As blood sugar (glucose) levels increase, the pancreas releases insulin to move the glucose from the blood into the tissue where it is used as energy or stored as glycogen. It is important to note insulin also inhibits fat metabolism and protein breakdown.
Foods with a high glycemic index are often accompanied by a spike of insulin. The excessive insulin pulls too much glucose from the blood causing fatigue, hunger, and usually additional sugar cravings. This cycle continues throughout the day impeding the use of fats as a fuel and ultimately leading to weight gain. This does not mean all high GI carbohydrates are bad and should be avoided.
High glycemic index foods are very beneficial when consumed immediately prior to, during, and following exercise. During exercise, glycogen is broken down into glucose and released into the blood where it is carried to the working muscles to be used as energy. When an athlete eats a high GI food prior to or during exercise, the absorbed glucose is used as an immediate energy source to fuel the working muscles.
Another benefit of consuming carbohydrates during exercise is to spare the use of stored carbohydrate (glycogen), allowing an individual to exercise longer without the risk of depleting glycogen stores.
Following exercise, high glycemic carbohydrates are recommended for quickly replenishing glycogen stores. Upon cessation of exercise there is a 45 minute window in which the body's capacity to replenish glycogen stores is greatest.
After this optimal window, replenishing glycogen stores will take longer and may not be entirely complete by the next exercise bout which could hinder performance. Not having glycogen stores at full capacity could hinder performance during subsequent training or competition.
TOrunner
Foods with a high glycemic index are often accompanied by a spike of insulin. The excessive insulin pulls too much glucose from the blood causing fatigue, hunger, and usually additional sugar cravings. This cycle continues throughout the day impeding the use of fats as a fuel and ultimately leading to weight gain. This does not mean all high GI carbohydrates are bad and should be avoided.
High glycemic index foods are very beneficial when consumed immediately prior to, during, and following exercise. During exercise, glycogen is broken down into glucose and released into the blood where it is carried to the working muscles to be used as energy. When an athlete eats a high GI food prior to or during exercise, the absorbed glucose is used as an immediate energy source to fuel the working muscles.
Another benefit of consuming carbohydrates during exercise is to spare the use of stored carbohydrate (glycogen), allowing an individual to exercise longer without the risk of depleting glycogen stores.
Following exercise, high glycemic carbohydrates are recommended for quickly replenishing glycogen stores. Upon cessation of exercise there is a 45 minute window in which the body's capacity to replenish glycogen stores is greatest.
After this optimal window, replenishing glycogen stores will take longer and may not be entirely complete by the next exercise bout which could hinder performance. Not having glycogen stores at full capacity could hinder performance during subsequent training or competition.
TOrunner
