|
|
|
|
Running Brewer
Member
|
|
|
Joined: 12 Oct 2004
Posts: 3872
Location: Santa Poco
|
| Back to top
|
|
 Posted: 02/27/04 - 12:51 Post subject: GLYCEMIC INDEX AND EXERCISE METABOLISM
Here is a very interesting article about the Glycemic Index and Exercise Metabolism.
| Quote: | GLYCEMIC INDEXES OF COMMON FOODS
Breads & Grains
waffle - 76
doughnut - 76
bagel - 72
wheat bread, white - 70
bread, whole wheat - 69
cornmeal - 68
bran muffin - 60
rice, white - 56
rice, instant - 91
rice, brown - 55
bulgur - 48
spaghetti, white - 41
whole wheat - 37
wheat kernels - 41
barley - 25
Cereals
Rice Krispies - 82
Grape Nuts Flakes - 80
corn Flakes - 77
Cheerios - 74
shredded wheat - 69
Grape Nuts 67
Life - 66
oatmeal - 61
All Bran - 42
Fruits
watermelon - 72
pineapple - 66
raisins - 64
banana - 53
grapes - 52
orange - 43
pear - 36
apple - 36
Starchy Vegetables
potatoes, baked - 83
potatoes, instant - 83
potatoes, mashed - 73
carrots - 71
sweet potatoes - 54
green peas - 48
Legumes
baked beans - 48
chick peas - 33
butter beans - 31
lentils - 29
kidney beans - 27
soy beans - 18
Dairy
ice cream - 61
yogurt, sweetened - 33
milk, full fat - 27
milk, skim - 32
Snacks
rice cakes - 82
jelly beans - 80
graham crackers - 74
corn chips - 73
life savers - 70
angel food cake - 67
wheat crackers - 67
popcorn - 55
oatmeal cookies - 55
potato chips - 54
chocolate - 49
banana cake - 47
peanuts - 14
Sugars
honey - 73
sucrose - 65
lactose - 46
fructose - 23
Beverages
soft drinks - 68
orange juice - 57
apple juice - 41
Foods listed from highest to lowest glycemic index within category. Glycemic index was calculated using glucose as the reference with GI of 100. Modified from Foster-Powell and Brand Miller (1995).
|
|
|
|
|
|
airehead
Oompa Loofah
|
|
|
Joined: 12 Nov 2002
Posts: 18788
Location: Between here and eternity...
|
| Back to top
|
|
Posted: 02/27/04 - 12:54 Post subject:
So forgive my ignorance, is a higher number better or is it a lower one?
|
|
|
|
|
Running Brewer
Member
|
|
|
Joined: 12 Oct 2004
Posts: 3872
Location: Santa Poco
|
| Back to top
|
|
Posted: 02/27/04 - 12:57 Post subject:
good question! The lower number is better.
|
|
|
|
|
shelee
Member
|
|
|
Joined: 23 Oct 2002
Posts: 2409
Location: IN
|
| Back to top
|
|
Posted: 03/12/04 - 00:35 Post subject:
I'm not sure I'm interpreting this correctly, but I'll give it a try. Wouldn't it depend then on timing of when you eat the food? For example, my morning runs lately have been truly awful. I don't have time to eat anything, so I've been taking a gel along and then powering that down about a mile into the run for the energy to get through the run. Anyway if I were to concentrate on low GI foods, I would have a greater storage of carbs. and not encounter the high spike and sudden drop in blood sugar? It's all about blood sugar levels, no? and maintaining them....therefore...fuel up beforehand rather than during? The article was good because I think it's helping to clarify why some of the things have been happening to me when I've been running. 
|
|
|
|
|
shelee
Member
|
|
|
Joined: 23 Oct 2002
Posts: 2409
Location: IN
|
| Back to top
|
|
Posted: 03/12/04 - 11:02 Post subject:
this is interesting, so i was doing a little more reading about glycogen (the body's storage of carbs). anyway, interesting enough there is something called the the glycogen replenishment window after a hard workout (like 60 minutes or more). right after the work out your body will act like a "sponge" and try to restore glycogen in your muscles and liver. what is interesting if you wait longer than 2 hours to reload on carbs, there's a delay in glycogen storage...around 37 hours. not good if you plan on doing a morning run.
|
|
|
|
|
PackerBacker
Member
|
|
|
Joined: 31 May 2002
Posts: 491
|
| Back to top
|
|
Posted: 03/12/04 - 15:35 Post subject:
| shelee wrote: | | this is interesting, so i was doing a little more reading about glycogen (the body's storage of carbs). anyway, interesting enough there is something called the the glycogen replenishment window after a hard workout (like 60 minutes or more). right after the work out your body will act like a "sponge" and try to restore glycogen in your muscles and liver. what is interesting if you wait longer than 2 hours to reload on carbs, there's a delay in glycogen storage...around 37 hours. not good if you plan on doing a morning run. |
Which is why I go for chocolate milk immediately after a run. It has the 4:1 ratio of carbs to protien that is supposed to be ideal and it tastes good 
|
|
|
|
|
shelee
Member
|
|
|
Joined: 23 Oct 2002
Posts: 2409
Location: IN
|
| Back to top
|
|
Posted: 04/14/04 - 19:25 Post subject:
| PackerBacker wrote: | | shelee wrote: | | this is interesting, so i was doing a little more reading about glycogen (the body's storage of carbs). anyway, interesting enough there is something called the the glycogen replenishment window after a hard workout (like 60 minutes or more). right after the work out your body will act like a "sponge" and try to restore glycogen in your muscles and liver. what is interesting if you wait longer than 2 hours to reload on carbs, there's a delay in glycogen storage...around 37 hours. not good if you plan on doing a morning run. |
Which is why I go for chocolate milk immediately after a run. It has the 4:1 ratio of carbs to protien that is supposed to be ideal and it tastes good |
oh, me too! but it's a bit sugary after the run.
|
|
|
|
|
The_Ozfactor
Newbie
|
|
|
Joined: 21 Jul 2004
Posts: 1
|
| Back to top
|
|
Posted: 07/21/04 - 21:05 Post subject: Its all about the source
Greetings my first post here...I'm getting bored with runners world
First of all, If you look hard enough at these Glycemic charts and at multiple sites you will find different numbers at different sites. White bread is almost always a 100 as is refinied sugar. This leads me to question this sites overall credibility....which you didn't cite..
Thats one letter grade off
Also as for the Chocolate Milk with a 4:1 good call on the ration.. also try this 2 slices whole wheat bread 8oz skim milk
Slim Fast shake
Cottage cheese and bread
I assume simple sugars might be better because they are absorbed quicker so maybe go for the white bread (painfull to suggest) instead.
So does this mean what is consumed and goes right into glycogen store doesn't really count for calorie totals? doubltfull but hmm???
|
|
|
|
|
Berna
Member
|
|
|
Joined: 22 Jul 2004
Posts: 22
Location: Slovenia
|
| Back to top
|
|
Posted: 07/23/04 - 05:15 Post subject:
I found some more glycemic indexses on website of some doctor-I think.Well take a look www.mendosa.com
|
|
|
|
