes the insulin dosage easy to calculate and I haven’t burnt out on it yet. For lunch I usually do a decent side salad with broccoli, cucumber, etc. and about 1/2 lb. of grilled chicken with lots of good fatty dressing. For dinner I do a decent sized portion of meat and some good vegetables like broccolini cooked in coconut oil.
Well, my first inklings that something was way wrong all started when I was weight lifting at least five days a week. Not knowing I was LADA, I was trying to blunt the cortisol rise with a CHO (carb) drink. Let me tell you, that didn’t work. The highest readings that I was getting once I started testing, before the Endo believed me, were after lifting weights. Since no one wanted me to quit resistance training, and after trying to blunt the cortisol rise unsuccessfully with ciproheptadine, the doc Rxed Xanax, which works for me. (If Cortisol rises, so does bg.)
http://www.thinkmuscle.com/ARTICLES/jalali/cortisol.htm
I had steroid myopathy from an adrenal tumor, so the only way to undo that was weights.
From what I have read, your muscles store 250-400g of glycogen, and your liver stores another 100g of glycogen. In this discussion (http://www.unm.edu/~lkravitz/Article%20folder/glycogen.html), it is noted that only a modest fraction of glycogen stores are used in an intense anaerobic training session. It has been my experience that aerobic exercise can be fueled quite well with ketones if you are in ketosis. In particular, I don’t need any glucose, I basically burn fat.
I do weight lifting, usually barbell sessions starting with back squats. I’ve not had any problem with energy when on the Dr. B diet, even when clearly in ketosis. All I can tell you is give it a try and see what happens.
As to after workout nutrition, that is another matter. After workout, I make an exception to Dr. B for glycogen replenishment. Although I am usually high (200s)after workout, I am insulin sensitive. I usually have a protein shake with milk. I found the book “Nutrient Timing” by John Ivey helpful understand workout nutrition.
Like Shelia, I’ve never had a doctor believe me that my blood sugar rises during workout. Most doctors are totally clueless about exercise (and nutrition).
Hello,
First thing first, I live in Istanbul, Turkey, so sorry for my bad English.
This thread is like a hidden gem for me since I begun Power90 workout series last month.
I am diagnosed Type1 five years ago. My BG’s are usually good, lower than normal. My last hba1c was 6.2.
I am doing insulin insertions as follows,
1 insertion Lantus in the morning
3 insertions NovoRapid before each main meal
My meal and exercise schedule:
08:00 Breakfast
11:00 snack (usually half apple, or small homemade oatcake)
13:00 Lunch
16:00 snack
19:00 - 19:45 exercise
20:00 Dinner
23:00 snack
So when I start my workout no insulin effect is present. I mean the effect of the 2nd Novorapid before lunch fade away when I begin the workout. Usually my BG goes up after I complete my daily workout routine.
I think that, because the cells cannot absorb sugar from blood (because there is no insulin effect while I workout), the fats are used by the body to meet the energy need when I am doing cardio. But I cannot seem to lose weight. Am I right?
Another thing is; to build up muscles I should have both carb and insulin present in my blood to feed the muscles. Then I have to eat something and do an extra insertion before I start exercise. What can you say about this?
So in general what can I do to maximize the effects of the workouts?
Thanks in advance,
Orkun
Orkun, your english is fine. It sounds like you are doing fine, but would like to build more muscle and lose fat from your body. I believe most people think that food before your exercise gives you energy for the exercise and food after your exercise helps you recover and build muscle. Carbs help with energy, but building muscle requires protein, so make sure you have protein after exercise.
I am also a big believer that the way to lose weight/body fat is through diet, although exercise helps, the biggest effect is from diet. I have had great success with a low carb diet and intermittent fasting (http://en.wikipedia.org/wiki/Intermittent_fasting).
Hello bsc,
sorry to take too long to thank you. Somehow I could not manage to sign in with IE so with Mozilla it is okay. But now I could not find any reply link under you message so I am replying mine.
Anyways, thank you for the answer. I will try to utilize a diet program for weight loss.
What do you think about target heart rate during workout? Does this help to lose weight also?
What should your target heart rate be for exercise? Good question, but really the answer is “it depends.” Why are you exercising? Are you exercising to “lose weight” or “become fit” or "gain muscle?"
If you are exercising to become fit, then aerobic exercise is a reasonable choice for overall heart health. You should target between 65-85% of your maximum heart rate. Your maximum varies by age and individual, for more information (http://en.wikipedia.org/wiki/Heart_rate).
Honestly, if you want to lose weight or gain muscle, I actually recommend you “not” perform aerobic exercise and instead recommend interval training (http://en.wikipedia.org/wiki/Interval_training) or resistance training (weight lifting). As it turns out research is actually finding that interval training is better than aerobic exercise at building up heart health.
If you want further pointers on good resources in either interval training or weightlifting, just ask. Dr. B himself recommends aggressive weightlifting as the best exercise for diabetics.
I did not know that Dr. B. thought that weightlifting was the best exercise for diabetics. I believe in weights, but I took a break of several months just because life got busy. I lifted weights this weekend and really felt the fatigue. I don’t mind weights. It’s just trying to fit it all in with family duties. I’ve been pinning a gold star on myself to at least make the two dance exercise classes, hip-hop and Zumba along with a ballet class. It’s so hard to find the time on top of a physical day. I’m a woman, and for me, even carrying around my grandson, heavy big boxes at Costco, and large baskets of jeans up two flights of stairs can feel like lifting weights. I know it’s not balanced, but I try to not beat myself up when I just can’t find the time because I don’t sit much. I went to the Endo this week, and my resting heart rate was 56. He said it was from exercise. I also have arthritis. When you are painful, it’s hard to make weights a priority, but I do believe in them…I’ll just try and make effort not to skip resistance training.
Dr. B is very clear in his books about the benefits of weightlifting. If you have ever seen pictures of him in a short sleeve shirt, he actually is quite “ripped” and muscular for a man of his age.
Hi Thank you for posting about the P90x and yoru progress with it and Type 1 diabetes. After having my daughter a year ago it’s been a tough transition of getting my sugars to a level where I like them. So, I am now going to try Dr B’s reccommendations and I have been working out to the P90x. I also agree that something is needed after the workout .