My simple pre- and post-workout routine, from getting my toddler ready for daycare to fitting in a full workout before the workday begins.
What I eat before and after a workout with Type 1 diabetes is pretty simple, but getting the timing right can take a little more planning.
When you live with Type 1 diabetes, a workout is not always as simple as putting on your workout clothes and heading to the gym.
It usually takes a little more thought.
What is my blood sugar? What did I eat? How long ago did I eat? What kind of workout am I doing? Do I need a snack? Should I bring something with me in case my blood sugar drops?
And then, of course, there is real life.
For me, real life includes getting a toddler ready for daycare before I even think about my workout.
Over time, I’ve found a routine that works pretty well for me. It isn’t perfect, and it definitely isn’t a routine everyone with Type 1 diabetes should copy. Blood sugar responses to exercise can vary widely from person to person.
But this is what works for me right now.
My workout schedule
I usually schedule my workouts for around 9:30 AM and aim for about 50 minutes to an hour of exercise.
I usually work out twice a week with my husband, which I’ve really come to enjoy. It’s not just workout time for me; it is also a little bit of time we get to spend together before his workday starts.
He usually starts work around 11 AM, while I have a little more flexibility with my schedule.
So, twice a week, we try to make our gym time our little couple time + workout time.
Having someone to go with me also makes it easier to actually show up.
My morning starts around 7:30 AM
I usually wake up around 7:30 AM.
The first thing I do is use the bathroom and drink a big glass of warm water – about 16 ounces.
Then the morning gets busy.
Toddler comes first.
I get my toddler ready for daycare, make breakfast, make sure everything is packed, and get out the door.
Once I drop my toddler off, I can finally think about my own breakfast.
And this is where my workout routine gets a little interesting.
What I Eat Before a Workout With Type 1 Diabetes
Ideally, I like to have some time between eating and exercising.
But if you have a toddler, you already know that “ideally” and “what actually happens” are sometimes two completely different things.
So I usually eat breakfast around 8:30 or 8:45 AM and head to the gym around 9:30.
That’s roughly 45–60 minutes between breakfast and my workout.
On workout days, I usually keep breakfast pretty simple.
What should you eat before a workout with Type 1 diabetes?
There isn’t one meal that works for everyone. I personally like a boiled egg with overnight oats and fruit before my morning workouts, while paying attention to my glucose and how my body responds to exercise.
My usual workout-day breakfast:
- 1 boiled egg
- Overnight oats with fruit
- Sometimes ½ a banana
I like this combination because it gives me a mix of protein and carbohydrates without making breakfast complicated.
And honestly, convenience matters.
If I have to prepare a complicated breakfast before getting my toddler ready for daycare, I probably won’t do it consistently.
That’s one reason I love overnight oats.
I can prepare them ahead of time, grab them in the morning, and move on with the rest of the chaos.
I’ll share my overnight oats recipe in a future post.
Why I don’t skip breakfast before working out
With Type 1 diabetes, exercising on an empty stomach isn’t something I personally prefer.
I like having some food in me before I start my workout, and I watch my glucose before and during exercise.
My exact needs can change depending on my blood sugar, insulin on board, what I ate, and the type and intensity of workout I’m doing.
That’s an important part of exercising with Type 1 diabetes:
There isn’t one perfect pre-workout meal or one blood sugar strategy that works for everyone.
What works for me might not work for someone else.
Heading to the gym
Around 9:30 AM, my husband and I head to the gym.
I don’t jump into the workout right away.
I start with a warm-up and give myself some time to get moving.
Then the actual workout depends on the day.
Sometimes we’re doing a full-body workout.
Other days I’ll focus more on lower body or upper body.
I don’t follow the exact same workout every time.
And yes, I still monitor my glucose.
That’s probably one of the biggest differences between exercising with Type 1 diabetes and exercising without it.
I’m not just thinking about how many reps I have left.
I’m also paying attention to what my body and glucose are doing.
During my workout
I make sure I have water with me and drink throughout my workout.
I try to pay attention to hydration not just at the gym, but throughout the entire day.
And depending on my glucose and how I’m feeling, I may need to adjust what I’m doing.
That’s something I’ve learned over the years: my workout doesn’t always go exactly as planned.
Some days my body feels great.
Some days my blood sugar has other plans.
And that’s okay.
The goal isn’t a perfect workout every time. The goal is to keep moving while taking care of myself.
What I Eat after my Workout: protein comes next
Once I’m done, I usually look at my glucose and decide what makes sense for me next.
If my blood sugar and circumstances call for it, I’ll have a protein shake with about 21 grams of protein.
I like having something quick after the gym because I’m usually ready to get on with the rest of my day.
And let’s be honest—after a workout, I’m usually hungry.
A protein shake is an easy option when I don’t want to sit down for a full meal right away.
Then comes lunch
I usually wait about an hour and a half after my protein shake before having my proper lunch.
For example, one of my lunches might look like:
- 1 boiled egg
- Fish curry
- Brown rice
- A little ghee
It’s a pretty simple meal, but I enjoy it.
And I don’t believe I need to completely eliminate carbohydrates just because I have Type 1 diabetes.
I’ve learned to think more about what I’m eating, how much I’m eating, and how my blood sugar responds rather than being afraid of an entire food group.
Of course, insulin needs and food responses are individual, so what works for me isn’t a recommendation for someone else’s insulin dosing.
My workout-day routine at a glance
Here’s what a typical workout morning looks like for me:
7:30 AM
Wake up → bathroom → 16 oz warm water
7:30–8:30 AM
Get toddler ready → daycare routine → drop-off
8:30–8:45 AM
Breakfast: boiled egg + overnight oats + fruit
Sometimes ½ banana
9:30 AM
Head to the gym with my husband
9:30–10:30 AM
Warm-up + full-body, upper-body, or lower-body workout
After workout
Check glucose → protein shake when appropriate → hydrate
Around 1:30 PM
Lunch: fish curry + brown rice + ghee + egg
And then it’s back to regular life.
Work, toddler, errands, and everything else that somehow fits into one day.
What I’ve learned about exercising with Type 1 diabetes
The biggest thing I’ve learned is that consistency matters more than perfection.
Some mornings, everything goes according to plan.
And then there are mornings when my toddler needs something, breakfast takes longer than expected, my blood sugar isn’t where I want it to be, or I simply don’t feel like working out.
That’s real life.
I don’t want fitness to become another source of stress.
I want it to help me feel stronger, healthier, and more connected to my body.
And as someone who has lived with Type 1 diabetes for years, I’ve learned that exercise is not just about changing how my body looks.
It’s about building strength, caring for my body, and creating habits that I hope will help me stay active as I get older.
A note if you have Type 1 diabetes
If you also live with Type 1 diabetes, you may notice that your experience with exercise is completely different from mine.
Your blood sugar may respond differently to cardio versus strength training. Your insulin needs, food choices, timing, and exercise response can all vary.
So please don’t use my meals or routine to guide changes to your insulin doses.
This is simply what my workout routine looks like right now.
If you’re starting a new exercise routine with Type 1 diabetes, it’s a good idea to talk with your diabetes care team about exercising safely and handling glucose changes around physical activity.
Final thoughts
I used to think fitting exercise into my life required a perfectly organized schedule.
It doesn’t.
Sometimes it looks like waking up, getting a toddler ready for daycare, grabbing my overnight oats, checking my glucose, and rushing out the door to meet my husband at the gym.
It’s not glamorous.
It’s not always perfectly timed.
But it works for me.
And right now, that’s enough.
Helpful Resources
If you’re new to exercising with Type 1 diabetes, organizations such as the American Diabetes Association provide additional information about physical activity and diabetes management.
