Categorized | Nutrition, Primary

Gl and GL

Posted on 11 June 2011

This is a guest post by RaceTwitch ProTeam member Kata Gémes

These two abbreviations are used to characterize some important physiological effects of nutrition containing carbohydrates. GI or glycemic index shows how fast the consumed carbohydrates will elevate the blood sugar level, so that it shows the proportion of the insulin reaction.

The highest GI food is glucose (the monosacharid which is the substrate for the cells to gain energy) which  GI’s is 100. That means it can elevate blood sugar the fastest way. This is usually the component of sport drinks and energy gels as it has  almost immediate effect for the  blood sugar.

Other carbohydrates, disacharides, oligosacharids, polysacharides have lower GI, depending how much time the body needs to demolish  to glucose.

Foods which have GI lower then 50  are usually recommended in every type of diet. Usually vegetables, some fruits, meats and whole grains have low GI. A healthy diet should contains mostly low GI food during the day. However higher GI food can be allowed and recommended before and during endurance training. After training, some high GI food combined with low GI protein and some low GI carbohydrate is recommended.

At other times during the day you should try to eat only low GI food like protein, vegetables and try to avoid high GI junks, which makes you consume more food then you need.  Only very high volume endurance training is an exception when high GI food is allowed during the day, to cover extreme energy need.

For help GI of some food is available for here (for example) :

Next blog is about GL..

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