Glucovibes x Behobia SS | Metabolic Study
It is already October, and with the return to routine, we have started noticing more runners out on the streets. If you are one of them, this will interest you. Last year, Glucovibes had the opportunity to collaborate with the Fortuna Club during the Behobia-San Sebastián race, where 100 participants monitored their blood glucose levels along with their diet, physical activity, and rest using Glucovibes.
This innovative initiative allowed us to analyze how these variables impact the participants’ preparation, performance during the race, and recovery. The results we gathered enabled us to propose a plan for pre-race, during the race, and post-race stages, aimed at both the runners and the event organizers, with the goal of ensuring an optimal experience and supporting the thousands of athletes who take part in this event each year.
Description of study participants
General results and improvement proposals
01. Low carbohydrate intake observed in the week leading up to the race and on race day:
👀 Analysis of the food intake recorded in the app showed an average carbohydrate intake well below the established recommendations across all three age groups. The average intake was 2.8 g/kg/day in the 18-30 age group (n=24); 2.41 g/kg/day in the 31-50 age group (n=36); and 2.54 g/kg/day in the 50+ age group (n=15). While recommendations may vary based on physical activity, athletes should have consumed between 5 – 10 grams of carbohydrates per kg of body weight daily in the days leading up to the race.
☝️ Carbohydrate loading in the week before a race is crucial for athletes to perform at their best. The body needs to store sufficient energy in the form of glycogen so that the muscles can function efficiently during the race. If athletes do not consume enough carbohydrates, their energy reserves will be depleted, leading to fatigue and lower performance.
With the Glucovibes app, you can track daily intake of carbohydrates, protein, fat, and fiber. Additionally, thanks to artificial intelligence, it’s now easier to log foods—just by taking a photo!
02. Insufficient carbohydrate and protein intake after the race:
👀 Analysis of the data collected through the Glucovibes app revealed that most participants did not meet the nutritional recommendations for adequate post-race recovery.
☝️ Consuming an appropriate combination of protein and carbohydrates after a race helps repair damaged muscle tissue, reduces inflammation, and restores energy levels, promoting faster and more efficient recovery. The nutritional recommendations for post-race recovery suggest consuming 1.0-1.2 g of carbohydrates per kg of body weight along with a minimum of 20-30 g of protein.
03. Nighttime hypoglycemia recorded during the week leading up to the race:
👀 Continuous glucose monitoring (CGM) provided a detailed view of glucose levels throughout the night without disrupting the runners’ sleep. This allowed us to identify patterns and trends that affected the runners’ rest. Specifically, 72% of participants (n=52) experienced nighttime hypoglycemia in the days leading up to the race.
☝️ Nighttime hypoglycemia indicates low energy availability. During sleep, the body activates various repair processes that require energy. Nighttime hypoglycemia can hinder the efficiency of these processes, which in turn may negatively impact performance during the race. Therefore, it is essential to ensure adequate carbohydrate intake to maintain optimal energy levels and support good recovery.
04. The importance of preparation increases with age:
👀 Data recorded in the Glucovibes app showed that for runners over 50 years old, nutritional preparation had a more significant impact on their performance during the race. Unlike younger runners (18-30 years), where the number of weekly training sessions did not affect the total race time, in age groups over 30, proper preparation (especially in carbohydrate and protein intake) was key to improving performance.
☝️ This trend highlights the importance of adjusting nutritional and training strategies for different population groups. The Glucovibes platform helps monitor these key parameters, enabling athletes to optimize their preparation based on age and individual needs.
05. Participants who mantained an upward trend in glucose throughout the race completed the race faster:
Continuous glucose monitoring (CGM) helped identify glucose patterns during exercise, allowing for the development of strategies to optimize physical performance.
Testimonials
Once the study was completed, we asked participants what they thought of the experience. Here is what they shared:
Iraitz, who was running the Behobia for the first time since 2019 after a serious injury, said: “Glucovibes has been a great discovery. I had known about Glucovibes before, but I had the chance to try it for the first time during this Behobia, and honestly, I’ve learned a lot along the way.” He mentioned that it especially helped him understand the glycemic impact of different food options and to figure out what and how much to eat. “It’s not just for sports […], anyone can benefit from an optimized diet […], I encourage anyone to try it because learning is endless, and there are always new things to learn.”
Alazne, who has been a pacer for 6 editions, said Glucovibes allowed her to understand her body in a new dimension: “Maybe with a watch or heart rate monitor, I was already aware of other indicators, but this time it allowed me to understand glucose levels, and along with that, the impact that nutrition has on our daily lives and the impact of sports on our everyday well-being.” Alazne also highlighted the importance of better self-awareness, especially for women approaching menopause.
Óscar emphasized how the app helped him monitor his carbohydrate and protein intake in the week leading up to the race. He was also reassured to see that his glucose levels were within the recommended range. “I think it’s a good tool, at least to know how your body is functioning. I believe it’s always positive to understand and know how you’re doing.”
If you also want a personalized nutrition plan to reach your athletic goals, don’t wait. Join our Viber family and start hitting those milestones! Let’s go!