Ep. 107: Can Glucose Monitors Boost Athletic Performance?
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Continuous glucose monitoring (CGM) devices typically used by people with diabetes are now being tested by elite athletes and scientists. The objective? To determine whether better management of carbs and blood sugar can boost athletic performance. Dr. Michael Riddell (pictured above) is a professor at York University's School of Kinesiology and Health Science. As an athlete himself who lives with Type 1 Diabetes, Dr. Riddell has studied glucose and exercise for years. He’s also on the scientific advisory board for Supersapiens, a fast-growing app designed to help athletes track their glucose levels in real time. In this episode, Dr. Riddell explores the future of glucose monitoring and athletics with Medcan Fitness Manager Anna Topali.
LINKS:
Check out Dr. Michael Riddell’s bio and visit his Linkedin page.
Learn more about the Supersapiens CGM subscription and the Abbott Freestyle Libre 2 device.
Read more scientific literature about glucose and exercise:
Diabetes Technology and Exercise, co-authored by Dr. Riddell
The competitive athlete with Type 1 diabetes, co-authored by Dr. Riddell
Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association
Want to know more about the use of fluorescence for wearable technology? Check out this article in International Journal of Nano Dimension: An overview of nanobiosensors and fluorescence based biosensors
Article by Dr. Jeff Sankoff: Is Continuous Glucose Monitoring for Athletes Worth Considering?
Learn more about the use of continuous glucose monitoring by Eliud Kipchoge, the world’s fastest marathoner.
INSIGHTS:
When we eat carbohydrates, our bodies break down the macronutrient into glucose (or blood sugar) that we use to fuel the functioning of our brain and our skeletal muscles. “We need to have glucose in our bloodstream in our bodies at all times,” says Dr. Riddell. The blood’s glucose level plays a direct role in our energy level and our ability to run further, or train harder. [4:25]
Up until recently, CGM devices were used exclusively by diabetics to help them manage their blood glucose levels. But Dr. Riddell believes they could be a game changer for endurance athletes. “We think it may be possible that 20 percent of the time, your glucose is out of range from where you’d like it to be for exercise performance,” says Dr. Riddell. A continuous glucose monitor can tell you your glucose levels in real time, so you can start to manage your food choices to keep your glucose level in its optimal range. [7:32]
Everyone’s optimal glucose level is slightly different, but Dr. Riddell says “we often see the recommended target to be somewhere between 90 and 120 milligrams per deciliter.” With a CGM, you’re able to see which foods affect your body the most and when exactly they kick in. If your glucose drops to below 90, you might feel weak and disoriented. By wearing a CGM, athletes can learn about their own optimal glucose level. “I think it's something that we can learn over time,” says Dr. Riddell. “If we use a CGM for a few weeks, we can start to better understand our own performance band… and try to hone in on behaviors and foods that will keep us in that zone.” [11:04]
Athletes often will load up on carbohydrates before a race, to fill their muscles with stored glucose that their bodies will use during their performance. “If you don’t have a CGM on, you don’t really know how high your blood sugar goes or how long it stays elevated,” says Dr. Riddell. “Many people do this wrong.” For example, in some people, carb loading two hours before a race may lead to a plummeting glucose level just as the race begins, which will cause you to feel tired just when you could use an energy boost. The timing is something that CGM can help track. [13:31]
Glucose levels are just one metric that future biosensors may track. Sensors are being developed that can measure things like ketone, lactate or blood alcohol levels in our bodies using a technology called fluorescence. “These sensors are like tiny little seeds,” explains Dr. Riddell, who was a test subject for a sensor currently in development, and who describes the way the sensors are installed by being placed in a small incision under the skin. That little seed monitors all kinds of things happening in your body based on your interstitial fluid. “It does sound pretty sci-fi, but it's technically now possible, which I think is amazing,” he says. [33:37]