Topend Sports Logo

GI Food for Athletes

Both high and low glycemic index (GI) foods have a place in the diet of athletes.

What is GI?

GI is an index which measures post-prandial blood glucose response to carbohydrate containing food. Foods with a GI in the higher range will cause a more rapid delivery of the carbohydrate into the bloodstream, and foods with a GI in the lower range, will provide a slower more sustained release of glucose. The GI of a particular food is dependant on a variety of factors, the type of starch as well as the content of fiber, fat and protein in the food.



Low GI Carbohydrates

The best strategy for athletes is to utilize low GI carbohydrates for pre-exercise to allow for sustained energy, and high GI for post-exercise to enhance recovery with quick glycogen uptake in the muscles. However the benefits of using of low GI carbohydrates pre-exercise is questionable if the athlete is able to fuel up during the session, which prolongs energy levels and can also enhance performance.

pasta is a common carbohydrate choice for athletes pasta is a common carbohydrate choice for athletes

High GI Carbohydrates

High GI carbohydrates are most effective when an athlete has multiple training sessions in one day or a session that is less than 8 hours away. Total quantity of carbohydrates becomes more important if the next training session is more than eight hours away, as the body has adequate time to recover over a longer time period, allowing for sufficient carbohydrate consumption.



Related Pages

send us a comment Any comments, suggestions, or corrections? Please let us know.

Sports Nutrition Extra

Athlete nutrition isn't just about weight loss. It is important to fuel the body optimally before, during and after exercise, as well as to stay hydrated. Supplements may also be required.

Weight Loss Extra

There are no simple answers. You should keep a healthy weight, consider one of these diets, though exercise is also important.

 → How to Cite