We’ve never been so well informed about how to exercise well. In addition to getting those hours in at the gym (or pounding the streets in pursuit of a PB), there’s also the issue of nutrition: making your body has everything it needs to recover afterwards.
With the London Marathon now only weeks away, there’s another thing to think about ahead of the big day.
That would be monitoring your glucose levels – or rather, fluctuating glucose levels.
Glucose is the level of sugar in the bloodstream, and though keeping an eye on it is especially important when it comes to people who suffer from diabetes, it’s surprisingly beneficial for all runners.
According to new research from Les Mills fitness, keeping those levels consistent is key to putting in a good performance during exercise, as well as maintaining energy and motivation, and reducing fatigue.
According to the research – which has been scientifically backed – consistent fluctuations can lead to an increased risk of cardiovascular disease, Alzheimer's and frailty later in life.
The study followed a selection of participants who wore a glucose monitor for two weeks while maintaining their typical routines – including training sessions, sleep and food. The resulting data showed that morning habits were essential when it came to glucose stability – specifically, eating a high-protein breakfast containing at least 10g of protein.
In terms of exercise, the study recommended scheduling in two high-intensity cardio sessions a week, with longer endurance sessions on the alternate days. Plus, exercising after meals needn’t be a bad thing – in fact, a 20-minute low intensity activity, like walking or riding a bike, was a good strategy to keep levels stable.
According to the study’s lead researcher, Dr Jinger Gottschall, glucose monitoring is something that is growing in popularity.
“Many people are currently unsure about what constitutes a healthy glucose variability, but it’s vital to understand how lifestyle habits enhance frequent fluctuations in glucose levels and the long-term consequences associated with them,” she added.
Where to start?
A high-protein breakfast is surprisingly easy to pull together: poached eggs, perhaps with avocado on toast, adds a welcome kick of protein, or failing that, overnight oats loaded with yoghurt. Adding seeds and nuts to dishes is also a great way to add a dash of protein – for more on this, read our interview with Dr Rupy on how to add more to your diet.
Plus, for those high cardio reps, Les Mills have a selection of workouts available on Les Mills+ – such as Les Mills Grit, which is a 30-minute cardio routine, and Les Mills Sprint, a HIIT workout that uses an indoor bike to maximise results.
