An adequate diet is required for every sporty individual and even more so, when they are a diabetic. A person who plays sports or exercises, needs more energy, electrolytes and vitamins. Therefore, we want to discuss the ideal diabetic diet plan for sportsperson.
Being a diabetic, you need to be extra careful while playing sports. You wouldn’t want it to cause a drop or spike in your sugar levels. The key to managing your sugar levels while playing any sport is to carefully monitor your food intake, your insulin levels and also assessing how a particular activity affects your sugar levels.
Nutrient Requirements for Your Diabetic Diet Plan
Your everyday meals should constitute the following requirements-
- Carbohydrate Consumption
Your carbohydrate intake should range from 6 to 10 g/kg according to your body weight. It will help you maintain your sugar levels and replace muscle glycogen during activity.
- Protein Intake
Your protein intake should range from 6 to 10 g/kg according to your body weight. It will help you maintain your muscle mass.
- Fat Consumption
Your fat consumption in a day should be 20 to 25 percent of your total daily calories. It provides you with energy and essential fatty acids.
- Water Intake
It is mandatory to drink 4-5 liters of water in a day if you are engaging in any kind of sport.
Diabetic Diet Plan for People Who Play Sports
Your everyday diabetic diet plan should include the following constituents-
Breakfast
It is important to include complex carbohydrates like mashed sweet potato or a bowl of mixed vegetable salad. Other options include scrambled eggs/ soy/ paneer along with three pieces of whole wheat bread. You can even enjoy an iced lemon tea along with it.
Brunch
Add a bowl of sprouts and pomegranate salad. Enjoy it with a glass of buttermilk by adding two tablespoons of mixed seeds in it.
Lunch
For a hearty lunch, you can have two cup sized besan/jowar rotis. You can enjoy it with mixed vegetable subzi or chicken curry. Along with it, you have a cucumber and tomato salad and a small cup of Dahi Tadka.
Evening Snack
It is important that you do not overeat during your evening snack time. It may want you to compromise on your dinner. For evening snacks, you can have grilled paneer / broccoli with a yoghurt dip. Do not forget to enjoy it with a cup of green tea/ black tea or coffee withStevia.
Dinner
For dinner, you can enjoy Tandoori Chicken or Grilled Paneer with Feta Cheese. You can also relish a chilled lemonade with stevia. If you feel hunger pangs during bedtime, you can opt for a cup of Makhana.
Read also : Benefits of Makhana for Diabetes Patients
Pre-Workout
For a pre-workout snack, you can go for a bowl of seasonal fruits or rolled oats. You can also opt for Greek Yoghurt with fruits or mixed dal soup.
Post-Workout
For a post-workout snack, mix two tablespoons of mixed seeds with a protein shake or buttermilk.
Diabetic Diet Plan – Important Points to Remember
You should remember the following points while deciding on your diabetic diet plan-
Avoid Long Gaps Between Meals
It is imperative that you carefully time all your meals. Any long gaps between meals can lead to low sugar levels and also cause Hypoglycemia. However, overeating can lead to a spike in your sugar levels and lead to a condition known as Hyperglycemia.
Limit Your Carbohydrate Intake
Another important point is that you should limit your carbohydrate intake. Being a diabetic, you are recommended to be on a low carb diet. Counting your carbohydrate in your overall meal plan and in your individual meal plays a crucial role in deciding your diabetic diet.
Along with following a healthy diet, it is also important that you keep a tab on your sugar levels. It will help you in assessing which foods can be included in your diabetic diet. After knowing your sugar level, optimize your diet and lifestyle to ensure the best possible diabetes management.
