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Truly Huge Fitness Tips
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Fitness Tips For 10/24/2007
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How To Use The Glycemic Index (GI) Of Foods
The GI is a scale that ranges from 0-100 and rates how quickly a
food gets digested and raises blood glucose levels. New studies from
Loughborough University (Loughborough, England) examined the effects
of low-and high-GI foods on insulin, muscle glycogen and fat
utilization, discovering that when athletes ate low-GI carbs at
breakfast and lunch, they had lower insulin levels and burned more
fat during the day as compared to those who ate high-GI carbs. They
also found that muscle glycogen was better spared in those who ate
low-GI and then trained, most likely a result of greater fat use
during the workout.
Recommendation: Before you workout, don't consume foods that rank
high on the glycemix index (75-100); right after you work out, though,
choose high-GI carbs to crank up insulin and muscle growth. Low-GI
foods include oatmeal, apples, bananas, oranges, and sweet potatoes.
Ranking high on the glycemic index are Gatorade, plain bagels, white
bread, corn flakes, Rice Krispies cereal, Cream of Wheat, rice cakes
and baked potatoes.
