The Glycaemic Index has already been incorporated by some educators into dietary advice for athletes. However, some caution is needed in making recommendations:

1. The Glycaemic Index was not intended to provide a complete ranking of the virtues of carbohydrate-rich foods.  

2. Be aware that some individuals or situations may benefit from the choice of a low GI pre-event meal.  

3. Carbohydrate intake during exercise minimises the metabolic impact of the pre-exercise meal.  

4. In endurance sports or activities, consume carbohydrate regularly throughout the event, aiming for a target of 30-60 grams per hour.  

5. Enhance post-exercise refuelling or carbohydrate loading by consuming adequate amounts of carbohydrate (1 g per kg body weight immediately after exercise, and a total of 7-10 g carbohydrate per kg body weight per day).  

Click here for more information GI and Sports Performance_fact sheet.pdf