How to Plan Meals for Intense Workouts with Diabetes

Regular exercise keeps you fit and healthy. Diabetic patients can effectively manage the blood sugar level by staying physically active. However, you ought to follow a diet plan that provides you with energy for intense workout sessions during daily insulin treatments.

Your primary care doctor or a dietician can guide you about a meal plan that can work for you. Discuss with them the foods you can enjoy and the ones you need to avoid to live a healthy life when suffering from this chronic condition.

Here’s a brief guide to help you manage your diabetes with the help of exercise and healthy diet:

Foods You Can Take

Here are some food items that help you maintain your energy level during intense workout sessions:


Fruit juices have high sugar content. You should rather consume fresh fruits to maintain your blood sugar at an optimum level. Melons, oranges, grapefruits, and strawberries are rich in vitamin C and help you manage diabetes. You can also enjoy bananas, apples, and grapes at your dietician’s advice.


Non-starchy vegetables such as carrots, broccoli, peppers, tomatoes, and green vegetables should be a part of your daily diet plan. You can also take certain starchy vegetables including corn, potatoes, and green peas in limited amount after intense workouts.

· Grains

Refined grains can be more delicious, but whole grains are better for your health. They make up for your nutritional requirements. Moreover, fiber content reduces cholesterol level and improves digestion. It also helps you avoid constipation.

Make sure at least half of the grains you take every day are whole grains. You can include rice, wheat, cornmeal, oats, quinoa, barley, pasta, bread, tortillas, and cereal in your diet plan. But it’s in your best interest to go for a dietician’s advice.

· Dairy Products

Full-fat dairy products negatively affect blood sugar levels. Opt for non-fat or low-fat dairy products including milk, cheese, and yogurt. If you have lactose intolerance, you can try lactose-free milk.

· Proteins

A high protein diet is extremely good for your health, particularly when you work out on a regular basis. It boosts your energy level, enhances the strength of your muscles, and helps in digestion of nutrients.

Diabetes patients should add more protein foods to their diet plan. It’ll help you engage in intense physical exercises and manage diabetes effectively. At your dietician’s advice, you can take chicken or turkey without skin, lean meat, eggs, fish, dried beans, chickpeas, peanuts, tofu, and nuts.

Foods That Aren’t Good for Your Health

The following food items aren’t good for patients with diabetes:

  • Candies and ice creams
  • Fried foods
  • Fruit juices with added sugar
  • Sports or energy drinks
  • Soda
  • Foods rich in salt

Living a healthy life with diabetes can be quite challenging. But through proper diet and regular exercise, you can manage your blood sugar levels. Intense workout sessions keep you fit and strengthen your immune system. Your dietitian can develop a diet plan to help you control sugar levels.