Vox Performance Project: Maria Paula Bustos

supersapiens banner february 2022

 

Who am I? Let’s get to know each other… 

I’m Maria Paula. I am from Bogota, Colombia, and currently living and studying in Berlin, Germany. This is my first blog of many to come as part of the Vox Performance Project program. I will be using Supersapiens sensors, hydrating and fuelling with Precision Fuel & Hydration products, and training with the Zwift indoor cycling platform for six months. I am so stoked to tell you everything I’ve learned. I want to show you everything! As a preview, I’ll explain how by using the Supersapiens sensors, I lost 3 kg of fat in my first month. Now I feel so much more energetic in all my workouts.

To get into context, I have been practicing triathlon for two years, but not professionally. I still consider myself a beginner in many things, so if you are starting with triathlon, we are in this together. You can count on me with any questions you have. Today’s topic will focus on the Supersapiens biosensors. First, I need to explain a little more about blood glucose levels.

 

Why do glucose levels matter? Wait… what is that?

Let me explain it to you. I also had no idea about it. In September, I started using the Supersapiens biosensors. These sensors are super easy to apply to your arm, last 14 days, and will show you your glucose levels every minute. It’s amazing! But what’s the point of monitoring glucose levels? Well, it turns out that your glucose levels will influence how much energy you have available when you exercise. Glucose is one of the sources of energy your body uses. If your glucose levels drop too low, your performance will also drop, and sometimes you will even have to stop training, which is called “the wall” when some people even faint. So it is crucial to have high glucose levels while training. 

 

So how do you have optimal glucose levels while training? Let’s talk about how to do good pre-fuelling before your workouts.

To get the most energy possible, the recommendations are:

  1. Have your last meal 3 to 4 hours before training.
  2. Or eat something light and high in carbohydrates (like a Precise Fuel & Hydration gel, for example) 15 minutes before your workout. 
  3. Or eat something light and high in carbohydrates as soon as you start training.
  4. And please, avoid eating 30 to 90 minutes before your workout.

Wait a second… Why shouldn’t we eat 30 to 90 minutes before? 

I confess I used to eat 1 hour before working out, but that’s the worst time to do it. Why? Every time you eat food, you will be susceptible to glucose spikes. After eating, your glucose increases rapidly in your blood. Every time you eat food, you will be susceptible to glucose spikes. After eating, your glucose increases rapidly in your blood. Then, insulin hormone is released and quickly lowers blood glucose levels generating a peak that can last on average 1 hour (depending on the food you eat). What does this mean? When you eat 30 to 90 minutes before exercising, your glucose will drop due to insulin and your training. Therefore, your glucose levels will be low, and you will not have your best performance. Whereas if you eat 3 to 4 hours before exercising or consume your gels during training, your body will no longer be under the effect of insulin.

 

This is what a glucose spike looks like:

Look, I did the experiment with the sensor, and literally, my levels went way down:

I ate a banana with oatmeal 30 minutes before I started working out. As expected, within 5 minutes after I started training, my glucose levels dropped. I felt weak during the workout. Theoretically, the optimal levels should have been in the red range of 110 to 180 mg/dl all the time.

 

This is what a bad pre-fuelling experiment results looks like:

Now that you know how to pre-fuel your workouts, I’ll tell you how the sensors helped me lose 3kg of fat in 1 month.

Now that you know how to pre-fuel your workouts, I’ll tell you how the sensors helped me lose 3kg of fat in 1 month.

The more we avoid glucose spikes, the more regulated our hormones will be. We will feel fewer cravings and will have more energy. While using this biosensor, I identified which foods generated glucose spikes and which did not. Literally, just by being aware of that, I started to avoid eating those foods and lost 3 kg of fat. 

Here are some tips that you can apply to avoid glucose spikes in your blood:

  1. Consume 1 tablespoon of apple cider vinegar diluted in water before eating a meal high in sugar or carbohydrates.
  2. Walk for 15 minutes right after eating. It doesn’t have to be fast. If you can’t walk, try to dance or do some jumping jacks. 
  3. Start your meals with vegetables.
  4. Leave fruits, desserts, or simple carbohydrates like rice or pasta for the end of your meals.
  5. Consume protein and healthy fats in your meals

 

Healthy fats, like avocado or cashew cream, are magic. They prevented me from many glucose spikes when I consumed them before eating a dessert hehe. 

Well, I think that’s a lot of information for today. In my next blog, I will tell you how I use the Precise Fuel & Hydration products during my workouts. Also, how I learned to do proper hydration and many other things!

You can follow my progress on networks. I appear on Instagram as @mariapaulabustos, where I have been posting reels about this whole experience!

Ps: don’t forget to upload your photos cycling and tag @voxwomencycling so we can inspire each other! If you live in Berlin, write to me, and we can organise a ride together!

Until next time,

Maria

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