What is the glycemic index and how does it pertain to exercise?
The glycemic index (GI) of a food represents the magnitude of the increase in blood glucose (sugar) that occurs after ingestion of carbohydrates. Not all carbohydrates are created equal. The chart below lists the glycemic index for common foods in various groupings. For easy identification, the foods have been placed into high, moderate, and low categories. Interestingly, a food’s index rating does not depend simply on its classification as a “simple” or “complex” carbohydrate. The GI can be incorporated into your sports training diet. Consumption of lower GI foods 30-60 min prior to exercise tends to promote the following effects during exercise: • Minimizes the hypoglycemia that occurs at the start of exercise. • Increases the concentration of fatty acids in the blood. • Increases fat oxidation and reduces reliance on carbohydrate fuel. The GI of a food consumed during exercise is probably less important than at other times because the insulin response to carbohydrate ingestion is su
