By providing real-time glucose readings, CGMs offer valuable insights into how nutrition and exercise can impact glucose levels. Learn more.

Continuous Glucose Monitors (CGMs) have changed the way individuals track and manage their blood sugar levels. By providing real-time glucose readings, CGMs offer valuable insights into how nutrition and exercise can impact glucose levels.

CGMs also allow individuals to track and adjust their nutrition and exercise to optimise their glucose levels. For example, a CGM can help a person identify the best time to exercise and when to eat to prevent blood sugar spikes or drops. It can also provide insight into how different types of exercise and food affect blood sugar levels. By providing accurate and timely data, CGMs can help individuals better manage their wellbeing and maintain healthier blood sugar levels.

In this article, we'll explore how you can use a CGM to discover the optimal timing for your nutrition and exercise.

Understanding Your Glucose Trends

Before diving into the specifics of nutrition and exercise timing, it's crucial to familiarise yourself with your CGM's data and understand your glucose trends. Pay attention to how your glucose levels fluctuate throughout the day, and take note of any patterns or trends associated with specific foods, exercise routines, or other lifestyle factors.

Timing Your Nutrition

To optimise your nutrition with a CGM, follow these guidelines:

• Pre-Meal Glucose Checks: Before each meal, check your glucose levels to ensure they are within your target range. This will help you make informed decisions about what and how much to eat.
• Balanced Meals: Aim to consume a balanced mix of carbohydrates, protein, and healthy fats at each meal. This can help prevent blood sugar spikes and promote more stable glucose levels.
• Consider the Glycemic Index (GI): The GI is a ranking system that measures how quickly a carbohydrate-containing food raises blood sugar levels. Opt for low GI foods that cause a slower, steadier rise in glucose levels.
• Monitor Post-Meal Glucose Levels: Use your CGM to track how your glucose levels respond after meals. This can help you identify any problematic foods and adjust your diet accordingly.

How does the timing of your nutrition impact your glucose levels?

The timing of your meals can significantly impact your glucose levels. Consuming meals and snacks at the right time, along with the right balance of macronutrients, can help maintain stable blood sugar levels and prevent unexpected spikes or drops. Here's how the timing of your nutrition can affect your glucose levels:

• Fasting and Glucose Levels: After a period of fasting, such as overnight or between meals, blood glucose levels tend to be lower. Eating a balanced meal at this time can help replenish glucose levels and provide the necessary energy for your body's functions.
• Post-Meal Glucose Spikes: After consuming a meal, especially one rich in carbohydrates, glucose levels typically rise as the carbohydrates are broken down into glucose and absorbed into the bloodstream. The timing and composition of your meal can influence the magnitude and duration of this post-meal glucose spike.
• Meal Frequency and Size: Eating smaller, more frequent meals can help maintain stable glucose levels throughout the day, as compared to consuming larger, less frequent meals. This approach can prevent significant post-meal glucose spikes and avoid extended periods of low blood sugar.
• Pre- and Post-Exercise Nutrition: The timing of your nutrition around exercise can also impact glucose levels. Consuming a small, carbohydrate-rich snack or meal before exercise can help maintain stable blood sugar levels during the activity. After exercise, consuming a balanced meal with carbohydrates, protein, and healthy fats can help replenish glycogen stores and promote muscle recovery, while stabilizing glucose levels.
• Late-Night Eating: Consuming large meals or carbohydrate-heavy snacks late at night can lead to elevated glucose levels during sleep, as the body's insulin sensitivity is typically lower at night. This can contribute to poor blood sugar control and, over time, increase the risk of developing type 2 diabetes.

When planning your exercise routine with a CGM, consider the following:

• Exercise During Stable Glucose Periods: Aim to schedule your workouts during times when your glucose levels are stable and within your target range. This can help minimise the risk of exercise-induced hypo- or hyperglycemia.
• Monitor Glucose Levels Before, During, and After Exercise: Use your CGM to track your glucose levels before, during, and after workouts. This can help you determine how different types of exercise affect your blood sugar and make necessary adjustments to your routine or nutrition plan.
• Fuel Your Workouts: For longer or more intense workouts, consider consuming a small, carbohydrate-rich snack or sports drink before or during exercise to maintain stable glucose levels.

How does exercise impact your glucose levels?

The timing of your exercise can have a considerable impact on your glucose levels. Exercise affects glucose metabolism, and when you choose to engage in physical activity can influence how your body manages blood sugar levels. Here's how the timing of your exercise can affect your glucose levels:

• Exercise During Stable Glucose Periods: Engaging in physical activity when your glucose levels are stable and within your target range can help you maintain better blood sugar control during exercise. This reduces the risk of exercise-induced hypo- or hyperglycemia and ensures that you have adequate energy for your workout.
• Morning vs. Evening Exercise: Some people may experience different glucose responses to exercise depending on the time of day. For instance, working out in the morning may lead to a more significant drop in glucose levels for some individuals, while others may see a more pronounced effect in the evening. It's essential to monitor your glucose levels and determine the best time for exercise based on your unique response.
• Post-Exercise Glucose Management: Exercise can increase insulin sensitivity for several hours or even up to 24 hours after the activity, depending on the intensity and duration. This means that your body is more efficient at utilising glucose during this period, which can lead to lower glucose levels. It's crucial to monitor your glucose levels post-exercise and adjust your nutrition or medication as needed to maintain stable blood sugar.
• Preventing Hypoglycemia During Exercise: If you have diabetes and are at risk of hypoglycemia, it's essential to time your exercise around meals or snacks to ensure that you have enough glucose available for energy. Consuming a small, carbohydrate-rich snack or meal before exercise can help maintain stable blood sugar levels during the activity.

Putting It All Together

By using your CGM data to optimise the timing of your nutrition and exercise performance, you can take a proactive approach to managing your blood sugar levels and overall health. Keep in mind that individual responses to nutrition and exercise can vary, so it's essential to work closely with your healthcare team if you’re not sure about your glucose levels. Vively’s in-app dietitian can also help you interpret your results and customise your meal plan.

Conclusion

A Continuous Glucose Monitor (CGM) can be a powerful tool for optimising the timing of your nutrition and exercise. By paying close attention to your glucose trends and adjusting your meals and workouts accordingly, you can achieve better blood sugar control and enhance your overall health and well-being.