Maintaining the normal glucose level in blood has become more important than ever for a growing number of people. For a healthy individual in normal circumstances the normal glucose level in blood should be somewhere between 60 and 100.
If you have a family history of diabetes and notice that you are experiencing frequent urination, increased appetite, and increased thirst you may be developing diabetes. Protein gets all the “airtime” (because there’s more money in it!), and although it is important to an extent, sorting out your carbohydrate consumption will dramatic improve your performance and body composition. Carbohydrate is the body’s primary energy source, but any surplus calories will be stored as fat.
Also, when insulin is dumped into your bloodstream, it causes a rapid fall in blood-sugar, down past your resting level – this energy crash causes cravings for more high GI foods (to rapidly bring blood-sugar back up again).
The timing of your meals will also drastically effect your blood-sugar and energy levels throughout the day. You should familiarise yourself with the GI values of different foods (subscribe to my free email list and download this article complete with GI value tables) and understand that consuming some protein with every meal or snack will help slow the absorption of even high GI foods. It’s especially important to consider the carbs in pre-fight meals, to avoid an energy crash in the ring.
In my next post I explain how to fuel for long training sessions, optimise refuelling for multiple training sessions in one day, and then follow up with a look at the role of carbohydrates when cutting weight for a fight. Don Heatrick, owner of Heatrick Strength & Conditioning, is a strength and conditioning coach, Muay Thai coach and former pro Thai boxer from the UK. With over 25-years experience in combat sports and athletic conditioning, he’s passionate about all things leading to improved Muay Thai performance. Don Heatrick is owner of Heatrick Strength & Conditioning, is a strength and conditioning coach, Muay Thai coach and former pro Thai boxer from the UK.


Even as heart disease, stroke, and stroke levels continue to decline the number of people affected by diabetes is rising by leaps and bounds. This is not a hard and fast rule; however, as the normal glucose level in blood may vary from person to person based on such factors as age, weight, and other health problems. If you experience any or all of these symptoms for any length of time you should visit your doctor. All carbohydrate foods have a glycemic index (or GI value) which indicates how fast the sugars enter your bloodstream. If you give in to the high GI cravings, this blood-sugar “see-sawing” continues, not only topping up fat reserves but also peaking and crashing your energy levels. Eat every 3-4 hours to keep things stable — going too long between meals causes blood-sugar to drop, only to spike when you eventually eat. High GI foods do have a place in an athletes diet, but ideally only after a good training session, to re-stock your glycogen (muscle carbohydrate) stores.
Despite what you may have heard, necking a RedBull before a fight really isn’t the best strategy. Name Email WebsiteSubmit Comment Recent Posts One Size May Not Fit All on GI Foods Low GI Foods May Help You Sleep What Exactly Is the Glycemic Index Diet? Diabetes, if not properly treated, can result in kidney failure, heart disease, liver problems, glaucoma, peripheral neuropathy, wounds that won’t heal, and an entire host of other health problems.
The best way for the individual to determine what the normal glucose level in blood is for them is by visiting their doctor, as the doctor should be able to give the individual good information as to what their normal glucose level in blood should be. Your doctor will administer a glucose tolerance test during which you will, after a short period of fasting, be given a glucose solution orally then your blood glucose level will be checked after an appropriate period of time to see if your body is managing glucose correctly. High GI foods cause you blood-sugar levels to sky-rocket, forcing the release of insulin to bring it back down again.


Eating low and medium GI food stabilises your blood sugar and energy levels, and your body will freely burn body-fat in the absence of extreme insulin release.
So eat three main meals – breakfast, lunch and tea – and have a small snack between them too. The majority of the time, carbohydrates should be low to medium GI and account for about 55% of you daily calories. Though there is, as yet, no cure for diabetes the key to managing the disease and stopping the worst effects is maintaining a normal glucose level in blood.
After the test your doctor will be able to tell if the normal glucose level in blood is present and if not get you started with appropriate treatment. Insulin also causes surplus calories you’ve eaten to be stored as fat, or at least hold onto your stored body fat reserves rather than burning them for fuel. Just distribute your daily calories evenly though out the day rather than starving all day and then pigging out in the evening. The meal should also be a tried and tested one that doesn’t upset your stomach – fight day is no time to experiment (try meals out before training and monitor how you feel).
My personal favourite pre-fight meal is whole-wheat pasta with tuna, sweetcorn an a little salad cream.
It fuels you up nicely, is easily stored in a plastic container, and above all is within my limited cooking capability.



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Comments

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