There is no uniform rule when it comes to post-exercise snacking and diabetes. The factor that makes all the difference, as usual, is your own blood glucose level. Depending on your post-exercise blood sugar and the intensity and duration of your workout session, your snacking needs will vary. As a set of general rules, the American Diabetes Association (ADA) recommends checking blood sugar after exercise. If the level is below 100 mg/dL, snack as follows:
15 grams of carbohydrates for a 30-minute session 25-50 grams for a 30-60 minute session of moderate intensity 50 grams of carbohydrates for a 1-2 hour exercise session of strenuous intensity
A small banana has 15 grams of carbohydrates, a 16-ounce sports drink about 25-30 grams, and a banana with yogurt about 55 grams. As exercise becomes more strenuous, monitor your blood sugar more regularly and carefully to avoid rapid fluctuation.
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