Carbo-loading...

[Deleted User]

When carbo-loading, what is better - high or low glycemic index carbohydrates?

My gut feeling is that low glycemic index should be better, but not sure if this is actually the case. Does anyone know the answer?

Also, I'm sure I have seen a web-page which had a comparisons of the glycemic index values for various carbo-loading products, but I've forgotten it. Does anyone know the address?

[Deleted User]

Don't know about glycemic index. I use Carbo Lode by Leppin, Tim Noakes who wrote the Lore of Running was involved in the product. Lornah Kiplagat, beating Paula Radcliffe this year uses it too. If it's good for her ... SIS has a similar product.

Sam Panther

Gravy

I suspect carbo loading is carbo loading.

Both will get sugars into your muscles.

High gets it there very quicly and low does it slowly.

Depends if you have a race in a couple of hours.

Try these sites:

http://www.centerfornaturopathic.com/Glycemic index.htm

http://www.glycemicindex.com/

http://www.lowglycemicdiet.com/comparesnackgi.html

candy ollier

dont get too worried about it - eat well on your rest days and you will top up your glycogen easily... there's only so much you can store, and worrying about high or low gi whatever wont increase it

popsider

Is there a possibility that high leads to a spike in blood sugar and maybe as your body can't convert it into glycogen that fast some is laid down as fat? Just speculation really.

[Deleted User]

popsider - I am sure I have read something along the same lines. I thought the only time you really wanted high glycemic index carbs was within a couple hours of a training session.

Sam Panther

Hi GI carbs do lead to a sugar spike which leads to increased insulin output.

Insulin has two effects

It moves blood sugar into cells
Stops the body burning fat.

If you take low GI carbs, less likely to get a sugar spike therefore reduced insulin levels and more fat burning.