Type 1 Diabetic weightlifters are likely to face a number of issues including increased muscle protein breakdown, decreased joint mobility because of glycation, increased risk of injury, and increased fatigue. However, these challenges can be avoided by keeping blood glucose levels under control (Diabetic Muscle and Fitness, 2018). This meal plan will not only help to keep Oli’s blood glucose levels steady, but it will also allow him to reach his target macronutrients and energy requirements so he can reach his potential in his upcoming competition.

Oli’s breakfast contains a healthy mix of protein, fats, and carbohydrates. Despite widespread belief, dietician Jennifer Okemah states that eating carbohydrates in the morning is very important, especially for type 1 diabetics. This is because the liver will have been working overtime overnight, ‘creating fuel for the body by breaking down glycogen into glucose.’ Consuming carbohydrates first thing in the morning reduces glucose production by the liver, this is why skipping breakfast all together causes blood glucose levels to spike which could result in hyperglycaemia (Vieira, 2019). However, Oli often suffers with hypoglycaemia in the mornings. Thus, Oli’s breakfast contains wholemeal bread, a healthy carbohydrate, which will help to balance out his blood glucose levels.

Oli’s breakfast also contains 3 eggs which are an excellent source of protein and fat. Egg protein has been found to be vital for skeletal muscle health and appetite reduction, making eggs a perfect breakfast option for Oli (Puglisi & Fernandez, 2022). Consuming eggs will help to reduce his cravings, allowing Oli to maintain his body mass of 70kg, whilst promoting skeletal muscle health which will improve his weightlifting performance.

For lunch Oli has wholemeal rice which has a lower glycaemic index than white rice, reducing the risk of hyperglycaemia. Beyond popular belief, wholemeal rice is safe for type 1 diabetics to eat. Wholemeal rice is high in fibre, antioxidants, vitamins, and minerals which can improve blood sugar control (McGrane, 2023). Eating wholemeal rice will also give Oli the energy he needs for his competition.

Oli also eats chicken breast for lunch which is an excellent source of lean protein which will promote muscle growth and repair which is vital for all bodybuilders. More than 80% of calories in chicken breast come from protein making it great for fat loss or maintenance, thus it is a great protein option for Oli (Malia Frey, 2022).

For dinner Oli eats wholemeal pasta which has a low glycaemic index compared to white pasta or rice and is safer than bread for type 1 diabetics. In moderation wholemeal pasta is safe for type 1 diabetics to eat, hence why Oli does not eat a substantial portion (Hickman, 2023).

Oli’s meal plan also contains a number of high-carb snacks which can be eaten to treat hypoglycaemia. However, these snacks are not vital for Oli’s energy requirements as they are low calorie, therefore if Oli does not suffer hypoglycaemia outside of mealtimes these snacks should not be eaten as they could cause hyperglycaemia. One snack which should be consumed regardless is a protein shake with 300ml semi-skimmed milk. Protein shakes are excellent for reaching protein intake goals but should not be used instead of chicken or other high protein foods (Cintineo et al., 2018). Protein shakes are also low carb, making them a safe protein source for Oli.

2018. The ultimate muscle building diet plan for men with diabetes: Calories, macros, nutrient timing, and supplements – diabetic muscle & fitness. Available from: https://diabeticmuscleandfitness.com/the-ultimate-muscle-building-diet-plan-for-men-with-diabetes/ [5 May 2023].

Cintineo, H.P., M.A. Arent., J. Antonio. and S.M. Arent. 2018. Effects of protein supplementation on performance and recovery in resistance and endurance training. [Online] U.S. National Library of Medicine. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/ [5 May 2023].

Hickman, K. 2023. Can people with diabetes eat pasta? [Online] EatingWell. Available from: https://www.eatingwell.com/article/8014252/can-people-with-diabetes-eat-pasta/ [5 May 2023].

Malia Frey, M.A. 2022. Chicken Breast Nutrition Facts and Health Benefits. [Online] Verywell Fit. Available from: https://www.verywellfit.com/how-many-calories-in-chicken-breast-3495665 [5 May 2023].

McGrane, K. 2023. Is brown rice safe if you have diabetes? [Online] Healthline Media. Available from: https://www.healthline.com/nutrition/brown-rice-for-diabetes#bottom-line [5 May 2023].

Puglisi, M.J. and M.L. Fernandez. 2022. The health benefits of egg protein. [Online] Multidisciplinary Digital Publishing Institute. Available from: https://www.mdpi.com/2072-6643/14/14/2904 [5 May 2023].

Vieira, G. 2019. What to eat for breakfast with type 1 diabetes. [Online] Healthline Media. Available from: https://www.healthline.com/diabetesmine/what-eat-breakfast-type-1-diabetes#What-does-a-balanced-breakfast-with-type-1-diabetes-look-like? [5 May 2023].