Glycemic Index , Let’s learn what it is and how it can be useful to us
What is the glycemic index?
Principle of action of the (GI)
(GI) and sports achievements
The individual factor
The (GI) is a phenomenon that is gaining momentum in the mass media and specialized literature. Low GI foods are strongly recommended to help remove excess fat, and are also recommended for diabetics. On the other hand, powders with a high GI (dextrose, maltodextrin, Vitargo, etc.) are added to pre- and post-workout products to improve athletic performance.
Diverse food intake with low, medium or high GI is also studied as part of sports nutrition and sports performance enhancement. The glycemic index is increasingly being discussed and it is high time we clarified what it is about and what principles it is based on.
Table of Contents
What is the glycemic index (GI)?
The glycemic index is a tool invented to control blood sugar in people who have diabetes. Anyone who has entered the fitness world often hears this term and it is good to know exactly what it represents. Information about this parameter can be a good addition to your knowledge about food and some of the hormonal reactions it causes.
Principle of action of the glycemic index The glycemic index
(GI) determines the extent to which blood sugar levels will rise after eating a particular food. Food is always measured against the effect of glucose (monosaccharide). Meals with a high (GI) can increase blood glucose (to some extent, respectively, the level of insulin) for a very short period of time. Conversely, foods with a low glycemic index have a lesser effect on raising blood glucose levels.
The glycemic index of glucose is taken as 100, and all other foods get values depending on this. You can also see tables in which glucose has a value above 100. This means that another food is taken as a comparative basis – white bread. In both cases, the values describe the same relationships, simply the division of the units is different (just as with the different units of temperature, for example Celsius and Fahrenheit). In the examples below, we will look at values at which glucose receives a GI of 100 and other foods are adjusted to it.
For example: sweet corn has a (GI) of 55, which means that it would raise blood sugar by 55%, compared to how much glucose would raise it. In general, foods with a (GI) below 55 are considered to have a low (GI), 55 to 70 – with a medium high, and those above 70 have a high (GI). In the recent past, simple sugars were thought to dramatically increase blood sugar, and starchy foods such as potatoes and bread did not belong to this group. Subsequent research has refuted this claim.
The biggest surprise is with potatoes – they have an average value of 84, which makes them from foods with the highest possible (GI).
Glycemic index and sports achievements
Athletes have long known that proper nutrition around training can significantly improve their performance. Increased carbohydrate intake at this time promotes the resynthesis of glycogen in the muscles and liver and provides readily available energy for the upcoming effort. Glucose provides fuel for the brain, allowing us better concentration and judgment.
Yet how can the (GI) help athletes achieve their achievements? Eating foods with a high GI makes glycogen recovery faster. The higher the value, the faster the glucose enters the blood. This is a strong plus for people who train several times a day.
The individual factor There are many ways to use the index. You should know that different people can have different results and there are many factors that affect the index (culinary processing, “age” of the food, its structure, fiber content, combination with protein or fat, and many others). Comparison tests also do not always show the same indices. Keep this in mind if you use calculated nutrition programs.
You will learn more about the glycemic index from the articles:
-
Myths in bodybuilding: the glycemic index (part I)
-
Myths in bodybuilding: the glycemic index (part II)
People also look for :
How to Treat and Prevent the Most Common Sports Injuries , Symptoms
What Are Digestive Enzymes and How Do They Work? Enzyme Deficiency
Papain for better digestion , Powerful Health benefits, Uses, Side Effects
Enzymes – Designed to destroy! Natural Sources and Supplements Benefits, Facts
Cramps, muscle cramps Causes, Treatment, Remedies, Prevention
