In Part One, we introduced you to the Glycemic Index (GI) and the concept of Glycemic Load (GL). Now you might be wondering if there are any uses for this whole GI/GL thing if you are not diabetic. If you know the GI or GL, theoretically, you can selectively take in different types of carbohydrates for particular purposes.
For athletes, before training or a competition, low GI/GL carbohydrates (milk, pasta, apples, oranges, etc.) may be beneficial for having a sustainable carbohydrate source. You want to retain as much muscle glycogen (carbohydrate stores) as possible just before exercise or event. If you were to eat high GI foods (bread, potatoes, sport drinks, etc.), the sugar that you just ate will be released quickly and be used immediately. The slow-release capability of low GI/GL foods is, therefore, more desirable in the said scenario.
After exercise, on the other hand, high GI/GL carbohydrates (releasing blood glucose faster) may be the better option for consumption so that muscle glycogen will be replenished quickly to promote efficient recovery. You want the carb fuel that you consume to go wherever repair is necessary to recover as soon as possible.
Below is a list of common foods and their GI/GL. Items with a GI of 70 or above are considered “high glycemic”, while a GI of 56 to 69 is categorized as medium. Ones that are 55 or under, are said to be “low glycemic”. A Glycemic load of 10 or below is thought to be low, and 20 or above is said to be high.
One thing to keep in mind is that the science in this is still giving mixed results in regards to the efficacy of using such methods. Some athletes may be more sensitive to high GI foods than others. You gotta try and test what works for you the best since everybody’s body is complex and different. Just make sure to eat enough carbohydrates throughout the day to assure that you are sustaining the muscle’s glycogen storing capacity.
It’s also important not to forget other foods. If you are eating food anyway, you might as well get other nutrients along with it. You own your body; it is your obligation to know what’s best for it. If you are planning to use your body for hard workloads, you need to refuel what you have used along with some tune-ups here and there.
A lot of this is trial and error; but that’s part of the whole learning experience. Being up-to-date on such things may give you an extra edge if you really cared enough. If you do, keep your eyes and ears open, be prepared to question, adjust and readjust. Be ready to be enlightened and disappointed. Don’t snooze and stay tuned.
Table 1: Glycemic Index and Glycemic Load List
Modified from Linus Pauling Institute, Oregon State University and Nutrition Data
Resources:
Dunford. Marie, Ellen Coleman, A Practice Manual for Professionals 4th Ed. American Dietetic Association, 2006
Mahan. K., Escott-Stump. S., 2008, Krause's Food & Nutrition Therapy, 12th Edition
Glycemic Index and Glycemic Load, Micronutrient Information Center, Linus Pauling Institution
http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html
Glycemic Index, Nutrition Data
http://www.nutritiondata.com/topics/glycemic-index
Nuwanee Kirihennedige – Is a nutritionist and dietician that works with athletes and health minded individuals on sports performance and weight loss. Nuwanee currently is the nutritionist for the California Strength Academy in San Ramon California. Nuwanee can be reached at nuwanee@californiastrength.com.