The case for high g.i. foods

THE CASE FOR HIGH G.I. FOODS
The pre-event meal should be low G.I., but at other times, high G.I. foods are preferable. This includes during the event, after the event and after normal training sessions. This is because high G.I. foods are digested and absorbed faster and stimulate more insulin, the hormone responsible for getting glucose into the muscles for either immediate or future use.
How much food do you need to eat to get this much carbohydrate? The serving size of food and drinks containing 50 grams and 75 grams of carbohydrate. You need to choose a larger than normal serve. You may not feel like a meal of rice or pasta and this is the point where sports drinks and soft drinks on the market can help. Choose what you can tolerate and what is easy and practical for you to bring or buy. The main point is to make sure you eat and drink carbohydrate soon after the exercise session.
To maximise glycogen replenishment after the competition:
1. Ingest carbohydrate as soon as you can after the event and maintain a high carbohydrate intake for the next 24 hours.
2. Consume at least 10 grams of carbohydrate per kilogram of body weight over the 24 hours following prolonged exercise.
3. Choose high G.I. foods in the replenishment phase.
4. Avoid alcohol (alcohol delays glycogen re-synthesis).

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