As the London Marathon approaches, nutrition experts are emphasising the importance of glucose management for runners. According to new research from Les Mills fitness, maintaining stable glucose levels can significantly improve performance, energy, and motivation while reducing fatigue.
Glucose, the sugar in the bloodstream, is vital for sustained energy during exercise. The study followed participants who wore glucose monitors for two weeks, tracking their routines including training, sleep, and diet. The findings revealed that morning habits are crucial for glucose stability, particularly a high-protein breakfast containing at least 10g of protein.
The research recommends two high-intensity cardio sessions per week combined with longer endurance sessions on alternate days. Additionally, low-intensity activities like a 20-minute walk or bike ride after meals help keep glucose levels steady. These practices not only enhance athletic performance but also reduce long-term health risks such as cardiovascular disease and frailty.
Dr Jinger Gottschall, lead researcher, noted that glucose monitoring is gaining 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.”
Practical tips include poached eggs with avocado on toast or overnight oats with yoghurt for a high-protein start. For intense cardio, Les Mills offers 30-minute routines like Grit and Sprint, available on their digital platform.
