CGMs have become increasingly popular in recent years, not only for general health optimisation but also for fitness enthusiasts and athletes seeking to optimise their performance and recovery. In this blog, we will explore the benefits of using CGMs for fitness, how they work, and how to add them into your training routine.

What is a CGM?

A Continuous Glucose Monitor is a wearable device that tracks your blood glucose levels throughout the day and night for 14 days. It consists of a small sensor inserted under the skin, usually on the arm or abdomen, that measures glucose levels in the interstitial fluid. The sensor transmits this information to a mobile app such as Vively, allowing users to see their blood glucose meter trends in real-time. A CGM is an alternative to more traditional finger pricks.

Benefits of CGMs for Fitness

Understanding Energy Levels

CGMs can provide insights into how your body responds to different types of exercise, allowing you to tailor your workouts accordingly. By understanding your glucose levels during and after workouts, you can make informed decisions on how to fuel your body and optimize your energy levels.

Improved Nutritional Awareness

Monitoring your glucose levels can help you identify how different foods affect your blood sugar. This information can be beneficial for making healthier food choices and understanding how your diet impacts your fitness goals.

Enhanced Recovery

A CGM device can help you monitor how well your body recovers after a workout. Elevated glucose levels after exercise may indicate insufficient recovery, which can lead to overtraining and injury. By keeping track of your glucose levels, you can adjust your rest periods and avoid pushing yourself too hard.

Better Sleep Quality

Sleep plays a crucial role in recovery and overall health. CGMs can help you identify fluctuations in your glucose levels during sleep, which can affect your sleep quality. By addressing these issues, you can improve your sleep and, in turn, enhance your fitness performance.

Adding CGMs into Your Training Routine

Setting Baselines

Before using a CGM to optimise your workouts, establish a baseline by tracking your glucose readings for a week or two. This will help you understand your body's typical glucose patterns and how they relate to your daily activities and dietary choices.

Experimenting with Nutrition

Use the CGM data to determine how different foods and meal timings impact your glucose levels. You can then make adjustments to your diet to maintain stable blood sugar levels, helping you avoid energy crashes and optimise your workouts.

Monitoring Exercise Response

Track your glucose levels during different types of workouts, such as strength training, cardio, or high-intensity interval training (HIIT). This information can help you determine the optimal intensity and duration of your workouts, as well as the ideal pre- and post-workout nutrition.

Adjusting Recovery Periods

By monitoring your glucose levels after exercise, you can identify the appropriate recovery time for your body. Ensure you give yourself enough time to recover between workouts, and consider including active recovery techniques, such as yoga or light stretching to aid in the process.

Conclusion

CGMs offer valuable insights into your body's glucose trends and can play a significant role in enhancing athletic performance and recovery, and making healthy lifestyle choices. By incorporating a CGM into your training routine, you can gain a better understanding of your body's energy levels, nutritional needs, and recovery capabilities, leading to more effective and sustainable fitness results.