What is glycemic index?
According to my reference, The Complete Guide to Endurance Training, "it measures how much glucose levels rise in the blood after eating carbohydrates".
The following are the given values to classify food:
1) High glycemic food have values greater than 85. Examples given from Running for Fitness are as follows: Glucose, cornflakes, weetabix, brown rice, white rice, bagel, baguette, parsnip, baked potato, raisins, and Mars bar.
2) Moderate glycemic foods rate from 60-85. Examples: All Bran, muesli, buckwheat, basmati rice, spaghetti, muffin, carrots, peas, baked beans, banana, and orange.
3) Low glycemic foods rate below 60. Examples: Chick peas, green lentils, red lentils, soya beans, kidney beans, apples, pears. plums, peanuts, milk and yoghurt.
What is your guide for intake?
Before long work-outs, you must eat foods with low to moderate glycemic index. During long work-outs and for recovery, you must eat high glycemic foods. On ordinary days, you must consume more low glycemic index foods so that your blood sugar level is maintained at a stable level and you also maintain your weight, emotion and good immune system.
According to my reference, The Complete Guide to Endurance Training, "it measures how much glucose levels rise in the blood after eating carbohydrates".
The following are the given values to classify food:
1) High glycemic food have values greater than 85. Examples given from Running for Fitness are as follows: Glucose, cornflakes, weetabix, brown rice, white rice, bagel, baguette, parsnip, baked potato, raisins, and Mars bar.
2) Moderate glycemic foods rate from 60-85. Examples: All Bran, muesli, buckwheat, basmati rice, spaghetti, muffin, carrots, peas, baked beans, banana, and orange.
3) Low glycemic foods rate below 60. Examples: Chick peas, green lentils, red lentils, soya beans, kidney beans, apples, pears. plums, peanuts, milk and yoghurt.
What is your guide for intake?
Before long work-outs, you must eat foods with low to moderate glycemic index. During long work-outs and for recovery, you must eat high glycemic foods. On ordinary days, you must consume more low glycemic index foods so that your blood sugar level is maintained at a stable level and you also maintain your weight, emotion and good immune system.
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