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Sport and Insulin Resistance
In short, this is a promising but relatively new technology in the sports world, and there is currently no consensus on how to interpret the data. Further studies are needed to determine whether systemic glucose availability (which is estimated by CGM-derived interstitial glucose) has any significance in relation to sport goals, as well as to improve our knowledge on glucose regulation in relation to sports performance and overall health.
The Three Main Keys to Success
Active people have an increased energy expenditure as compared to sedentary people. Therefore, they have higher energy needs, which means higher carbohydrate needs. However, the timing of carbohydrate intake in relation to exercise, the distribution of carbohydrates throughout the day, and the choice of carbohydrate-containing foods are key factors to consider.
1) Timing of Carbohydrate Intake
The timing of carbohydrate intake is important for active people. Athletes who are insulin resistant should consume similar amounts of carbohydrates during and after exercise as compared to healthy athletes. Carbohydrate intake during prolonged moderate to high intensity endurance exercise (>60 minutes) will be used as fuel during this activity and will not have negative health effects. Likewise, carbohydrate intake immediately after exercise will be used to replenish glycogen stores in the liver and muscles and will not affect blood sugar control.
2) Distribution of Carbohydrates Throughout the Day
To meet their carbohydrate needs without affecting blood sugar levels, athletes should consume enough carbohydrates during and after exercise, since consuming carbohydrates at these times will not affect blood sugar control. The rest of the day, they should aim to eat several small meals and snacks to spread their carbohydrate intake throughout the day and avoid consuming too many carbohydrates at once, which could interfere with blood sugar control.
3) Types of Carbohydrates
Simple sugars like gels and sports drinks are the preferred fuel during prolonged or high-intensity endurance exercise, whether or not one is prediabetic. The rest of the time, carbohydrate intake should come primarily from plant based whole foods, which are high in fiber, such as fruits, vegetables, whole grains, and legumes.
In Conclusion
In conclusion, athletes who are insulin resistant or prediabetic should still consume enough carbohydrates, provided that the timing of their consumption and their distribution throughout the day are optimized. They should choose simple sugars during prolonged or high-intensity exercise and choose whole, fiber-rich foods in controlled portions the rest of the day.
SOSCuisine offers various meal plan types, based on the Mediterranean diet; among them a specific meal plan for sport and a carb-loading program for endurance sports. These meal plans are customizable according to allergies, intolerances, and individual preferences. This is a simple and effective way to gradually adopt a varied and balanced diet with little or no processed foods. Should you need more support, we do offer consultations with registered dietitians.
Sources
1) Lean et al. (2016) Sugar and Type 2 diabetes. British Medical Bulletin; 120:43–53.
2) Moore et Fielding (2016). Sugar and metabolic health: is there still a debate? Curr Opin Clin Nutr Metab Care;19(4):303-9.
3) Jeukendrup. Is sugar bad for athletes? https://www.mysportscience.com/post/is-sugar-bad-for-athletes
4) Flockhart et Larsen (2023). Continuous Glucose Monitoring in Endurance Athletes: Interpretation and Relevance of Measurements for Improving Performance and Health. Sports Med; 54(2):1-9.
5) Bowler et al. (2022) The Use of Continuous Glucose Monitors in Sport: Possible Applications and Considerations. Int J Sport Nutr Exerc Metab;33(2):121-132.
6) Jeukendrup. How can CGM be used? https://www.mysportscience.com/post/how-can-cgm-be-used
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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