It is very important to know the Glycemic Index as it is the scale of how quickly a carbohydrate will break down into glucose (sugars) then into your blood stream (it was first developed to help people with diabetes). For us and training; having a lower GI carb before you workout will give you the energy to exercise and after a high GI carb to help transport the protein to the muscles that you have just broking down (remember all you do during exercise is tear down the muscle, so you want to repair as quickly as possible). Also the first 20 mins after exercising is called “the window of opportunity” as your insulin levels are the most sensitive so the store is wide open to replenish. This is why you can “get away” with some low/medium GI carbs with your protein smoothie within that magical 20 minute time-frame.
Some examples of each group;
Low GI - Most vegetables ( except potatoes), peaches, strawberries, mango,
grainy breads, pasta, milk, yogurt etc.
Medium GI- Whole wheat products, basmati rice, sweet potato, raisins, cheese, pita/rye breads, banana, cranberry juice, etc.
High GI -White potato and rice, bagels, rice cakes, white bread, watermelon, corn flakes, pretzels, parsnip, etc.
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