Carbs: Know How to Play the Game of What, When - A Primer on Using the Glycemic Index


By now, most of us realize carbohydrates are the real energy source for workouts, not mega-grams of protein and humongous scoops of amino acid powders. Sure, Coach Jones used to advocate the pre-event meal of beef steak -- the bigger the slab, the better -- but these days we swear by the pre-race pasta feed for power.

Carbs are still the idols of the food pyramid. Thanks to science, though, the theories have gotten a little more complicated. Today, not just any bagel or plate of spaghetti will do to fill our carb quotient. Not even choosing complex carbohydrates, such as grains and cereals, over the simple carbohydrates, like sugars, will do. To get top results from the food-and-exercise team, we should take a look at when we're eating in relation to the workout, as well as how quickly the body can convert that particular carbohydrate into blood glucose, which translates into muscle energy.

You see, the time from eating to energy has nothing to do with the complexity of the carb, but rather with its "glycemic index." The index, long used by diabetics who must constantly monitor and maintain steady blood glucose levels, ranks the speed at which the body converts food into useable energy. The higher the glycemic rating, the more quickly muscles get the energy boost.

Not only do we have to memorize what foods are high and low. We also have to know that a higher glycemic rating isn't always best. What's best depends on the kind of workout you've planned and whether it's before, during or after that workout.

Serious workouts nuts and competitive athletes must be aware of these ratings, especially those who workout 90 minutes or longer. That's about when we start depleting energy stores. Still, anybody can apply the basic knowledge and gain from it. Remember, though, using the index won't make up for other dietary sins. No quick fixes here. No miracle diets. No making up for pre-workout lunches of Pop-Tarts.

Carbs for Power Performance:


Although research continues, here's how the glycemic index pieces seem to fit together. Meanwhile, have some fun reading labels on sports drinks and energy bars to see how various ones fit better into different part of a workout or are truly formulated based on the science. Some of the top energy bars and drinks have both low- and high-index carbs so they give you a quicker boost, but then also sustain that boost.

Before a workout, perhaps up to several hours before, eat carbohydrates lower on the index, about 25-30 grams, or 100 to 120 calories worth. This is especially true before long endurance activities. Low-index foods provide a steadier stream of fuel rather than a quick spurt that may leave you high and dry when the workout progresses.

In the early stages of an endurance activity, such as a long hike or bike ride, stick mostly to slower-acting foods to continue that steady energy supply.
In the latter stages of a long workout, switch over to high-index foods to provide the quick spurt or kick you'll need to tough it out.
During intense, stop-and-go activity such as soccer games or weight lifting, also go for high-index foods. Stop-and-go sports deplete energy quickly, and you'll need the quick pick-me-up a faster-acting carbohydrate can provide.

After a workout, replenish energy stores as soon as possible with moderate- to high-index foods. This is not the time to applaud yourself for calories used toward weight loss, or to dawdle in the sun. Get fast-acting carbohydrates in you, and get them in fast. An average 150-pound person will need 50 grams of carbs (about 200 calories) in the first two hours after a workout to fill up depleted glycogen stores. That's when the storehouses are thirsty for energy and able to soak it up the best. If you don't eat right away, your workouts days later could be weak.
Two caveats for the above: Any amount of fat -- for example, that slap of cream cheese on the bagel or butter in the oatmeal -- will inhibit the energy spike. 21 day fix workout program is great because it follows these rules and you are able to gain great results using the 21 day fix.

The glycemic index can be a great supplement to workouts. But a good carb won't make up for a bad night's sleep or a poor habit of skipping lunch and breakfast.



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Carbs: Know How to Play the Game of What, When - A Primer on Using the Glycemic Index

By now, most of us realize carbohydrates are the real energy source for workouts , not mega-grams of protein and humongous scoops of amino...