While many of you are trying to determine what to eat before and after a workout,
you may have heard people talking about simple and complex carbohydrates. It
is known that complex carbohydrates (starches like pastas, breads and grains)
provide long lasting energy while simple carbohydrates (sugar in sweets and
fruits) provided us with fast but short duration energy. Athletes use these
guidelines to determine what to eat and when in order to have optimal energy
for workouts. Lately, a new categorizing strategy has been developed to simplify
the energy we get from foods, called the Glycemic Index.
The glycemic index refers to a food's ability to contribute to glucose levels in the blood stream. A food's glycemic index is determined by fibre content, fat additives, and the food's preparation method. It was first developed for diabetes patients to help control their blood glucose levels. High glycemic index carbohydrates swiftly provide our blood streams with glucose. These are best eaten after a workout to quickly replenish the body with energy. Low glycemic index carbohydrates slowly provide the blood stream with glucose. These foods are best eaten before a workout since it will provide our bodies with the energy needed to perform the activity.
Below is a chart depicting the high and low glycemic index carbohydrates:
The glycemic index refers to a food's ability to contribute to glucose levels in the blood stream. A food's glycemic index is determined by fibre content, fat additives, and the food's preparation method. It was first developed for diabetes patients to help control their blood glucose levels. High glycemic index carbohydrates swiftly provide our blood streams with glucose. These are best eaten after a workout to quickly replenish the body with energy. Low glycemic index carbohydrates slowly provide the blood stream with glucose. These foods are best eaten before a workout since it will provide our bodies with the energy needed to perform the activity.
Below is a chart depicting the high and low glycemic index carbohydrates:
Food
|
Glycemic Index
|
|
Gatorade
|
91
|
|
Baked Potato
|
85
|
|
Corn Flakes
|
84
|
|
Rice Cakes
|
82
|
|
Jelly Beans
|
80
|
|
Cheerios
|
74
|
|
Bagel
|
72
|
|
Bran Muffin
|
60
|
|
Orange juice
|
57
|
|
Potato, boiled
|
56
|
|
White Rice
|
56
|
|
Apple
|
36
|
|
Power Bar
|
30-35
|
|
Fruit Yogurt, low fat
|
33
|
|
Milk, skim
|
31
|
|
Banana
|
30
|
Data from food companies and K. Foster-Powell
and J. Brand Miller, 1995, "International tables of glycemic index,"
Am J Clin Nutr 62:871S-893S