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Reactive Hypoglycemia and Weight Training: What You Should Be Eating!
If you’re anything like me when it comes to weight training or training sessions, you hate missing a workout! When I first started having problems with reactive hypoglycemia, or idiopathic postprandial syndrome, it affected everything!
I couldn’t eat like before. I couldn’t train as hard as I used to. I didn’t know what was going on, what to do, and I couldn’t get clear answers from anyone about what I needed to do…and yes, no one included my doctors!
So I tried to overcome this thing on my own. Dizziness, panic attacks, hypoglycemic episodes, weakness, fatigue, tremors, palpitations…and, well, I did!
I couldn’t get the formula right in one day! It took about 2 months to get my diet back on track and my body back in shape.
I researched everything online. I talked to nutritionists, nutritionists, body builders, personal trainers and honestly tried to avoid doctors, they only seemed to make things worse!
To keep it brevity, and to do what “works” properly (for me anyway), a diet very low in fat, protein, fiber, and carbs has prevented any episodes. ! Right! My diet will eliminate my episodes once and for all!… but don’t ask your doctor about it because they don’t understand anything and just want to keep you on some medicine!
Hopefully, you know that consuming refined foods, simple carbohydrates and sugars, caffeine, and alcohol can cause you (a person with reactive hypoglycemia or idiopathic postprandial syndrome) to have an episode. However, if you’re working out, don’t you need carbs?… Complex carbs, that is!… but it’s important to get the perfect amount and know how to eat them!
The first time I changed my diet was to go on a ketogenic diet for 5 days. (You should do more research on the ketogenic diet. Basically, it’s a diet that allows you to switch your body from burning carbohydrates as a fuel source to burning fat as a fuel source.) I recommend not exercising and consulting someone who knows about this diet (or your diet). doctor if they really know about it) before doing so.
I can’t tell you how long you should stay on a ketogenic diet, it varies from person to person. However, once you think you’re in ketosis (a state where your body burns fat as an energy source), you should be prepared to reintroduce a small amount of complex carbohydrates (raw oatmeal) to your body to help you through your workouts. . If you’re going to exercise, and especially hard exercise, you’re going to need some form of carbohydrates.
Switching from carbohydrates to fat as a fuel source will not be fun at first! You will be tired, cranky and have zero energy! However, blood sugar is stabilizing. Again, consult someone knowledgeable about this diet before starting.
Now, after you’ve been on the ketogenic diet for “x” amount of time (the amount of time depends on the individual), start eating a small amount of complex carbohydrates in the morning, such as raw oatmeal (with half a cup of fat and/or a quarter cup). coconut oil if you do weight training). The key here is to eat it with butter, a little heavy cream and/or a tablespoon of coconut oil. This slows down the absorption of carbohydrates and keeps insulin levels from rising. This is very important to avoid a reactive hypoglycemic episode. So remember as a general rule; Whenever you eat complex carbohydrates, try to eat them with fat.
Depending on your day and how intense your workout is, you may want to eat a quarter to half of a sweet potato with butter and a tablespoon of coconut oil for lunch. Steak, cottage cheese, whey protein, peanut butter, etc. with every meal. get proteins and fats like (I have a sample diet on my website.) Every 2-2 times in small amounts, you want to eat often and half an hour. Your body will adjust and you will feel normal.
Now it’s time to practice, what do you do? Remember, your diet should always match your activity. So, you need to get enough carbs to get you through your workout (think about the intensity and duration of your workout), but not so many carbs that you’ll get your body out of ketosis (the whole deal where your body is on fire). fat as an energy source). Complex carbs for breakfast and lunch may work best, but if you’re doing high-intensity exercise, you may want to try eating 2-4 glucose tabs during your workout. These tabs are made with dextrose and are instantly absorbed and used for instant energy to help you perform your workouts.
Now, if you eat every 2-2 1/2 hours a day, you will be eating about 7 meals a day, and only 2 of those meals will contain a small portion of complex carbohydrates depending on your daily exercise. . Other foods include whey protein shakes, cottage cheese, steak, eggs, fish, bacon, almonds, peanuts, peanut butter, decaf coffee with heavy cream, and more. must enter. (For more information on the model diet, see my website.)
There are many unknowns in all of this because everyone is different. Some people need 5 days to reach ketosis, while other people need 10 days to reach ketosis on a ketogenic diet. Some people may do well with half a bowl of oatmeal in the morning for exercise, while others may need a quarter of a sweet potato and half of glucose. You have to find out what works for you through trial and error. Keep a detailed food journal and modify your diet as needed, but remember the key points here. Avoid sugar, refined foods, simple carbohydrates, caffeine or alcohol. If you eat more fat, protein, fiber, and less complex carbohydrates, eat them with fat. Eat small meals every 2-2 1/2 hours throughout the day and be consistent! This is the key to stopping your episodes!
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