Sport Post-Workout Questions

Sport Fitness
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magician300

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Hello to all. I am a 31 year old male; approximately 6'2" in height and weight around 300lbs. I began a workout a program one month ago and my ultimate goal is to lose 75lbs.

During my workouts I drink water; usually a fair amount as I do about 2-3 hours now in the gym. My main question is keeping my sugars good; I am a type 2 diabetic and I have found myself twice after a workout feeling very low with my sugars. I've begun drinking a 20 oz. Powerade after every workout; the caloric intake is only 125 calories and I find that it has the right amount of sugars I need for the gap of time between meals. I've tried Powerade Zero and I do like it but the problem is it has 0 sugar which in most cases is good but I fear for me isn't. I feel like I HAVE to get some in me after a hard workout.

My question is.. is there a better alternative? I've heard that you should try to incorporate protein after a workout.. is this true? Are there drinks out there that have high levels of protein AND "some" sugars to help replenish myself after a workout?

Any input is greatly appreciated. Thanks in advance!
 
Hey magician,

Great job on keeping up with your workout program! However, the first thing I should say is that 2-3 hours in the gym, especially if you're just starting out, is too much. I really wouldn't recommend more than 60-90 minutes at one time, ESPECIALLY since you are Type 2 diabetic.

The current ACSM recommendation is that if your pre- or post-workout blood glucose is less than 100 mg per dL (5.55 mmol per L) you should take 20 to 30 g of additional carbohydrates. Obviously, the goal is to prevent hypoglycemia, so it may take some experimentation on your part to see what works for you. You should be eating some carbs (preferably not simple carbs) 30 - 60 mins before a workout; the amount depends on the length of time of your workout as well as the intensity. The only way you'll know what keeps your sugars relatively stable is to try something, then test your sugars before and after your workout and also record what the workout was. After your workout, depending on your blood sugars, you should probably try to have a small snack (a sports drink if you have to, although I'm really not an advocate for those) consisting of some carbs and some protein (like a small apple and a slice of cheese).

I think you're better off trying to stabilize your sugars using a pre-workout snack, rather than 'reacting' to the low blood sugars after a workout. But if you find a sports drink with protein and carbs that you have on hand, just in case your sugars drop too much, I think that's OK.

Sorry about the long post, I work with a lot of diabetic clients, so I usually have a lot to say in these situations! :)
 
PLBFitness,

Thank you very much for the reply. I will say that while I am in the gym 2-3 hours during my workout (I do 3 times a week; Monday, Wednesday and Friday) I do try and space it out. I'll usually start with some cardio (AKA the treadmill thread you commented on..) and then go to resistance training going back and forth between weights and squats and so forth. I then usually end my session with going back to the treadmill.

I'll give the approach you mentioned a shot and try something before the gym and immediately when done with a workout. The gym has sports drinks handy so if absolutely needed I can grab one.
 
I'd also review PWO and during WO nutrition by john berardi. you can tailor his shake recipe to meet the sugar/carb guidelines for your needs, and it'll be a lot cheaper than powerade.

raw dextrose/corn sugar is cheap and easy to find at whole foods stores, and also home beer/wine making shops.
 
I guess 2-3 hours is just a bit of a shocking number for a beginner exerciser. It's not terrible for some to workout for that long, just be very aware of signs of injuries and/or overtraining. Malkore had a great suggestion to look into during workout nutrition which would be a good strategy in your case if you're working out for 2-3 hours.
 
I will definitely check out the PWO/WO nutrition material that was suggested. Thanks!
 
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