Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
I had a good week, even though last Friday I twisted my ankle while running and didn’t feel a thing. But then my ankle swelled up. It didn’t hurt, but it was uncomfortable.
By Sunday, it seemed to be fine, with no discomfort. I went out for a run, and when I finished, the discomfort came back, and my ankle swelled up again.
I took a break from running this week until I could see a doctor to figure out what was going on. On Thursday, I went to the orthopedist. He gave me a physical exam and found that I need to strengthen the ligament in my ankle. He gave me some exercises to do, and I’ve already started them. I don’t feel any discomfort anymore. Good news :)
Other than that, I worked a lot this week and tried out some recipes I’d been wanting to try (it had been a while since I’d cooked anything new).
The last email was a hit. It had the highest open and read rates of any since I started the newsletter back in 2024!
I can’t wait to share more news and updates on dietary management for runners who are taking GLP-1 agonists. I’ll be attending a conference this semester, and I’ve already noticed that this will be one of the hot topics of discussion.
As I mentioned in my previous email, GLP-1 receptor agonists are used to treat obesity and type 2 diabetes.
Many people take them to lose weight, but the vast majority take them to treat diabetes.
If you're a runner living with diabetes, managing blood glucose around exercise can be genuinely complex, and the standard advice often doesn't go far enough. But with the right nutritional strategy, runners with diabetes can train effectively, perform well, and feel strong.
If that’s the case for you, please work with a diabetes care team and a registered sports dietitian to tailor any strategies to your individual medication, glucose targets, and training plan. General guidelines are a starting point, not a substitute for personalised medical advice.
In this email, I share key nutrition insights that every runner with diabetes needs to know.
Why blood glucose management around running is trickier
Running does something interesting to blood sugar. Aerobic exercise, like easy to moderate running, generally lowers blood glucose by increasing insulin sensitivity and muscle glucose uptake. But higher-intensity efforts, like intervals or a hard parkrun, can actually push glucose up through the release of counter-regulatory hormones like adrenaline and glucagon.
So the same activity affects numbers differently depending on how hard you push.
The American College of Sports Medicine (ACSM) has been clear on this: individuals with type 1 and type 2 diabetes need personalised guidance for exercise-related glucose management. Knowing which kind of run you're doing and fueling accordingly is where the real strategy begins.
This matters for training because glucose that swings too low mid-run, or too high post-run, compromises more than just that session. It affects recovery, sleep, next-day energy, and, over time, overall capacity to keep training consistently. Getting the nutrition right is a must.
The key insights every runner with diabetes needs
Pre-run Nutrition
Here, the goals are to:
Prevent hypoglycemia
Optimize glycogen availability
Avoid GI distress
Strategies
The amount of carbs pre-run will depend on the type of training you do. For more information, click here to read the email about carbohydrate periodization.
Choose: Low-to-moderate GI foods for stable glucose
Avoid: High-fat/high-fiber immediately before running (GI issues)
During Run
Carbohydrate intake should be:
<60 min: often not needed
>60–90 min: 30–60 g carbs/hour
>2.5 hours: up to 90 g/hour (multiple transportable carbs)
→ For runners with diabetes
Frequent continuous glucose monitoring (CGM ideal)
Use: Sports drinks, gels, and easily absorbed carbs
Adjust based on: Intensity (higher intensity → ↑ glucose in some T1D cases)
Post-run Recovery
Here, the goals are to:
Restore glycogen
Repair muscle
Stabilize glucose
Recommendations
Within 30–60 min:
1.0–1.2 g/kg carbs
20–40 g protein
Combine carbs + protein → better glycemic control vs carbs alone
Type 1 vs Type 2 Diabetes Differences
Glycemic Index and Load Strategy
This “periodized carbohydrate approach” is widely recommended in the care of runners with diabetes.
How Glycemic Index categories are defined
Low GI: ≤55 → slow glucose release
Moderate GI: 56–69 → moderate rise
High GI: ≥70 → rapid glucose spike
→ For runners:
Low GI → daily meals, baseline glycemic control
Low-moderate GI - pre-run meals, provide steady energy without rapid spikes, reduce risk of pre-run hyper/hypoglycemia
Moderate-high GI → post-run, when combined with protein: better recovery + controlled glucose
High GI → during exercise or hypoglycemia prevention in T1 diabetes
Important nuances (often missed)
1. Glycemic index is affected by:
Cooking method (e.g., pasta al dente vs. soft; baked vs. boiled potatoes)
Ripeness (banana: low → high GI as it ripens)
Food combinations (fat/protein lowers GI impact)
2. Glycemic load (GL) also matters
Portion size changes the actual glucose response
3. Individual response varies
Especially in diabetes, continuous glucose monitor (CGM) data is the gold standard.
Overall Consensus
Carbohydrate management, not restriction, is the central lever for runners with diabetes, due to high glucose demands during endurance exercise.
Timing of nutrition relative to exercise is as important as total intake, especially to prevent hypoglycemia (T1D) or hyperglycemia (T2D).
Low–glycemic index (GI) diets improve baseline glycemic control, but higher-GI carbs are often necessary during running.
Protein intake is critical for recovery and muscle preservation, especially when energy intake is reduced.
Product of the Week
This week's Product of the Week is the Agrado Stick Solar Facial SPF50+.
I mentioned sunscreen in this newsletter a while back.
I was recently looking into sunscreen brands that offer good value for money, and I came across this brand called Agrado.
I bought this stick sunscreen and loved it. It doesn’t leave your face shiny or sticky. It’s water- and sweat-resistant. Plus, it’s suitable for sensitive skin.
Note: I'm not 100% sure, but I don't know if this brand is sold in other European Union countries. Here's the product link from the brand's website. But I saw that it's also sold on Amazon.
Managing diabetes requires more planning than most runners realise.
Glucose will have good days and tricky days, and your running will too.
The optimal dietary strategy for runners with diabetes is not low-carb vs high-carb, but:
→ Right carbohydrate, right time, right dose, combined with sufficient protein and individualized monitoring.
Track of the Week 🎧️
This week's Track of the Week is a song by an Australian indie pop duo. I think this track is perfect for a casual run, the kind that’s not part of your training schedule.
I’ve chosen Oysters In My Pocket by Royel Otis
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso