All carbohydrates and carbohydrate-containing foods do not digest and absorb at the same rate. There is something called the Glycemic Index which I have dwelt on in my book "Staying Healthy, Staying Vital."
A food with moderate-to high glycemic index rating offers more benefit for rapid replenishment of carbohydrate following prolonged exercise than one rated low, even if the replenishment meal contains a small amount of lipid and protein. The revised glycemic index however includes the glycemic load associated with the consumption of specified serving sizes of different foods (we won't dwell on this here).
Optimal glycogen replenishment benefits individuals in (1) regular training (2) tournament competition with qualifying rounds (3) events scheduled with only 1-2 days for recuperation. An intense bout of resistance (weight) training also significantly reduces glycogen resrves.
Recommendations:
Consuming carbohydrate-rich, high glycemic foods immediately following intense training or competiton speeds glycogen replacement. The optimal effectiveness of glycogenosis (restoring glycogen) is 30-60 minutes after exercise.
A food with moderate-to high glycemic index rating offers more benefit for rapid replenishment of carbohydrate following prolonged exercise than one rated low, even if the replenishment meal contains a small amount of lipid and protein. The revised glycemic index however includes the glycemic load associated with the consumption of specified serving sizes of different foods (we won't dwell on this here).
Optimal glycogen replenishment benefits individuals in (1) regular training (2) tournament competition with qualifying rounds (3) events scheduled with only 1-2 days for recuperation. An intense bout of resistance (weight) training also significantly reduces glycogen resrves.
Recommendations:
Consuming carbohydrate-rich, high glycemic foods immediately following intense training or competiton speeds glycogen replacement. The optimal effectiveness of glycogenosis (restoring glycogen) is 30-60 minutes after exercise.
2 comments:
Care to give some examples of high and low GI food?
heard that having low GI food is good in the morning (eg oats) as it keeps you full...is that recommended?
Yes. White rice, sticky rice and Jasmine rice is high GI, whereas Basmati rice is lower GI.
Things made from refined flour is high GI - cakes, bread (even whole meal bread as made from refined wholemeal flour.)
Oats is low GI as there is no sugar there but good for many other reasons.
Post a Comment