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Pre-run fueling is critical for sustained performance. And stable & sustainable fuel sources are key.
Currently testing how certain variables impact my glucose levels with @supersapiensinc
Here are the CGM results from 2 smoothies
Currently testing how certain variables impact my glucose levels with @supersapiensinc
Here are the CGM results from 2 smoothies
The left smoothie increased my glucose from 104-152 mg/dL (18% of the duration of this food event was spent above 140 mg/dL, which is known to cause cellular damage!)
The right smoothie 108-118 mg/dL
The right smoothie 108-118 mg/dL
Also notice the post-event drop. Within 30 minutes of finishing both smoothies, my glucose spiked and returned to levels lower than I was at before the smoothie 
Left low: 77 mg/dL
Right low: 85 mg/dL
Left low: 77 mg/dL
Right low: 85 mg/dL
This "reactive" scenario is not what I want.
If I'm about to go on a long run, I don't think either smoothie is a good option for me — my glucose (immediate fuel) is now too low when I thought I adequately "fueled up"
If I'm about to go on a long run, I don't think either smoothie is a good option for me — my glucose (immediate fuel) is now too low when I thought I adequately "fueled up"
Ideally, I'd fuel with something that brings me up and keeps me up — possibly a different fuel type, less total carb, or longer feeding duration.
Here, I'm looking to limit the steep spike, which triggers a significant insulin rush and brings my glucose levels too far down.
Here, I'm looking to limit the steep spike, which triggers a significant insulin rush and brings my glucose levels too far down.
Glucose Variability
Essentially the SD, or degree of up and down movement of my glucose levels, measure 0-30 mg/dL.
Left smoothie: 17
Right smoothie: 6 (more stable!)
Essentially the SD, or degree of up and down movement of my glucose levels, measure 0-30 mg/dL.
Left smoothie: 17
Right smoothie: 6 (more stable!)
For me, this helps discover stable fuel sources.
A steep spike triggers the hormone response and subsequent instability.
A more gradual rise doesn't — preventing physical/cognitive performance degradations and providing more sustainable fuel over time
A steep spike triggers the hormone response and subsequent instability.
A more gradual rise doesn't — preventing physical/cognitive performance degradations and providing more sustainable fuel over time
Average Glucose
Left: 122 mg/dL (high!)
Right: 108 mg/dL
Left: 122 mg/dL (high!)
Right: 108 mg/dL
Both smoothies included strawberries, cashew butter, raw honey, chia seeds, and almond milk.
The difference? The right smoothie also had collagen powder and mct oil
The difference? The right smoothie also had collagen powder and mct oil
Maybe that prevented the steep spike? Maybe it was my workout earlier that day? Or maybe one of the other factors that impact glucose levels...
Experiential learning continues
Experiential learning continues
Btw this is a new frontier for athletes.
This analysis is based on personal research and experience with fueling. In no way is it a perfect guide for you (or even me!) I'll keep learning and updating with new data and findings.
Follow for more insight
This analysis is based on personal research and experience with fueling. In no way is it a perfect guide for you (or even me!) I'll keep learning and updating with new data and findings.
Follow for more insight
