GLYCEMIC INDEX AND OPTIMAL PERFORMANCE

It is widely documented that athletes should consume carbohydrates pri or to, during and after exercise. Ingestion of carbohydrates at these time will optimise performance and recovery. In spite of this knowledg e, there is a paucity of information available to athletes concerning the types of carbohydrate foods to select. Therefore, it is suggested that the glycaemic index may be an important resource when selecting a n ideal carbohydrate. The glycaemic index categories foods containing carbohydrates according to the blood glucose response that they elicit . Carbohydrate foods evoking the greatest responses are considered to be high glycaemic index foods, while those producing a relatively smal ler response are categorised as low glycaemic index foods. Athletes wi shing to consume carbohydrates 30 to 60 minutes before exercise should be encouraged to ingest low glycaemic index foods. Consuming these ty pes of foods will decrease the likelihood of creating hyperglycaemia a nd hyperinsulinaemia at the onset of exercise, while providing exogeno us carbohydrate throughout exercise. It is recommended that high glyca emic index foods be consumed during exercise. These foods will ensure rapid digestion and absorption, which will lead to elevated blood gluc ose levels during exercise. Post-exercise meals should consist of high glycaemic index carbohydrates. Low glycaemic foods do not induce adeq uate muscle glycogen resynthesis compared with high glycaemic index fo ods.