Going "Bananas" Over Exercise

A 100-gram banana and all natural
butter is my fuel for exercise

I would be lost without bananas. I eat them on oatmeal for breakfast; I eat them when I'm hypoglycemic; and I eat them with peanut butter as a snack. Needless to say, they are a staple of my diabetes management plan. But, what I really love about bananas is that they are a power food for exercise, particularly for persons with diabetes.

What is so terrific about bananas? For starters, they are a good source of vitamin C, vitamin B6, potassium, and manganese. Most important, they are packed full of energy, and relatively low on the glycemic index. This means that they will raise your blood glucose levels at a moderate pace over a
long period of time. This makes them an EXCELLENT fuel source for exercise.

I typically do an hour of running/walking or cycling daily (if possible). I have found a single 100g banana (unpeeled) with a spoonful of all-natural peanut butter to be the best combination of carbs, fats, and protein to fuel a one hour cardiovascular workout. My routine is to 1) check my blood glucose levels, 2) eat the banana and peanut butter, and 3) begin working out after 20-25 minutes. The goal is to keep my levels between 140 and 185 while exercising. Therefore, if my glucose levels are high during my pre-exercise check (>135), I only eat half a banana in order to avoid spiking my levels too much. I have had very few problems with hypoglycemia while exercising by following this routine.

It is important to note that I only exercise 3 hours after my last bolus. This ensures that I don't have any active insulin placing downward pressure on my glucose levels. If you try this routine, please check your glucose levels again before working out, while working out, and afterwards. This will give you a better sense of what happens to your body before, during, and after exercise. Good luck!