Recovery

Recovery

There are a few steps that you can take to aid recovery after exercising.

Insulin

Reduce insulin after exercise

You will need less insulin after you exercise because insulin works better for quite a long time afterwards.

A good place to start is with the “50/50/20” rule:

  • 50% REDUCTION in quick-acting (bolus) insulin for the TWO meals after exercise e.g. if you exercise in the afternoon, you reduce your quick-acting insulin with both your evening meal AND your breakfast the following day
  • 50% REDUCTION in correction doses for 12 hours after exercise
  • 20% REDUCTION in background (basal) insulin if:
    • Exercising after 4 pm
    • Over 2 hours of exercise
    • High-intensity interval training (HIIT) at any time of the day

Carbohydrate

Refuel with additional carbohydrate & protein

If you have done more than 60 minutes of moderate-intensity exercise or more than 30 minutes of high-intensity exercise, you will need to ‘refuel’ with additional carbohydrate and protein e.g. (milkshakes, cereal).

Generally you should aim for 1g/kg carbohydrate and 0.2 kg protein in your recovery snack, for example if you weigh 70 kg, you will need 70 grams of carbohydrate and 14 g of protein.

Bedtime snack

Consider eating a suitable bedtime snack if you:

  • have exercised after 4pm
  • have done more than 2 hours of exercise

Water

It is important to keep hydrated

Make sure that you drink plenty of water or other liquids to stay hydrated. The body can lose a lot of fluid during exercise and dehydration can increase your blood glucose levels.

Exercise

Activity after exercise can help manage blood glucose

If your blood glucose levels are high, then completing a warm down routine such as a brisk walk, jog or cycle, can help to bring them down.

If your blood glucose is low (but not more than 4 mmol/L), a 10 second sprint or other anaerobic activity can help bring them up.

Remember 10 second sprints are NOT a treatment for hypoglycaemia (blood glucose level of less than 4 mmol/L).




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