How can I get nutritional supplements after exercise in Type 2 diabetes?

We all know that proper exercise can better control blood sugar, but in fact, the nutritional supplement after exercise is also very important, the correct intake of nutrients can achieve twice the effect with half the effort.

First, learn about the nutritional chronology system.

Nutrient timing is an important concept in nutrition, which tells us that we should follow the principle of nutritional timing to consume nutrients at a specific time after any exercise program in order to achieve better exercise results. Nutrient timing system is divided into 3 real phases: energy phase, synthesis phase and production phase.

The energy phase includes the 10 min before training and during exercise. The purpose of nutrient supplementation during this phase is to promote nutrient transport to the muscles and to create a favorable nutritional environment for rapid post-exercise recovery.

Synthetic phase is the most critical period within 45min after exercise. The purpose of nutrient supplementation in this period is to change the muscle metabolic system from catabolic state to synthetic state, restore muscle glycogen reserves, improve muscle blood flow to accelerate the removal of metabolites, repair damaged muscles, and create good conditions for muscle growth. Insulin can drive muscle reconstruction and improve muscle anabolic activity. Within 45 min after exercise, the muscle metabolic system is very sensitive to insulin, and nutrient intake during this window is most effective.

The growth phase consists of the fast phase (4h after training) and the maintenance phase (16-18h after the fast phase), which is the main period for gaining muscle mass and strength. Nutrient supplementation during the fast phase can maintain the elevated insulin sensitivity and maintain the synthetic state of the body; the effect of the maintenance phase is to maintain positive nitrogen balance and promote protein synthesis and transformation and muscle development.

Types of post-exercise nutrient supplementation

Protéines

Protein is an important component of human muscles. Rapid protein supplementation after exercise helps repair damaged muscles and tissues, increase muscle fiber content, and improve muscle strength levels.

Les glucides

Carbohydrates are one of the energy substances of the body. For diabetic patients, the role is mainly to reduce the risk of hypoglycemia and delayed hypoglycemia. The best time for muscle glycogen recovery is 30 min after exercise, and carbohydrate supplementation can effectively relieve exercise fatigue and maintain blood glucose levels.

Vitamines

Exercise generates a lot of free radicals in the body, causing muscle soreness. A diet rich in vitamins, especially vitamin C, is effective in scavenging free radicals and promoting recovery.

Minéraux

During exercise, it is easy to sweat, and the loss of water and electrolytes in sweat can easily lead to dehydration and electrolyte disorders, resulting in increased heart rate, lower blood pressure and fatigue. Reasonable supplementation of water and minerals can maintain the stability of blood volume, slow down the heart rate and correct electrolyte disorders.

Résumer

Nutritional supplementation for post-exercise rehabilitation of diabetic patients should follow the principle of rational diet with protein as the main ingredient and moderate supplementation of carbohydrates, vitamins and minerals, with specific programs varying from person to person.

Source: Endocrine Disease Center of Third Affiliated Hospital of Chongqing Medical University