POLLAL

Glycemic index is an index that has to do with the kind (the quality) of carbohydrates. It ranks them according their influence - after we eat them - on the fluctuations of our blood sugar levels.

Glycemic index pertains mainly to carbs and has little to do only a little with lipids and proteins.

Glycemic index was invented to help diabetics but soon it was obvious that it could be beneficial for diet conscious people as well as for all fitness enthusiasts.

Another pertinent but more useful parameter is the glycemic load.

The glycemic load takes into account both the quality and the quantity of the carbs and thus its use to rank carbs according to how much they raise blood sugar is more realistic and practical.

Glycemic index is not a panacea nor a miracle!

Though, a general knowledge of the relevant theory can help us to eat in such a way that our sugar levels will be kept under control e.g. without significant ups and downs.

Besides we can avoid unpleasant conditions such as: sleepiness, fatigue, brain fogginess etc.

 GLYCEMIC INDEX AND FITNESS ENTHUSIASTS

 Glycemic index theory is used for the right choice of pre and post-workout meals.

A pre-workout meal based on low glycemic index carbs or food combinations will lead to a better control on blood sugar levels during exercise and increased fat burning.

Conversely a pre-workout meal based on high glycemic index carbs could lead to hypoglycemia during the exercise and the consequences on the workout performance will be detrimental.

Now, after a strenuous workout our muscle glycogen stores are depleted and a first priority is to refuel them.

Carbs or food combinations with a high glycemic index will raise blood sugar, increase insulin excretion and help to rapidly synthesize glycogen for the muscles.

 The take home message:

 You can use glycemic index theory but do it cautiously.

Always take into account:

 - caloric value intake

- meal frequency and

- macronutrients proportion.

 Strive to eat really unprocessed, fibrous foods.

 Chris Strogilis

Civ. Eng. - MBA - DipM

 http://maconwaterproofing.blogspot.com/

About the Author:

Civil engineer with postgraduate studies in MBA and Marketing