In general, it is recommended to use a low glycemic index meal before training or the test, followed by the consumption of high glycemic index carbohydrates during long tests and, for recovery, you should consume foods of medium to high glycemic index in the post-workout to increase and improve muscle recovery.
See in the table of the glycemic index of foods how to choose foods with the right Glycemic Index in the pre and post-workout to increase training performance, to:
- Give more energy during competitions;
- Accelerate muscle recovery after training or testing;
- Prepare the body to improve performance in the next workout.
In addition, the glycemic load, that is, the volume of the chosen food, must be greater the greater the intensity of physical activity and energy expenditure, so that there is no muscle wasting, as in the case of swimmers or runners who have an energy expenditure very intense. In lighter workouts, the volume should be reduced, so as not to put on weight, because of the extra calories.
In the following video, nutritionist Tatiana Zanin explains exactly what is the best glycemic index for training:
To facilitate the work of thinking about the ideal meals, here are some meal suggestions, based on the speed with which the sugar arrives in the blood and provides energy, to improve each phase of physical activity and increase the efficiency of training, speed, of resistance or muscle hypertrophy.
Pre-workout meal
Before training or competition one should consume low glycemic index carbohydrates, such as whole grains, bread and wholegrain pasta, as these foods will gradually provide energy, keeping blood glucose stable, favoring the burning of fat and maintaining the level of energy throughout the workout.
This meal should be eaten about 1 to 4 hours before training, which is also recommended to avoid nausea and intestinal discomfort due to digestion. An example of a pre-workout meal is to consume 1 sandwich of wholemeal bread with cheese and 1 glass of unsweetened orange juice.
Meal during training
During long and intense workouts or races that last more than 1 hour, it is important to consume high glycemic index carbohydrates to quickly give energy to the muscle, increasing performance and endurance to finish the test. This strategy helps to save muscle energy, which will be spent in the final stages of the race.
At this stage, you can use carbohydrate gels or drink isotonic drinks 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. Here's how to make a homemade Gatorade to take during physical activity.
Post-workout meal
To accelerate muscle recovery, right after training you should consume moderate to high glycemic index foods, such as white bread, tapioca and rice, as they will quickly replenish muscle glycogen, which is a quick source of energy used by muscles.
In general, the post-workout meal should also contain sources of protein to promote muscle growth, and should be taken no later than 2 to 4 hours after training. It is also important to remember that the shorter the interval between training sessions, the faster the carbohydrate intake must be in order to promote muscle recovery and increase performance. See 10 Supplements to Gain Muscle Mass
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