Hypoglycemia (Aka Feeling Lightheaded): What It Is, Why It Happens, and How to Prevent It During Training

If you’ve ever felt shaky, light‑headed, nauseous, suddenly fatigued, or "off" mid‑workout, there’s a good chance you were experiencing hypoglycemia - a drop in blood sugar.

At M2, we see this occasionally across all experience levels, from newer lifters to highly conditioned athletes. The good news? Hypoglycemia is common, understandable, and very preventable with the right preparation.

What Is Hypoglycemia?

Hypoglycemia simply means low blood glucose (blood sugar). Glucose is one of your body’s primary fuel sources, especially for:

• High‑intensity strength work

• Repeated sets with short rest

• Longer training sessions

• Conditioning or metabolic work

When blood sugar drops too low, the brain and nervous system feel it first. Common symptoms include:

• Dizziness or light‑headedness

• Shakiness or tremors

• Sudden fatigue or weakness

• Nausea

Why Hypoglycemia Is Normal (But Preventable)

Hypoglycemia isn’t a sign that something is wrong with you. It just means your gas tank is empty. 

Common reasons it happens:

1. Long Gaps Between Meals

   1. Training after 5-8+ hours without food, especially later in the day, sets the stage for low blood sugar.

      
      

2. Inadequate Carbohydrate Intake

   1. Low‑carb days, skipped meals, or under‑eating can leave muscle glycogen and circulating glucose low.

      
      

3. High Training Density

   1. Strength circuits, supersets, short rest periods, and conditioning increase glucose demand rapidly.

      
      

4. Early‑Morning or Fasted Training

   1. Some people tolerate fasted sessions well. Others do not, especially when intensity is high.

      
      

5. Stress, Poor Sleep, or Dehydration

   1. These all increase glucose utilization and blunt your body’s ability to regulate blood sugar efficiently.

How to Manage Hypoglycemia 

Pre‑Workout Nutrition Options (60-120 Minutes Before Training)

The goal of pre‑workout nutrition is simple: stable, accessible energy without GI distress.

Good options include:

• Greek yogurt + fruit

  
  

• Protein shake + banana

  
  

• Oatmeal with protein

  
  

• Toast with honey or jam + protein

  
  

• Rice cakes with peanut butter

Intra‑Workout Options (During Training)

For longer sessions, high‑intensity days, or individuals prone to hypoglycemia, intra‑workout carbs can be a game changer.

Simple, fast‑acting options:

• Sports drink with carbohydrates

  
  

• Juice diluted with water (I like drinking maple syrup in water)

  
  

• Gummy candy or fruit snacks (seriously)

The M2 Perspective

Training is stress. Fueling properly determines whether that stress creates adaptation or breaks you down.

Hypoglycemia is common, especially in:

• Newer trainees

  
  

• Busy professionals

  
  

• People under‑eating without realizing it

  
  

• High‑effort group training environments

With smart nutrition, awareness, and coaching adjustments, it’s almost always preventable. If you’ve experienced symptoms, or want help dialing in your fueling,talk to your coach. Our goal is simple: Help you train hard, feel good, and BE STRONG.