Glycaemic Index

November 1999

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

The Glycemic 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.
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.
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.
In endurance sports or activities, consume carbohydrate regularly throughout the event, aiming for a target of 30-60 g/h. Choose carbohydrate choices of moderate-high GI (most sports drinks and popular exercise snacks fit this description). Practice in training to fine-tune your tactics.
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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