Glycaemic Index & Sports Performance
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. Remember other characteristics of food that are important - such as the total nutritional content of a food, cost, taste, practicality, and gastric comfort. Choose meals and snacks according to the goals and needs of each situation.
2. Be aware that some individuals or situations may benefit from the choice of a low GI pre-event meal. These include athletes who show an exaggerated and detrimental response to the intake of carbohydrate-rich foods prior to exercise or events where it isn't practical to consume significant amounts of carbohydrate during the session. In these cases, a low GI carbohydrate-rich meal may enhance performance by better maintaining carbohydrate availability throughout the event.
3. Carbohydrate intake during exercise minimises the metabolic impact of the pre-exercise meal. Therefore, feel free to choose a pre-event menu from carbohydrate foods and drinks that are practical, enjoyable and based on previous successful experiences.
4. In endurance sports or activities, consume carbohydrate regularly throughout the event, aiming for a target of 30-60 grams per hour. Choose carbohydrate choices of moderate to high GI (most sports drinks and popular exercise snacks fit this description). Practice in training to fine-tune your tactics.
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). While low GI carbohydrate-rich foods can contribute to total carbohydrate intake, it makes sense to focus on carbohydrate-rich foods and drinks with a moderate to high GI.
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GI and Sports Performance (318KB)