Helpful tips for athletes with diabetes.

Exercise is helpful and is recommended for most individuals with diabetes. By keeping a few things in mind, people with either form of diabetes mellitus (Type I or Type II) can participate in athletics ranging from baseball to long-distance running and cross-country skiing.

A Few Tips Before Starting

The following practical tips for athletes with diabetes are easy to follow. Consult a physician before starting an exercise program. Perform regular exercise, at the same time each day. Exercise with others, making sure they know that you have diabetes. If injecting insulin, do not inject the insulin into the muscles you will be exercising. Monitor your blood glucose during exercise.

Practice Wise Eating Habits

Nutritional interventions are an important part of the regimen. Eat more food when training, and eat more carbohydrates (1) than usual. When participating in bouts of high activity, eat more before the event. Always eat before exercising (200 to 300 Kcals (2) about 45 minutes to an hour before exercising). Always carry candy and change for a telephone call; or, even better, carry a fully charged cell phone.

During long-term exercise, plan to replace carbohydrates constantly, such as drinking juice after swimming 50 laps in the pool. On a long day trip, eat six small meals containing both proteins and carbohydrates. Also, be sure to pack extra food just to be safe. Drink plenty of fluids before and during exercise to prevent dehydration.

Here are some great ideas for snacks on the go:

* Snacks from home: Whole-grain bagels, muffins, rolls, crackers, pretzels, fig newtons, oatmeal raisin cookies, granola, and dried or fresh fruit.

* Snacks from a convenience store: Small packers of trail mix, dried fruit, yogurt, V-8 juice or fruit juice, a hot pretzel, slice of cheese pizza, a small turkey sandwich, a cup of soup or hot cocoa. If these wholesome snacks are not available, an energy bar is another option.

Recipe for Granola on the Go

If you enjoy granola, here is an easy recipe. Homemade granola is good for breakfast and as a yogurt topping or a snack.

Endnotes

(1.) Carbohydrates (carbs) are one of three macronutrients along with fat and protein that provide energy for the body. Carbohydrates are any of a group of organic compounds, including sugar, starch, and cellulose, that contain only carbon, oxygen, and hydrogen.

(2.) Kilocalorie (Kcal or kcal) and calorie are measurement units of energy; unit equaling the amount of heat required to raise the temperature of one gram of water one degree Celcius. Kcals are used in reference to food energy.

4 cups rolled oats
1/2 cup brown sugar
1/4 cup canola oil
1/4 cup water
1 cup dried fruit
1/2 cup nuts or seeds

Preheat oven to 300 degrees.

Combine oats and sugar in a large bowl. Combine oil and water; mix well with oats. Spread in a large baking pan.

Bake for 10 minutes. Stir and bake for 10 more minutes. Remove from the oven and stir in fruit and nuts while the mixture is still hot. Let cool. Store in an airtight container.

(Serving size: 1/2 cup; about 200 calories)

Lieutenant Kwang S. Kim (registered dietitian, Medico/Service Corps, United States Navy) currently serves as the Naval dietitian for the National Capital Region and is the outpatient Naval dietitian for the DiLorenzo TRICARE Health Clinic at the Pentagon. He also serves as an exercise physiologist/personal trainer for senior military and civilian personnel at the Pentagon, while devoting about 40 percent of his time in clinical dietetics for patients at the National Naval Medical Center in Bethesda, Maryland.

Prior to his assignment at the Pentagon, LT Kim graduated with military distinction from the Officer Indoctrination School, Naval Education and Training Center, Newport, Rhode Island; graduated with honors and received a master of science degree in nutritional sciences from the University of Oklahoma Health Sciences Center; and received a bachelor of science degree in health and sports science as an honors student from the University of Oklahoma.

He enjoys physical activity and fine dining. His motto is "Remember, everything in moderation!"