Three scientific reasons why athletes need low glycemic index foods

Why is the glycemic index so important?

Casey Pondering Low GlycemicFor the past 30 years, the glycemic index (GI) has intrigued many athletes, doctors, and nutritional experts when discussing the effects of food on health and athletic performance. Thousands of research studies have been completed within the same timeframe to categorize foods based on their glycemic index, and to study the importance of the glycemic index. You may be asking why should you be paying attention to just another “food-related fad.” But, far from a fad, the concept behind the glycemic index is based on many years of scientific research. Unlike other food-related topics, the scientific concepts behind the glycemic index have not been outdated. In fact, more than 30 years after its conception, nutrition experts are now calling for more research on the glycemic index using larger groups of people. The American Institute for Cancer Research, in a report titled “The Glycemic Index: What It Is, What It Is Not,” also calls for more research:

“Although the glycemic index has the potential to be a valuable clinical tool, more research, including long-term clinical studies, are needed…”

Before the conception of the glycemic index, all carbohydrate-containing foods were thought to raise blood sugar levels rapidly. It was not until 1981 that a group of Canadian researchers led by Dr. David Jenkins systematically tested the effects of different carbohydrates on blood sugar levels. According to their observations, Dr. Jenkins and his team ranked the carbohydrates by what is now known as the glycemic index. 

Glycemic Index ScaleTo give a single food item its appropriate glycemic index, scientists measure the blood sugar levels for two hours after eating a particular food item. The changes in blood sugar levels are then compared with the blood sugar levels after eating pure sugar (glucose) or white bread. The glycemic index of refined sugar is 100, and the effects of all other foods are compared to that of pure sugar. If the blood sugar levels increase rapidly, the food has a high glycemic index. On the other hand, foods with low glycemic index have slowly digested carbohydrates that release sugar slowly and gradually into the bloodstream. Nonstarchy foods like vegetables, fruits, and legumes have a low glycemic index, while refined sugars have a high glycemic index. 

 

Keep it lean and sweet

The sugar in our bloodstream is incredibly essential for energy production in our bodies. That is the reason why sports nutrition experts and coaches pay very close attention to the amount and type of the carbohydrates that athletes consume before, during, and after sporting events. In addition to its relationship with energy production, the glycemic index can also be necessary for weight management in athletes and the general public. Many favorite weight-loss books blame high GI foods for excessive weight gain which can be detrimental to athletic performance. Snowboarding with Trail TrufflesThis idea is backed up by more than a dozen short-term research studies that showed that foods with high GI increased hunger and food intake when compared to food with low glycemic index. In one study, obese females who switched to a low glycemic index diet lost more weight in three months than those who ate a high GI diet. In another study by a French research team, obese men who ate mostly low glycemic index food has less body fat and healthier body weight. These studies have led the authors of some favorite diet books to advise against high GI food. It is important to remember that combining low GI food with high GI food can be even more beneficial for athletes. People who ingest only low GI foods may miss out on the nutritional benefits of wholesome foods, like vegetables and fruits, which happen to have higher GI values. On the other hand, some low GI foods, like fried potato chips, do not offer much health benefit. While unprocessed, low GI foods can be extremely beneficial, especially for endurance athletes. The timing and amounts of eating low GI foods are also essential for achieving maximum athletic performance.

Take advantage of the science

Trail Truffles - Road CyclistSome research indicates that ingesting low glycemic index foods improves endurance capacity. To confirm the results of these individual studies, a research group from Hong Kong combined the data from 15 studies that had measured at the effects of low GI food on athletic performance. The mixed results showed that endurance performance following a low glycemic index meal was superior compared to high glycemic index food. These results also showed that both trained and recreational athletes benefited from the little glycemic index food. Also, the improvement in performance was observed regardless of the type of exercise, like time trial or exercise to exhaustion.


The following reasons are why a low glycemic index diet can help you boost your athletic performance:

  1. Before exercise, endurance athletes benefit from eating low glycemic index foods. Immediately before exercise, eating low GI food is beneficial because these foods sustain blood sugar levels by releasing sugar slowly into the bloodstream during endurance activities. But the benefits of low GI food are not limited to the immediate timeframe before exercise. Research studies have shown that long-term consumption of low GI food, for example during training, may improve the ability of the body to utilize carbohydrates for generating sustained energy.

  2. Consuming foods or fluids that contain a mix of medium and high glycemic index help to maintain adequate blood glucose levels during prolonged exercise that takes longer than 2 hours. This helps sustained energy production by the body and prevents excessive cravings after the exercise.

  3. After exercise, foods and fluids that contain a mix of low and high GI should be consumed. The high GI food helps with the quick recovery of the depleted blood sugar levels, while the low GI food helps with keeping you satisfied for longs. Another benefit of consuming low GI food post-exercise is that they may help with the general recovery process. A research group from the University of Tokyo in Japan found that a diet that consists primarily of low-glycemic index food may increase the intake of micronutrients, which can boost recovery in endurance athletes.

Smart eating and consuming foods with the low glycemic index can increase your glycogen stores and, in the end, your performance and recovery. Eating foods with low glycemic index does not necessarily mean a monotonous diet. For example, coconut oil may be beneficial because it has high fiber and a low glycemic index. Cocao also has a low glycemic index and has high amounts of flavonoids, which have potent anti-inflammatory properties. Understanding the different types of carbohydrates and how your body uses them for energy production can help you achieve your maximum potential as an athlete.

Hani EbrahimiThis post was written courtesy of Dr Hani Ebrahimi, a former postdoctoral researcher who performed independent research in the fields of biochemistry, cell biology, genetics and molecular biology. His research has been published in several peer-reviewed scientific journals. He has worked at the National Institutes of Health, Cancer Research UK (London, UK), and University of Cambridge (UK). Recently, he co-founded Elucidaid to provide software solutions to research scientists. 

P.S. Remember, Trail Truffles combine the benefits of low glycemic foods such as coconut oil and cacao to make a delicious high-energy snack. Click here to shop Truffles!

 

 


18 comments

  • 바카라사이트
    온라인바카라
    온라인카지노
    카지노검증사이트
    안전카지노
    카지노추천
    실시간카지노
    비바카지노
    카지노주소
    인터넷카지노
    라이브카지노
    바카라게임
    퀸즈슬롯
    온라인카지노롤링
    우리카지노-쿠폰
    아바타배팅 전화배팅
    온라인 슬롯머신게임
    우리카지노 sa게임
    블랙잭 게임하는법
    에볼루션카지노
    바카라 게임하는법
    호게임
    카지노양방
    카지노총판
    맥스카지노
    밀리언클럽카지노
    로얄카지노
    카심바코리아 슬롯카지노
    카지노사이트

    바카라사이트
    온라인바카라
    온라인카지노
    카지노검증사이트
    안전카지노
    카지노추천
    실시간카지노
    비바카지노
    카지노주소
    인터넷카지노
    라이브카지노
    바카라게임
    퀸즈슬롯
    온라인카지노롤링
    우리카지노 쿠폰
    아바타배팅 전화배팅
    온라인 슬롯머신게임
    우리카지노 sa게임
    블랙잭 게임하는법
    에볼루션카지노
    바카라 게임하는법
    호게임
    카지노양방
    카지노총판
    맥스카지노
    밀리언클럽카지노
    로얄카지노
    카심바코리아 슬롯카지노
    카지노사이트

    https://youube.me/
    https://gamja888.com/
    https://instagrme.com/
    https://youubbe.me/
    https://Instagrm.me/
    https://Instagrme.net/
    https://instagrme.site/
    https://naverom.me/
    http://facebookom.me/

    https://instagrme.live - 메가슬롯
  • REQFIE 카지노사이트추천 바카라게임 카지노룰렛 카심바슬롯 카심바슬롯 바카라그림보는법 슬롯머신777 비바카지노주소 바카라승률 카지노사이트 오카다카지노 카심바슬롯 바카라마틴배팅 포텐슬롯주소 카심바슬롯 바카라배팅법 메리트카지노먹튀 https://instagrme.live 카지노사이트 Q카지노 바카라검증사이트 비바카지노 에그벳슬롯 슬롯사이트 mongoangulam998 생방송카지노 카지노게임사이트 필리핀아바타 포텐슬롯 카지노사이트 온라인카지노 온라인슬롯사이트 에그벳슬롯 온라인바카라 카지노사이트추천 블랙잭추천 생중계카지노 더나인카지노 플레이텍게이밍 크레이지슬롯 바카라전략슈 바카라전략슈 우리카지노먹튀 https://instagrme.live 바카라사이트 카지노슬롯머신 온라인카지노 카지노게임사이트 슬롯머신777 바카라사이트 바카라사이트 카지노쿠폰 온라인다이사이 필리핀아바타카지노 온라인카지노 카지노검증사이트 카지노사이트추천 카심바코리아 포텐슬롯 오공슬롯 바카라전략슈 바카라마틴배팅 mongoangulam998 온라인바카라 메리트카지노 카심바슬롯 카지노사이트 엔젤카지노 더존카지노 바카라사이트주소 탑슬롯 온라인카지노사이트 카심바카지노 카지노사이트 메리트카지노 카지노사이트추천 바카라사이트 우리카지노 카지노슬롯머신 온라인바카라 카지노사이트주소 카지노쿠폰 바카라검증사이트 개츠비카지노 슬롯카지노 탑슬롯 바카라게임사이트 우리카지노먹튀 https://instagrme.live 바카라사이트 바카라승률 호게임 포텐슬롯사이트 엔젤카지노 카심바슬롯 온라인바카라사이트 메가슬롯 식보게임 온라인바카라 포텐슬롯주소 슬롯머신 온라인카지노 포텐슬롯사이트 강원랜드다이사이 온라인카지노 바카라이기는방법 클락카지노 온라인룰렛 온라인카지노슬롯머신 실시간바카라 슬롯머신추천 바카라잘하는방법 맥스카지노주소 카지노사이트 인터넷슬롯머신 https://instagrme.live 온라인바카라 온라인카지노 포텐슬롯주소 메가슬롯 mongoangulam998 포텐슬롯 카지노하는곳 천사카지노 비바카지노주소 바카라주소 비바카지노주소 온라인카지노 게임플레이게이밍 우리카지노먹튀 https://instagrme.live 바카라사이트 샌즈카지노먹튀 온라인카지노 안전카지노 비바카지노주소 로얄카지노 카지노슬롯머신 포텐슬롯주소 바카라노하우 mongoangulam998 크레이지슬롯 우리카지노계열사 바카라사이트 온라인바카라 온라인슬롯사이트 에그벳슬롯 더나인카지노먹튀 바카라노하우 파라오카지노 99M카지노 우리카지노먹튀 https://instagrme.live 바카라사이트 카심바슬롯 맥스카지노 메리트카지노먹튀 카지노추천 바카라사이트추천 온라인도박사이트 바카라게임 포텐슬롯사이트 메리트카지노 바카라 퍼스트카지노 온라인카지노 플레이텍게이밍 로터스게이밍 카심바슬롯 애플카지노 카지노랜드 마닐라카지노 맥스카지노주소 온라인바카라 온라인바카라 https://instagrme.live 온라인바카라 F1카지노 바카라사이트 우리카지노먹튀 https://instagrme.live 바카라사이트 카심바슬롯잭팟 온라인바카라 얀카지노 우리카지노먹튀 https://instagrme.live 바카라사이트 mongoangulam998 엠카지노 개츠비카지노 슬롯사이트 카지노하는곳 우리카지노계열 온라인바카라 제왕카지노 호게이밍 잭팟시티 솔레어카지노 https://instagrme.live 타이산게임 바카라사이트 바카라전략 온라인카지노 포텐슬롯주소 카지노검증사이트 YFHBJW

    우리카지노먹튀 https://instagrme.live 바카라사이트
  • 온라인카지노
    카지노사이트
    카지노게임사이트
    바카라사이트
    퀸즈슬롯
    맥스카지노
    비바카지노
    카지노주소
    바카라추천
    온라인바카라
    밀리언클럽카지노
    안전카지노사이트
    바카라사이트추천
    우리카지노계열
    슬롯머신777
    로얄카지노사이트
    크레이지슬롯
    온라인블랙잭
    인터넷룰렛
    카지노검증사이트
    안전바카라사이트
    모바일바카라
    바카라 필승법
    메리트카지노
    바카라 노하우

    온라인카지노
    카지노사이트
    카지노게임사이트
    바카라사이트
    퀸즈슬롯
    맥스카지노
    비바카지노
    카지노주소
    바카라추천
    온라인바카라
    밀리언클럽카지노
    안전카지노사이트
    바카라사이트추천
    우리카지노계열
    슬롯머신777
    로얄카지노사이트
    크레이지슬롯
    온라인블랙잭
    인터넷룰렛
    카지노검증사이트
    안전바카라사이트
    모바일바카라
    바카라 필승법
    메리트카지노
    바카라 노하우

    https://youube.me/
    https://instagrme.com/
    https://youubbe.me/
    https://Instagrm.me/
    https://Instagrme.net/
    https://instagrme.site/
    https://instagrme.live/
    https://naverom.me/
    http://facebookom.me/

    https://www.gamja888.com/ - 슬롯커뮤니티
  • I AM LUCAS NASHVILLE, I AM PROUD TO TESTIFY ABOUT JOINING THE NEW WORLD ORDER. I JUST RECENTLY JOINED THE ORGANIZATION FROM SEYCHELLES AND I LIVE IN THE BAHAMAS NOW.
    PLEASE BEWARE!!! OF SO MANY FAKE POSTS ON HOW TO JOIN
    ILLUMINATI, I WAS SCAMMED SEVERAL TIMES TRYING TO JOIN THE ORGANIZATION.
    THE FAKE PEOPLE PROMISED ME MONEY, A CAR, AND A HOUSE BUT IT WAS ALL LIES.
    I LOST OVER €3500 UNTIL I FOUND A GENUINE WAY TO JOIN EASILY WITH THE HELP OF THE CITIZEN RECRUIT DEPARTMENT 666.
    AFTER JOINING THE NEW WORLD ORDER, I RECEIVED MY FIRST MONEY REWARD WHICH AMOUNTED TO €100,000
    AFTER GOING THROUGH THE ILLUMINATI LOYALTY PROOF TEST WHICH I CAN EASILY SAY WAS SIMPLE AND WELL DONE.
    PLEASE BEWARE OF SO MANY FAKE POSTS ONLINE.
    Contact the genuine citizen outreach Department by email
    citizenrecruitdepartment666@gmail.com
    WhatsApp or send a text to the recruiting Department here:
    +1 (647) 800-8405

    Lucas Nashville
  • I AM LUCAS NASHVILLE, I AM PROUD TO TESTIFY ABOUT JOINING THE NEW WORLD ORDER. I JUST RECENTLY JOINED THE ORGANIZATION FROM SEYCHELLES AND I LIVE IN THE BAHAMAS NOW.
    PLEASE BEWARE!!! OF SO MANY FAKE POSTS ON HOW TO JOIN
    ILLUMINATI, I WAS SCAMMED SEVERAL TIMES TRYING TO JOIN THE ORGANIZATION.
    THE FAKE PEOPLE PROMISED ME MONEY, A CAR, AND A HOUSE BUT IT WAS ALL LIES.
    I LOST OVER €3500 UNTIL I FOUND A GENUINE WAY TO JOIN EASILY WITH THE HELP OF THE CITIZEN RECRUIT DEPARTMENT 666.
    AFTER JOINING THE NEW WORLD ORDER, I RECEIVED MY FIRST MONEY REWARD WHICH AMOUNTED TO €100,000
    AFTER GOING THROUGH THE ILLUMINATI LOYALTY PROOF TEST WHICH I CAN EASILY SAY WAS SIMPLE AND WELL DONE.
    PLEASE BEWARE OF SO MANY FAKE POSTS ONLINE.
    Contact the genuine citizen outreach Department by email
    citizenrecruitdepartment666@gmail.com
    WhatsApp or send a text to the recruiting Department here:
    +1 (647) 800-8405

    Lucas Nashville

Leave a comment