In general, it is recommended to use a low glycemic index meal before training or testing, followed by the consumption of high glycemic index carbohydrates during long tests and for recovery, medium to high glycemic index foods should be consumed in the post training to increase and improve muscle recovery.
See the glycemic index food table how to choose foods with the correct glycemic index before and after training to increase training performance, for:
- In addition.
- The glycemic load.
- I.
- E.
- The volume of the food chosen.
- Must be the greater the greater the intensity of physical activity and energy expenditure.
- So that there is no loss of muscle mass.
- As in the case of swimmers or runners who have a very intense energy expenditure.
- In a lighter workout.
- You should reduce the volume.
- So as not to gain weight.
- Due to the extra calories.
In the following video, nutritionist Tatiana Zanin explains exactly what is the best glycemic index to train:
To make it easier to think about ideal meals, here are some meal suggestions, depending on the rate at which sugar reaches the bloodstream and provides energy, to improve each phase of physical activity and increase the effectiveness of training, speed, endurance or muscle hypertrophy. .
Before training or competing, low glycemic carbohydrates, such as whole grains, bread and whole-grain pastas, should be consumed, as these foods will gradually provide energy, keeping blood sugar stable, promoting fat burning and maintaining energy levels throughout the workout.
This meal should be taken about 1 to 4 hours before training, which is also recommended to avoid nausea and intestinal discomfort due to digestion. An example of pre-workout meals is consuming 1 wholemeal bread sandwich with cheese and 1 glass of sugar-free bread. orange juice.
During long and intense workouts or races that last more than an hour, it is important to consume high glycemic carbohydrates to quickly give energy to the muscle, thus increasing performance and endurance to complete the test, this strategy saves muscle energy, which will be expended in the final stages of the race.
At this stage, you can use carbohydrate gels or drink isotonic beverages with substances such as glucose, sugar, maltodextrin or dextrose, which have a high glycemic index, are easily digested and absorbed and do not cause intestinal discomfort. Gatorade to take during physical activity.
To speed up muscle recovery, right after training, it is necessary to consume foods with a moderate to high glycemic index, such as white bread, tapioca and rice, as they will quickly replace muscle glycogen, which is a fast energy source used by muscles.
In general, post-workout food should also contain protein sources to promote muscle growth and should be taken no later than 2 to 4 hours after training. It’s also important to remember that the shorter the interval between workouts, the faster the carbohydrates. Intake should be to promote muscle recovery and increase performance. See 10 supplements to gain muscle mass