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Continuous glucose monitoring is becoming more popular—but what does it actually tell endurance athletes?

In this episode, we break down how CGMs work, what they measure, and how they can (and can’t) be used to improve performance. From fueling strategies to recovery insights, this conversation explores how glucose data can provide a deeper look into what’s happening inside your body during training and racing.

We also dive into key concepts like exercise hypoglycemia, fueling mistakes that lead to energy crashes, and why CGMs should not be viewed as a perfect “fuel gauge.” Instead, they are a tool—one that, when used correctly, can help athletes refine their nutrition and better understand their body’s response to training.

If you’ve ever struggled with bonking, inconsistent energy, or dialing in your fueling strategy, this episode will give you a new perspective on how to approach endurance nutrition.

Key Takeaways:

• CGMs provide insight into glucose trends, not a complete picture of performance
• Blood glucose can be used as a proxy to infer fueling effectiveness
• Many athletes unknowingly underfuel during long training sessions
• CGMs can help shorten the trial-and-error process of fueling strategies
• Timing of carbohydrate intake is critical for glycogen replenishment
• Exercise hypoglycemia can result from poor pre-workout timing
• CGMs are more useful for post-analysis than real-time decision-making
• Glucose spikes during exercise are normal and not inherently negative
• Misinterpreting CGM data can lead to underfueling and performance decline
• Data is only valuable if it’s interpreted correctly and applied appropriately

Timestamps:

00:00 — Introduction: What Is Continuous Glucose Monitoring?
02:14 — Why Should Endurance Athletes Care About Glucose?
06:08 — Using CGM Data to Improve Fueling Strategy
12:16 — Can CGMs Be Used as a “Fuel Gauge”?
49:42 — Exercise Hypoglycemia Explained
58:14 — Can CGMs Actually Improve Performance?

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com