How to Manage Blood Sugar During a Marathon or Endurance Race

How to Manage Blood Sugar During a Marathon or Endurance Race

Managing blood sugar during a marathon or endurance race requires careful planning, precise execution, and a deep understanding of your body's unique needs. With the right strategies, you can maintain optimal blood sugar levels, fuel your performance, and avoid potential pitfalls.

Before the Event

  1. Consult a Healthcare Professional: If you have diabetes or are prone to hypoglycemia (low blood sugar), consult with your healthcare provider to determine the best course of action for your specific needs. They may recommend specific medications, dietary adjustments, or equipment to monitor your blood sugar during the event.
  2. Monitor Your Blood Sugar Levels: Use a continuous glucose monitor (CGM) or a blood glucose meter to track your blood sugar levels before, during, and after the event. This will help you understand your body's response to training and racing and make necessary adjustments.
  3. Develop a Training Plan: Incorporate specific exercises and activities into your training plan to improve your body's ability to manage blood sugar levels during exercise. This may include high-intensity interval training, strength training, and flexibility exercises.
  4. Choose the Right Clothing: Wear comfortable, breathable clothing that won't cause discomfort or chafing, which can affect your blood sugar levels.
  5. Pack Essential Supplies: Bring a kit with essential supplies, including:
    • A blood glucose meter and test strips
    • A CGM or a temporary CGM (tCGM) if needed
    • Glucose tablets or gels
    • Water and a hydration plan
    • Snacks (e.g., energy bars, nuts, or dried fruits)
    • A first aid kit

During the Event

  1. Consume Carbohydrates Strategically: Use a carbohydrate-loading strategy to ensure you have enough energy to maintain your performance. Aim for complex carbohydrates, such as whole grains, fruits, and vegetables, and consume them 1-3 hours before the event.
  2. Monitor Your Hydration: Drink water and electrolyte-rich beverages regularly to maintain proper hydration levels. Aim to consume 16-20 ounces of fluid per hour of exercise.
  3. Use Carbohydrate-Rich Supplements: If you need a boost of energy, use carbohydrate-rich supplements, such as energy gels or chews, to maintain your performance.
  4. Stay Hydrated: Take small sips of water and electrolyte-rich beverages every 10-15 minutes to maintain proper hydration levels.
  5. Adjust Your Strategy: If you experience hypoglycemia or hyperglycemia (high blood sugar), adjust your strategy by consuming more or fewer carbohydrates, adjusting your hydration plan, or using medications as prescribed by your healthcare provider.

After the Event

  1. Rehydrate: Consume electrolyte-rich beverages and water to replenish lost salts and fluids.
  2. Consume Carbohydrates: Eat a balanced meal or snack with complex carbohydrates, protein, and healthy fats to replenish energy stores.
  3. Monitor Your Blood Sugar Levels: Continue to monitor your blood sugar levels for 2-3 hours after the event to ensure you're returning to normal levels.
  4. Stretch and Recover: Engage in stretching and recovery activities, such as foam rolling or self-myofascial release, to help your body recover from the event.
  5. Replenish Energy Stores: Consume a balanced meal or snack with complex carbohydrates, protein, and healthy fats to replenish energy stores and support muscle recovery.

Additional Considerations

  1. Weather and Environmental Conditions: Be aware of extreme weather and environmental conditions, such as heat, cold, or altitude, which can affect your blood sugar levels.
  2. Injury or Illness: If you experience an injury or illness during the event, adjust your strategy to prioritize your safety and well-being.
  3. Use Technology: Leverage technology, such as CGMs or wearable devices, to monitor your blood sugar levels and receive alerts when your levels are outside of your target range.
  4. Seek Medical Attention: If you experience severe hypoglycemia or hyperglycemia, or if you're unsure about your blood sugar levels, seek medical attention immediately.
  5. Review and Adjust: After the event, review your performance and adjust your strategy for future events based on your experiences and new insights.