The GI is an indicator of how much time it takes for the different types of nutrients to be absorbed.
The higher the GI, the faster the absorption, and the increase in blood sugar level.
The lower the GI, the more you’ll feel full or sated, and the lower your blood sugar level.
You should have foods with different GIs at different stages of your training:
- 1 hour before training: low GI (<40);
- During training: medium (40-60) and high (60-100) GI;
- After training: medium and high GI foods.
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