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Hypoglycemia after exercise, but not able to tolerate any carbs. Any tips?

Answered on September 12, 2014
Created February 10, 2013 at 11:12 PM

I have been strict low carb paleo for over 18 months, so am well over low carb flu territory. The one thing that I still struggle with is that I experience hypoglycemia the rest of the day after I exercise.

I have quite severe reactive hypoglycemia, so really need to limit my carbs. I have tried eating carbs immediately after exercising (eg. sweet potato, or berries, or bananas), however this sets me up for a blood sugar rollercoaster and I feel awful the remainder of the day.

I feel better eating low carb after exercising, however still experience hypoglycemia and am starving the whole day. I end up eating way to many nuts to try to bring up my blood sugar, but this is hindering my weight loss efforts.

The exercise that I do each week is 2 heavy weight sessions (no more than 30 minutes), 1 20 minute HIIT session, 1 yoga session and a couple of walks.

A typical day would be:

6am - weights session 7am - 2 eggs fried in coconut oil and 2 ounces of meat, handful of almonds, or 4 ounces of steak with handful of almonds By 8.30am/9am I am experiencing hypoglycemia and am searching for more food. I usually have 2-3 handfuls of nuts and some boiled eggs, but am starving again by 11am. 11.30am - salmon fillet, salad greens and olive oil. 3pm - am physically full but experiencing hypoglycemia and end up reaching for the nuts again as they are easy while I am at work. 6pm - chicken/meat/fish and steamed veges. I usually eat quite a small dinner.

I am a 33 year old female with not too much weight to lose. Does anyone have any tips for post-exercise hypoglycemia, for someone who does not tolerate any sugars or carbs?

4d87e2c6f6f8c1c7d878cb368e27ba48

on February 11, 2013
at 04:27 AM

No problem. Since you have PCOS it' surprising your endo didn't find SOMETHING off kilter, unless of course your'e on meds to correct any imbalance. If you decide to see another one, you should consider what's called a "bio-identical" specialist. Their treatments, in my opinion, would be much less pharmaceutical and geared toward as much correction of your problem as possible. Have you had pituitary and thyroid testing? and workout before bed? good thinking. it's worth a shot especially if it doesn't disrupt your sleep patterns.

146cfed0bbfb36bc505e1ea1b596eb29

(0)

on February 11, 2013
at 12:32 AM

That product sounds great. I had always thought that it was for serious athletes but it is certainly worth a try. Thank you

146cfed0bbfb36bc505e1ea1b596eb29

(0)

on February 11, 2013
at 12:31 AM

Thank you so much for your tips. I have been to see an edocrinologist who couldn't find anything wrong with me. I do have PCOS (of the lean variety) so just seem to have problems with glucose metabolism. Carbs in the morning (even within 5 minutes of a workout) seem to effect me the most. I can only tolerate carbs if I have them immediately before bed and then sleep off any blood sugar crash. Perhaps I need to exercise in the evening right before bed.

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5 Answers

1
F299706618ad5d2c014130cb35d07dcf

on February 11, 2013
at 01:57 AM

Hello, I'm a type 1 diabetic on a continuous glucose monitor, so i can see exactly what my blood sugar does post workouts. I notice that my blood sugar drops 2-3 hours after a wights session. I just plan to eat then. Maybe you could try adding a few dried cranberries to your nuts and eating it 30 mins before you normally feel like your blood sugar drops. If you can prevent the drop you should be able to prevent the hunger. Dried fruit is high in carbs so you probably need no more than 1/4 a cup. Hope this helps a little.

  • Hannah

1
4d87e2c6f6f8c1c7d878cb368e27ba48

on February 10, 2013
at 11:59 PM

It's quite the conundrum you're facing dylyla, as the most elegant and simple solution to your hypoglycemia is... glucose. I would surmise that you need to add some carbs to your diet, with the majority them early in the day, but near your workout. This also keeps your fat burning nighttime fast intact.

To accomplish this you also need to support your bodies ability/inability to deal with carbohydrates. Compounds that can support this are chromium, cinnamon, alpha lipoic acid, bitter melon, and gymnema sylvestre, among others. Most or all of these can be found in supplements designed specifically for glucose metabolism support.

There are so many other factors at play here; pituitary, thyroid, sluggish liver and/or pancreas, etc. I would recommend you see an alternative endocrinologist that can rule out what might be a simple fix.

146cfed0bbfb36bc505e1ea1b596eb29

(0)

on February 11, 2013
at 12:31 AM

Thank you so much for your tips. I have been to see an edocrinologist who couldn't find anything wrong with me. I do have PCOS (of the lean variety) so just seem to have problems with glucose metabolism. Carbs in the morning (even within 5 minutes of a workout) seem to effect me the most. I can only tolerate carbs if I have them immediately before bed and then sleep off any blood sugar crash. Perhaps I need to exercise in the evening right before bed.

4d87e2c6f6f8c1c7d878cb368e27ba48

on February 11, 2013
at 04:27 AM

No problem. Since you have PCOS it' surprising your endo didn't find SOMETHING off kilter, unless of course your'e on meds to correct any imbalance. If you decide to see another one, you should consider what's called a "bio-identical" specialist. Their treatments, in my opinion, would be much less pharmaceutical and geared toward as much correction of your problem as possible. Have you had pituitary and thyroid testing? and workout before bed? good thinking. it's worth a shot especially if it doesn't disrupt your sleep patterns.

0
4debe57f81d507bcb844f10b2ef38a83

(398)

on February 11, 2013
at 05:10 AM

I have read that a spoonful of coconut oil will give your body quick, easily processed fuel WITHOUT requiring insulin production that will send you into another hypoglycemic cycle.

0
Db83c2c5ea492d6716c28a0b561ee174

(161)

on February 11, 2013
at 12:57 AM

Have you tried consuming more calories from fat? Especially in the morning. Eggs, almonds and steak are all good, but whenever i go VLC i need to really overdo it with fats (butter, coconut oil, bacon grease, duck fat, chicken stock...) for a while for my fat burning to supersede the carb metabolism. You may also want to keep your omega 3 to 6 ratio in check with some fatty fish, if you're buying grain-fed products.

Also, how about mixing some carbohydrates with everything else in the morning as well, making sure it's coupled with soluble fiber? I found it works to keep my blood sugar low, as long as the glycemic load of what you eat is still low to medium (so no sweet potatoes, i found out the hard way. Apples and berries work the best for me.)

0
F26fbc92b18f4689769d6f8746ea40f7

(334)

on February 11, 2013
at 12:18 AM

I would definitely give UCAN superstarch a shot. I raced Ironman triathlon for a decade, before I finally got my share of chronic cardio, and had to change my sugar devouring engine into a fat burning diesel. UCAN superstarch is a one-of-a-kind product as it consists of only super-condensed starch (no other ingredient if you go for the chalky-tasting 'plain' version) that is release very slowly, but consistently into your blood stream. That's the stuff to use if you don't want to prevent fat oxidation but still need to inject some carbs (=> its impact on insulin is as small as it can get). BTW, this stuff has been designed for people with glycogen storage disease .. just as another indication that it's legit!! Hope this helps ...

146cfed0bbfb36bc505e1ea1b596eb29

(0)

on February 11, 2013
at 12:32 AM

That product sounds great. I had always thought that it was for serious athletes but it is certainly worth a try. Thank you

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