Glycemic Index
An article entitled Are You High? on runnersworld.com helps to explain the concept of Glycemic index and what types of food to eat before, during, and after workouts. For those of you unfamiliar with the concept of glycemic index, it goes something like this: Food is ranked from 0-100 depending the rate at which carbohydrates enter your bloodstream. Most fruit has a low glycemic index (in the 30-40 range) while something like Gatorade is high (89). The fiber from the fruit slows digestion and absorption of the carbs. Similarly, adding protein or fat can alter the way that food is digested. For instance, pretzels have a high glycemic index, but if you dip them into 3 tablespoons of low-fat yogurt, they have a low GI. Spaghetti weighs in at 60, brown rice at 55 on the chart. Okay, so that's great, now how does that help?
Without going into the detailed workouts and scheduling of meals, know that runners, cyclist, and other endurance athletes benefit from a low GI meal about 2 hours before a workout. During the workout, a high GI food is needed for rapid entrance into the bloodstream, hence gels, gu, honey, jelly beans, whatever you can get your hands on. The main idea is that you need energy and quick. By the way, that pre-race bagel you always maw on... it has a GI value of about 72. Good for right before the race, but it will let you hit the wall, bonk, die, lose your legs, (I could keep going) during the race (especially if it is longer than say... 5K).
Eating foods with lower GI values may help you stave off Diabetes, Heart disease, and even types of Cancer. See: some of this information is actually useful in daily life. Eating foods with lower GI values will lessen the chances that you will have a sugar and corresponding insulin spike after a meal. Lowering cholesterol intake as well as a diet that lowers LDL will aid in staving off heart disease. Eating more fiber is a proven method to stave off colon cancer. Now, problems come into play with genetics. Family History is one of the strongest predictors. So... If your family gets colon cancer at age 35, you can eat all the Metamucil and prunes that you want. You will still probably get colon cancer and at a young age.
To look up the glycemic index of various foods go to: glycemicindex.com
Without going into the detailed workouts and scheduling of meals, know that runners, cyclist, and other endurance athletes benefit from a low GI meal about 2 hours before a workout. During the workout, a high GI food is needed for rapid entrance into the bloodstream, hence gels, gu, honey, jelly beans, whatever you can get your hands on. The main idea is that you need energy and quick. By the way, that pre-race bagel you always maw on... it has a GI value of about 72. Good for right before the race, but it will let you hit the wall, bonk, die, lose your legs, (I could keep going) during the race (especially if it is longer than say... 5K).
Eating foods with lower GI values may help you stave off Diabetes, Heart disease, and even types of Cancer. See: some of this information is actually useful in daily life. Eating foods with lower GI values will lessen the chances that you will have a sugar and corresponding insulin spike after a meal. Lowering cholesterol intake as well as a diet that lowers LDL will aid in staving off heart disease. Eating more fiber is a proven method to stave off colon cancer. Now, problems come into play with genetics. Family History is one of the strongest predictors. So... If your family gets colon cancer at age 35, you can eat all the Metamucil and prunes that you want. You will still probably get colon cancer and at a young age.
To look up the glycemic index of various foods go to: glycemicindex.com
posted by runrMD08 at 8:13 AM
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