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Managing diabetes while maintaining an active lifestyle requires careful attention to nutrition, especially when it comes to quick-energy products like gels and chews. These convenient fuel sources have become staples in the athletic world, but for people with diabetes, understanding how they interact with blood glucose levels is essential for safe and effective exercise performance.
Energy gels and chews can be appropriate tools for diabetics who exercise, but success depends on individualized monitoring, strategic timing, and selecting products that align with your metabolic needs and activity demands. The key lies in understanding how different formulations affect your blood sugar, recognizing when supplementation is truly necessary, and integrating these products into a broader nutrition strategy that supports both performance and glycemic control.
Understanding Energy Gels and Chews: Composition and Purpose
Energy gels and chews are concentrated carbohydrate sources designed to deliver rapid fuel during physical activity. These products typically contain 20-30 grams of carbohydrates per serving, primarily from simple sugars such as glucose, fructose, maltodextrin, or sucrose. Their portable format and quick absorption make them popular among endurance athletes, but their high glycemic potential requires careful consideration for individuals managing diabetes.
The fundamental difference between gels and chews lies in texture and consumption experience. Gels are viscous, syrup-like substances packaged in single-serve pouches that can be consumed quickly without chewing. Chews resemble soft candies or gummies, requiring mastication but offering a more familiar eating experience. Both deliver similar nutritional profiles, though absorption rates may vary slightly based on formulation and individual digestive response.
For diabetics, the composition details matter significantly. Most conventional energy products use high-glycemic carbohydrates that enter the bloodstream rapidly, which can trigger substantial blood glucose spikes if not properly managed. Some manufacturers have begun developing lower-glycemic alternatives using ingredients like isomaltulose, organic honey, or blended carbohydrate sources that provide more gradual energy release.
Beyond carbohydrates, many energy gels and chews contain additional ingredients including electrolytes (sodium, potassium), caffeine for mental alertness, amino acids for muscle support, and various flavorings. Diabetics should scrutinize ingredient lists carefully, as some additives may affect blood sugar or interact with medications. Reading nutrition labels becomes particularly important when managing a condition that requires precise carbohydrate counting.
How Carbohydrates Influence Blood Glucose During Exercise
Carbohydrates consumed during exercise undergo rapid digestion and absorption, converting to glucose that enters the bloodstream to fuel working muscles. For individuals without diabetes, this process is seamlessly regulated by insulin secretion and cellular uptake. For diabetics, however, this metabolic pathway requires external management through medication, monitoring, and strategic nutrition timing.
The glycemic response to energy gels and chews depends on several interconnected factors. The type of carbohydrate matters considerably—glucose and maltodextrin produce faster blood sugar increases than fructose or isomaltulose. The presence of other macronutrients like protein or fat can slow absorption, though most energy products contain minimal amounts of these. Individual factors including insulin sensitivity, current blood glucose levels, exercise intensity, and medication timing all influence how dramatically these products affect your numbers.
Exercise itself creates a complex metabolic environment for blood glucose management. Moderate-intensity aerobic activity typically lowers blood sugar as muscles consume glucose for energy, potentially reducing the need for supplemental carbohydrates or even increasing hypoglycemia risk. High-intensity or anaerobic exercise, conversely, can trigger stress hormone release that raises blood glucose temporarily. Understanding these patterns in your own body helps determine when energy gels or chews are genuinely beneficial versus potentially problematic.
The concept of glycemic index (GI) provides a useful framework for evaluating energy products. High-GI foods cause rapid blood sugar spikes, while low-GI options produce more gradual increases. Traditional energy gels typically rank high on the glycemic index, which serves their intended purpose for quick energy but requires careful management for diabetics. Some newer products specifically formulated with lower-GI carbohydrates offer a middle ground—providing necessary fuel without extreme glucose fluctuations.
Glycemic Index Considerations and Product Selection
Selecting appropriate energy products requires understanding the glycemic index and how different formulations impact blood glucose velocity and magnitude. The glycemic index ranks carbohydrate-containing foods on a scale from 0 to 100 based on how quickly they raise blood sugar compared to pure glucose. For diabetics engaging in exercise, choosing products with moderate rather than extremely high GI values can help maintain more stable glucose levels while still providing necessary energy.
Standard energy gels containing maltodextrin or glucose typically have a GI of 80-100, placing them in the high category. These products deliver rapid energy but can cause sharp blood sugar increases if consumed in large quantities or without adequate insulin coverage. Alternative formulations using ingredients like organic honey (GI approximately 55-60), isomaltulose (GI around 32), or blended carbohydrate sources offer lower glycemic responses while maintaining energy delivery.
When evaluating products, examine the carbohydrate source listed in the ingredients. Maltodextrin, dextrose, and glucose indicate high-GI formulations. Isomaltulose (also called Palatinose), organic cane sugar, or honey-based products generally provide more moderate glycemic responses. Some brands specifically market “low-GI” or “sustained energy” products designed to minimize blood sugar spikes, which may be particularly suitable for diabetics.
Individual testing remains essential regardless of product claims. What works well for one diabetic athlete may cause problems for another due to differences in insulin sensitivity, medication regimens, and metabolic responses. Experimenting with different products during training sessions—never during important competitions or events—allows you to identify which formulations work best with your unique physiology. Continuous glucose monitoring devices can provide valuable real-time feedback during these trials.
Benefits of Energy Gels and Chews for Diabetic Athletes
When used appropriately, energy gels and chews offer several legitimate benefits for diabetics who exercise regularly. Understanding these advantages helps frame these products as tools within a comprehensive nutrition strategy rather than problematic substances to avoid entirely.
The primary benefit is hypoglycemia prevention during prolonged or intense exercise. Extended physical activity depletes glycogen stores and increases glucose uptake by muscles, potentially causing blood sugar to drop to dangerous levels. Having a concentrated carbohydrate source readily available provides a safety net against exercise-induced hypoglycemia, which can occur unpredictably even with careful planning. The portable, shelf-stable nature of gels and chews makes them practical emergency options that can be carried easily during any activity.
Energy maintenance during endurance activities represents another significant advantage. For exercises lasting longer than 60-90 minutes, supplemental carbohydrates help sustain performance by providing glucose when internal stores become depleted. This is particularly relevant for diabetics who may experience greater glycogen depletion or have altered metabolic responses to prolonged exercise. Strategic use of energy products can help maintain steady energy levels without requiring large pre-exercise meals that might cause initial hyperglycemia.
Convenience and precision are practical benefits that shouldn’t be overlooked. Energy gels and chews provide known, measured quantities of carbohydrates, making carbohydrate counting straightforward and accurate. This precision supports better insulin dosing decisions and blood glucose predictions. Their portability eliminates the need to carry bulky food items or worry about refrigeration, making them ideal for activities like long-distance running, cycling, or hiking where carrying capacity is limited.
For diabetics using insulin pumps or continuous glucose monitors, energy gels offer rapid intervention capability when technology alerts indicate dropping blood sugar during exercise. The quick absorption means glucose can reach the bloodstream within 10-15 minutes, potentially preventing a full hypoglycemic episode. This rapid response time exceeds what most whole foods can provide, making gels particularly valuable in time-sensitive situations.
Risks and Challenges for Diabetics Using Energy Products
Despite their benefits, energy gels and chews present several risks that diabetics must carefully consider and manage. Understanding these challenges enables more informed decision-making and helps prevent adverse outcomes during exercise.
Hyperglycemia risk stands as the most obvious concern. The concentrated, rapidly-absorbed carbohydrates in most energy products can cause significant blood sugar spikes, particularly if consumed in excessive quantities or without appropriate insulin coverage. For diabetics, elevated blood glucose during exercise can impair performance, cause dehydration, and contribute to long-term complications if it occurs frequently. The challenge intensifies because exercise-related insulin sensitivity changes can make blood glucose responses less predictable than during rest.
Delayed hyperglycemia represents a subtler but equally important risk. Some diabetics experience blood sugar increases several hours after consuming high-glycemic products, particularly if they’ve reduced insulin doses in anticipation of exercise-induced glucose lowering. This delayed response can cause unexpectedly high readings hours after activity concludes, potentially disrupting overnight glucose control or requiring corrective insulin doses that increase hypoglycemia risk later.
Overconsumption is a common pitfall, especially for athletes new to using energy products. Marketing materials often suggest consumption schedules designed for non-diabetic athletes with different metabolic needs. Following these recommendations without adjustment can lead to excessive carbohydrate intake relative to actual requirements, causing sustained hyperglycemia. Diabetics must develop individualized consumption patterns based on their specific glucose responses, exercise intensity, and duration rather than following generic guidelines.
Gastrointestinal distress affects many users of energy gels and chews, with symptoms including nausea, cramping, and diarrhea. These issues can be particularly problematic for diabetics because digestive upset may interfere with carbohydrate absorption, making blood glucose management more unpredictable. The high osmolality of concentrated sugar solutions can draw water into the intestines, potentially causing discomfort and affecting hydration status during exercise.
Dependency on supplemental products can develop when athletes rely too heavily on gels and chews rather than optimizing their overall nutrition strategy. For many exercise sessions, particularly those under 60 minutes or at moderate intensity, proper pre-exercise meals may provide adequate fuel without requiring additional products. Over-reliance on supplements can lead to unnecessary carbohydrate consumption, increased costs, and missed opportunities to develop metabolic efficiency through training adaptations.
Strategic Nutrition Approaches for Diabetic Athletes
Effective nutrition management for diabetics who exercise extends beyond simply deciding whether to use energy gels or chews. A comprehensive approach considers multiple fuel sources, timing strategies, and individualized planning that supports both performance and glycemic control.
Whole food alternatives often provide superior nutrition with more stable blood glucose responses compared to concentrated energy products. Options like bananas, dates, dried fruit, homemade energy balls made with oats and nut butter, or small sandwiches deliver carbohydrates alongside fiber, vitamins, minerals, and sometimes protein or healthy fats. These additional nutrients slow digestion and provide more gradual energy release, potentially reducing blood sugar volatility. For exercises lasting 1-3 hours, whole foods may serve as the primary fuel source, with gels or chews reserved for emergencies or final-hour energy needs.
Energy bars formulated with balanced macronutrients represent a middle ground between whole foods and simple sugar gels. Products containing 30-40 grams of carbohydrates along with 5-10 grams of protein and some fat provide sustained energy without extreme glycemic spikes. The protein content may also support muscle preservation during prolonged exercise and aid recovery afterward. For diabetics, bars with higher fiber content (3-5 grams per serving) can further moderate blood glucose increases while providing satiety.
Liquid nutrition options including sports drinks, smoothies, or chocolate milk offer another alternative. Sports drinks provide carbohydrates and electrolytes in easily digestible form, though diabetics should choose lower-sugar formulations or dilute standard products to reduce glycemic impact. Post-exercise chocolate milk has gained recognition for its favorable carbohydrate-to-protein ratio (approximately 3:1 or 4:1), which supports glycogen replenishment and muscle recovery. Smoothies made with fruit, yogurt, and protein powder can be customized to individual carbohydrate needs and taste preferences.
Pre-exercise nutrition deserves particular attention as it establishes the metabolic foundation for activity. Consuming a balanced meal containing complex carbohydrates, lean protein, and moderate fat 2-3 hours before exercise helps stabilize blood glucose and provides sustained energy. This approach may reduce or eliminate the need for supplemental carbohydrates during shorter workouts. For early morning exercise when eating a full meal isn’t practical, a smaller snack 30-60 minutes beforehand can provide necessary fuel without causing digestive discomfort.
The concept of “training low, competing high” has gained traction in sports nutrition, referring to occasionally training with reduced carbohydrate availability to enhance metabolic adaptations, while ensuring adequate fuel during important events. For diabetics, this approach requires careful medical supervision but may improve fat oxidation capacity and reduce dependence on external carbohydrate sources during exercise. This strategy should only be attempted with healthcare provider guidance and never during periods of poor glycemic control.
Timing and Portion Control for Carbohydrate Intake
When and how much carbohydrate to consume during exercise represents one of the most critical decisions for diabetic athletes. Proper timing and portioning can mean the difference between stable blood glucose with sustained energy versus problematic spikes, crashes, or gastrointestinal distress.
Exercise duration serves as the primary factor determining whether supplemental carbohydrates are necessary. For activities lasting less than 60 minutes at moderate intensity, most individuals have sufficient glycogen stores to fuel performance without additional intake, assuming they began exercise in a well-fueled state. Diabetics with stable pre-exercise blood glucose (typically 100-180 mg/dL) often don’t require gels or chews during these shorter sessions. However, those starting with lower blood glucose or taking insulin that peaks during exercise may need small amounts of carbohydrate to prevent hypoglycemia.
For exercise extending 60-90 minutes, carbohydrate needs become more individualized. Some diabetics will require 15-30 grams of carbohydrate per hour to maintain blood glucose, while others may need less or none depending on pre-exercise nutrition, insulin timing, and metabolic efficiency. Starting with smaller amounts and adjusting based on blood glucose monitoring provides the safest approach. A single energy gel (typically 20-25 grams of carbohydrate) or 3-4 chews might suffice for the entire session rather than consuming products every 30 minutes as some athletic guidelines suggest.
Extended activities lasting beyond 90 minutes generally require carbohydrate supplementation for most athletes, including diabetics. Research suggests optimal carbohydrate intake during prolonged endurance exercise ranges from 30-60 grams per hour for activities lasting 2-3 hours, potentially increasing to 60-90 grams per hour for ultra-endurance events exceeding 3 hours. However, diabetics should start at the lower end of these ranges and adjust based on individual glucose responses and performance needs.
Distribution patterns matter as much as total quantity. Consuming smaller amounts at regular intervals (every 20-30 minutes) typically produces more stable blood glucose than taking large boluses every hour. For example, taking half an energy gel every 30 minutes may cause less glycemic volatility than consuming a full gel every 60 minutes, even though the total carbohydrate intake remains identical. This approach also reduces gastrointestinal stress by avoiding sudden osmotic loads in the digestive system.
Pre-emptive versus reactive consumption strategies represent different philosophical approaches. Some diabetics prefer consuming small amounts of carbohydrate at scheduled intervals to maintain stable blood glucose proactively. Others monitor continuously and consume carbohydrates only when glucose trends downward. Continuous glucose monitors with trend arrows have made reactive strategies more feasible and safe, allowing athletes to intervene before blood sugar drops to hypoglycemic levels. The optimal approach depends on individual preferences, technology access, and experience level.
Insulin adjustment considerations are inseparable from carbohydrate timing decisions. Many diabetics reduce basal insulin or meal-time boluses before exercise to prevent hypoglycemia, which may reduce or eliminate the need for supplemental carbohydrates. Conversely, those who don’t adjust insulin may require more aggressive carbohydrate supplementation. Working with an endocrinologist or certified diabetes educator to develop personalized insulin and nutrition protocols for exercise is strongly recommended.
Hydration and Electrolyte Balance During Exercise
Proper hydration and electrolyte management are essential components of exercise nutrition that directly impact both performance and blood glucose control. For diabetics, these factors carry additional significance because dehydration can concentrate blood glucose and impair the body’s ability to regulate temperature and deliver nutrients to working muscles.
Water remains the foundation of hydration for most exercise sessions, particularly those lasting less than 60 minutes at moderate intensity in temperate conditions. Plain water effectively replaces fluid losses without adding carbohydrates that might complicate blood glucose management. Diabetics should aim to begin exercise well-hydrated and consume approximately 150-250 milliliters (5-8 ounces) of water every 15-20 minutes during activity, adjusting based on sweat rate, environmental conditions, and individual needs.
Sports drinks containing carbohydrates and electrolytes become more relevant during prolonged exercise exceeding 60-90 minutes, particularly in hot or humid conditions where sweat losses are substantial. These beverages provide sodium, potassium, and other electrolytes that are lost through perspiration, helping maintain fluid balance and muscle function. However, standard sports drinks typically contain 14-19 grams of carbohydrate per 8-ounce serving, which requires consideration in overall carbohydrate planning for diabetics.
Lower-carbohydrate sports drink options have emerged specifically for individuals who need electrolyte replacement without high sugar content. These products typically contain 2-5 grams of carbohydrate per serving along with sodium and potassium, making them suitable for diabetics who want electrolyte support without significant glycemic impact. Alternatively, diluting standard sports drinks by 50% with water reduces carbohydrate concentration while maintaining some electrolyte benefit and palatability.
Electrolyte tablets or powders that can be added to water provide another flexible option. These products deliver sodium, potassium, magnesium, and sometimes calcium without carbohydrates, allowing diabetics to manage hydration and electrolytes independently from carbohydrate intake. This separation enables more precise blood glucose management while still addressing electrolyte needs during extended or intense exercise.
Sodium intake deserves particular attention during prolonged exercise. Sodium losses through sweat can be substantial, particularly for heavy sweaters or those exercising in hot conditions. Inadequate sodium replacement can lead to hyponatremia (low blood sodium), a potentially dangerous condition. Most sports drinks provide 100-200 milligrams of sodium per 8-ounce serving. For exercise exceeding 2-3 hours, additional sodium from sources like pretzels, salted nuts, or electrolyte capsules may be beneficial. Diabetics should consult healthcare providers about appropriate sodium intake, especially if managing hypertension alongside diabetes.
Caffeine content in some energy gels and sports drinks adds another consideration. Caffeine can enhance endurance performance and mental alertness, but it may also affect blood glucose levels and increase urine output, potentially impacting hydration status. Individual responses to caffeine vary considerably, so diabetics should test caffeinated products during training before using them in important events. Those sensitive to caffeine or exercising in the evening should choose caffeine-free alternatives.
Sport-Specific Considerations for Diabetic Athletes
Different types of physical activity create distinct metabolic demands and blood glucose patterns, requiring tailored nutrition approaches. Understanding how various sports affect blood sugar helps diabetics make informed decisions about whether, when, and how much to use energy gels, chews, or alternative fuel sources.
Endurance Sports: Running, Cycling, and Triathlon
Endurance activities like marathon running, long-distance cycling, Ironman triathlons, and ultra-endurance events create the greatest need for supplemental carbohydrates during exercise. These activities typically last multiple hours and deplete glycogen stores substantially, making external fuel sources necessary for sustained performance and blood glucose stability.
For marathons (typically 3-5 hours for most runners), diabetics generally benefit from consuming 30-60 grams of carbohydrate per hour after the first 60-90 minutes. This might translate to one energy gel every 45-60 minutes, combined with sports drink consumption at aid stations. Starting fueling early in the race, before glycogen depletion becomes severe, helps maintain more stable blood glucose and energy levels. Continuous glucose monitoring during these events provides invaluable real-time feedback, allowing athletes to adjust intake based on actual glucose trends rather than predetermined schedules.
Long-distance cycling presents unique advantages for diabetics because the non-weight-bearing nature of the activity and frequent opportunities to consume nutrition make fueling easier. Cyclists can carry multiple fuel options—gels, chews, bars, and real food—and consume them while riding. The steady, moderate intensity typical of endurance cycling often produces more predictable blood glucose patterns than running, where impact and biomechanical stress can affect metabolic responses. Many diabetic cyclists find that combining different carbohydrate sources (some from gels, some from solid food) provides better gastrointestinal tolerance and more stable energy than relying on a single product type.
Triathlon competition adds complexity because it combines three distinct activities (swimming, cycling, running) with different metabolic demands and fueling opportunities. Swimming generally doesn’t allow for nutrition intake, making pre-race fueling critical. The cycling portion provides the primary opportunity for consuming energy products and building nutritional reserves for the run. Diabetics competing in triathlons should develop detailed nutrition plans that account for transitions between disciplines and the cumulative metabolic stress of multi-hour, multi-sport efforts. Working with sports dietitians experienced in both diabetes management and triathlon can be particularly valuable.
Ultra-endurance events lasting 6-24+ hours require comprehensive nutrition strategies that extend beyond simple energy gels and chews. While these products may play a role, ultra-endurance athletes typically rely more heavily on real food, energy bars, and liquid nutrition to meet caloric needs and prevent flavor fatigue. Diabetics participating in ultra-endurance activities face unique challenges including overnight blood glucose management, cumulative insulin sensitivity changes, and the need to balance performance nutrition with diabetes management over extended periods. These athletes should work closely with medical teams experienced in extreme endurance sports.
Team Sports: Soccer, Basketball, and Field Sports
Team sports like soccer, basketball, rugby, field hockey, and lacrosse involve intermittent high-intensity efforts interspersed with lower-intensity periods and rest breaks. This activity pattern creates different metabolic demands compared to steady-state endurance exercise, requiring adapted fueling strategies.
The intermittent nature of team sports means that glycogen depletion occurs more gradually than during continuous endurance exercise, but the high-intensity bursts can cause blood glucose fluctuations in both directions. Anaerobic efforts may temporarily raise blood glucose through stress hormone release, while the overall energy expenditure tends to lower glucose over the course of a game or practice. This variability makes blood glucose prediction challenging and requires careful monitoring.
For most team sport activities lasting 60-90 minutes (typical game duration), diabetics often don’t require energy gels or chews during play if they begin with adequate pre-game nutrition and stable blood glucose. A balanced meal 2-3 hours before competition, potentially supplemented with a small snack 30-60 minutes pre-game, typically provides sufficient fuel. However, having a gel or chews readily available on the sideline serves as important insurance against unexpected hypoglycemia, particularly for players taking insulin.
Halftime or quarter breaks provide strategic opportunities for blood glucose checking and potential carbohydrate intake if needed. Rather than consuming energy products on a schedule, team sport athletes should use these breaks to assess current glucose levels and trends, consuming 15-30 grams of carbohydrate only if glucose is declining or already low. This reactive approach prevents unnecessary carbohydrate intake that might cause post-game hyperglycemia while still providing protection against hypoglycemia during the second half.
Tournament or competition days involving multiple games present greater challenges. Playing 2-3 games in a single day creates cumulative glycogen depletion and may increase insulin sensitivity for hours afterward. Between-game nutrition becomes critical, requiring balanced meals or snacks that replenish energy stores without causing problematic blood glucose swings. Energy gels and chews may be useful as quick fuel sources between games when time for full meals is limited, but they should be combined with protein and more complex carbohydrates for sustained energy and recovery.
Strength Training and Resistance Exercise
Strength training, weightlifting, and resistance exercise create fundamentally different metabolic demands compared to endurance or team sports. These activities primarily stress the phosphocreatine and glycolytic energy systems rather than relying heavily on aerobic metabolism, resulting in different fueling requirements and blood glucose responses.
Energy gels and chews are generally unnecessary during typical strength training sessions lasting 45-90 minutes. The intermittent nature of resistance exercise, with rest periods between sets, means that energy expenditure is lower than during continuous aerobic activity. Additionally, the primary nutritional priorities for strength training are adequate protein for muscle repair and synthesis, along with sufficient overall calories to support recovery and adaptation. Simple sugars from energy gels don’t meaningfully contribute to these goals.
Blood glucose responses to resistance exercise can be variable among diabetics. Some individuals experience glucose increases during and immediately after lifting due to stress hormone release and hepatic glucose output. Others see gradual decreases, particularly during longer sessions or when training in a fasted state. This variability means that while supplemental carbohydrates during training are rarely necessary for performance, some diabetics may need small amounts to prevent hypoglycemia, particularly if training with active insulin on board.
Pre-workout nutrition for strength training should emphasize balanced macronutrients rather than simple sugars. A meal or snack containing complex carbohydrates, protein, and moderate fat consumed 1-3 hours before training provides sustained energy and amino acids for muscle protein synthesis. Post-workout nutrition deserves greater attention than during-workout fueling, with emphasis on protein (20-40 grams) combined with carbohydrates (30-60 grams) to support recovery and glycogen replenishment. Chocolate milk, protein shakes with fruit, or balanced meals serve these purposes better than energy gels.
For diabetics who combine strength training with cardiovascular exercise in the same session (such as circuit training or CrossFit-style workouts), carbohydrate needs may increase depending on session duration and intensity. These hybrid training styles create greater glycogen depletion than pure strength training, potentially warranting small amounts of carbohydrate during extended sessions. However, the emphasis should remain on overall nutrition quality rather than relying on simple sugar products.
Monitoring and Adjusting: Personalized Diabetes Management
Successful integration of energy gels, chews, or any nutrition strategy requires systematic monitoring, careful record-keeping, and willingness to adjust approaches based on individual responses. Diabetes management during exercise is highly personalized, with strategies that work well for one individual potentially causing problems for another.
Blood glucose monitoring before, during, and after exercise provides essential data for evaluating nutrition strategies. Pre-exercise testing establishes your starting point and helps determine whether you need carbohydrates before beginning activity. During exercise, checking glucose every 30-60 minutes (or using continuous glucose monitoring) reveals how your chosen fueling approach affects blood sugar in real-time. Post-exercise monitoring for several hours captures delayed effects and helps identify patterns that might require strategy adjustments.
Continuous glucose monitors (CGMs) have revolutionized diabetes management during exercise by providing real-time glucose readings and trend arrows indicating direction and rate of change. These devices allow diabetics to see how specific foods, insulin adjustments, and exercise intensities affect blood sugar without frequent finger-stick testing. For athletes, CGMs enable proactive interventions—consuming carbohydrates when glucose trends downward before reaching hypoglycemic levels, or adjusting intensity when glucose rises unexpectedly. The data collected over weeks and months reveals patterns that inform long-term strategy development.
Detailed record-keeping accelerates learning and optimization. Logging exercise type, duration, intensity, pre-exercise blood glucose, nutrition consumed (including timing and amounts), insulin doses, and blood glucose responses creates a database of personal experiences. Over time, patterns emerge that guide decision-making: “When I run 10 miles starting at 140 mg/dL, I need one gel at mile 6 to finish at 110 mg/dL” or “Basketball practice drops my glucose 80 points over 90 minutes, so I reduce my dinner insulin by 30%.” This experiential knowledge becomes more valuable than generic guidelines.
Experimentation during training rather than competition is essential. Testing new energy products, different consumption timing, or adjusted insulin protocols should occur during routine workouts where adverse outcomes won’t compromise important performance goals. This approach allows you to identify what works without the pressure and stress of competition. Once strategies prove effective during training, they can be confidently applied during races or games.
Working with healthcare professionals experienced in sports and diabetes provides valuable guidance. Endocrinologists, certified diabetes educators, and sports dietitians can help develop individualized plans, interpret monitoring data, and suggest adjustments based on clinical expertise. These professionals can also help navigate complex situations like adjusting insulin pump basal rates during ultra-endurance events or managing blood glucose during multi-day competitions. Their expertise complements your personal experience and self-monitoring efforts.
Recognizing that strategies may need seasonal or situational adjustment is important. Insulin sensitivity can change with training volume, environmental conditions, stress levels, illness, and other factors. An approach that works perfectly during spring training may require modification during summer heat or winter cold. Remaining flexible and responsive to changing circumstances, rather than rigidly adhering to a single protocol, leads to better long-term outcomes.
Safety Considerations and Warning Signs
While energy gels and chews can be valuable tools, diabetics must remain vigilant about safety during exercise. Recognizing warning signs of blood glucose problems and knowing how to respond appropriately can prevent minor issues from becoming medical emergencies.
Hypoglycemia symptoms during exercise include shakiness, sweating, confusion, dizziness, rapid heartbeat, weakness, and hunger. However, exercise itself can mask some hypoglycemia symptoms, making it harder to recognize low blood sugar during activity. This phenomenon, called hypoglycemia unawareness during exercise, makes regular blood glucose monitoring essential rather than relying solely on symptoms. If you experience any concerning symptoms, stop exercising immediately, check blood glucose, and consume 15-20 grams of fast-acting carbohydrate if glucose is below 70 mg/dL.
The “15-15 rule” provides a standard protocol for treating hypoglycemia: consume 15 grams of fast-acting carbohydrate, wait 15 minutes, then recheck blood glucose. If still below 70 mg/dL, repeat the process. Energy gels and chews serve well for this purpose due to their rapid absorption and precise carbohydrate content. Once blood glucose returns to safe levels, consuming a snack with protein and complex carbohydrates helps stabilize glucose and prevent recurrence. Don’t resume exercise until blood glucose is above 100 mg/dL and stable.
Hyperglycemia during exercise, while less immediately dangerous than hypoglycemia, still requires attention. Blood glucose above 250 mg/dL, particularly if accompanied by ketones, indicates that exercise should be postponed until glucose is better controlled. Exercising with significantly elevated blood glucose can worsen hyperglycemia, promote dehydration, and increase ketone production. If blood glucose rises unexpectedly during exercise despite not consuming excessive carbohydrates, consider whether insulin pump infusion sites have failed, insulin has expired, or illness is developing.
Delayed hypoglycemia occurring 6-24 hours after exercise represents a significant risk, particularly following prolonged or intense activity. Exercise increases insulin sensitivity for many hours afterward, meaning that insulin doses or carbohydrate intake that normally maintain stable glucose may cause lows during this period. Diabetics should monitor blood glucose more frequently after significant exercise, consider reducing insulin doses for post-exercise meals, and potentially consume additional carbohydrates before bed if exercising in the evening. CGM alarms can provide critical overnight protection against nocturnal hypoglycemia following daytime exercise.
Always exercise with identification indicating you have diabetes and carry emergency carbohydrates. Medical ID bracelets, shoe tags, or phone lock screen information can alert first responders or bystanders to your condition if you become unable to communicate. Carrying multiple sources of fast-acting carbohydrate—energy gels, glucose tablets, or juice—ensures you have treatment available even if one source is lost or depleted. When exercising alone in remote areas, consider additional safety measures like GPS tracking devices or regular check-ins with family or friends.
Practical Implementation: Building Your Personal Strategy
Developing an effective, personalized approach to using energy gels, chews, or alternative fuel sources requires systematic planning, testing, and refinement. The following framework can guide diabetics in building strategies that support both athletic performance and glycemic control.
Start by establishing your baseline responses to exercise without supplemental nutrition. During shorter training sessions (30-60 minutes) at various intensities, monitor blood glucose before, during, and after exercise without consuming energy products. This reveals your natural glucose patterns and helps identify when supplementation is genuinely necessary versus when it’s optional or potentially problematic. Document these baseline responses as reference points for future comparison.
Gradually introduce energy products during longer training sessions, starting with small amounts and monitoring responses carefully. Begin with half a gel or 2-3 chews during a 90-minute workout, noting how your blood glucose responds over the following 30-60 minutes. If glucose remains stable or rises moderately without excessive spikes, you’ve identified a potentially useful strategy. If glucose spikes dramatically or you experience gastrointestinal distress, try a different product, smaller amounts, or alternative timing.
Test multiple products to identify which formulations work best with your physiology. Different brands use varying carbohydrate sources, flavors, and textures that may affect both blood glucose responses and gastrointestinal tolerance. Some diabetics find that lower-GI products provide more stable glucose, while others tolerate standard high-GI gels without problems. Flavor preferences matter too—products you find palatable are more likely to be consumed consistently when needed.
Develop activity-specific protocols based on your testing experiences. Create guidelines for different exercise scenarios: “For runs under 10 miles, no supplemental carbs needed if starting glucose is 100-180 mg/dL. For runs 10-15 miles, one gel at mile 8. For runs over 15 miles, one gel every 60 minutes starting at mile 6.” Having predetermined protocols reduces decision-making during exercise while remaining flexible enough to adjust based on real-time monitoring.
Coordinate nutrition strategies with insulin management. If you reduce basal insulin or meal boluses before exercise, you may need less supplemental carbohydrate than if you don’t adjust insulin. Work with your healthcare team to develop integrated protocols that address both sides of the glucose equation. Some diabetics find that modest insulin reductions combined with strategic small carbohydrate intake provides better stability than aggressive insulin cuts with no supplemental nutrition.
Plan for contingencies and unexpected situations. Carry more energy products than you expect to need, accounting for possibilities like exercise lasting longer than planned, starting with lower blood glucose than ideal, or insulin acting more aggressively than anticipated. Having extra supplies provides peace of mind and safety margins. Similarly, know how to adjust plans if you forget supplies, experience equipment failures, or encounter unexpected circumstances.
Regularly review and refine your strategies based on accumulated experience. Every few months, analyze your exercise logs and blood glucose data to identify patterns, successes, and areas needing improvement. As your fitness improves, insulin sensitivity changes, or training goals evolve, your nutrition strategies may need corresponding adjustments. Continuous refinement based on objective data leads to progressively better outcomes over time.
Conclusion: Empowered Decision-Making for Active Diabetics
Energy gels and chews can serve as valuable tools for diabetics who exercise, but they require thoughtful integration into comprehensive nutrition and diabetes management strategies. These products are neither universally necessary nor universally problematic—their appropriateness depends entirely on individual circumstances, activity demands, and metabolic responses.
The key to success lies in personalized experimentation, careful monitoring, and evidence-based decision-making. Rather than following generic athletic nutrition guidelines designed for non-diabetics, active individuals with diabetes must develop customized approaches that account for their unique physiology, medication regimens, and glucose patterns. This requires investment in monitoring technology, detailed record-keeping, and often collaboration with healthcare professionals experienced in sports and diabetes.
Understanding that multiple nutrition strategies can achieve similar outcomes provides flexibility and reduces anxiety. Some diabetics successfully use energy gels during long workouts, while others achieve comparable results with whole foods, energy bars, or sports drinks. The “best” approach is the one that maintains stable blood glucose, supports your performance goals, and fits practically into your lifestyle and preferences.
Safety must always remain the top priority. No performance goal justifies taking unnecessary risks with blood glucose management. Carrying emergency carbohydrates, monitoring frequently, exercising with identification, and knowing when to stop activity due to problematic glucose levels are non-negotiable safety practices. With appropriate precautions, diabetics can safely participate in virtually any sport or exercise activity, including those requiring supplemental nutrition strategies.
The growing availability of diabetes management technology, lower-glycemic energy products, and sports nutrition research specific to diabetics continues to expand options and improve outcomes. Continuous glucose monitors, insulin pumps with exercise modes, and specialized sports nutrition products designed for blood glucose stability provide tools that previous generations of diabetic athletes lacked. Taking advantage of these advances while maintaining fundamental principles of careful monitoring and individualized planning positions active diabetics for success.
Ultimately, diabetes need not prevent anyone from pursuing athletic goals or enjoying regular exercise. With knowledge, preparation, and appropriate use of tools like energy gels and chews when genuinely beneficial, diabetics can exercise safely and effectively while maintaining excellent glycemic control. The investment in developing personalized strategies pays dividends in both athletic performance and long-term health outcomes.
For additional evidence-based information on diabetes management during exercise, consult resources from the American Diabetes Association at diabetes.org, the Juvenile Diabetes Research Foundation at jdrf.org, and the International Society for Pediatric and Adolescent Diabetes at ispad.org. These organizations provide current guidelines, research summaries, and practical advice for active individuals managing diabetes.