I’m often asked, “What can I eat for energy before my run? What is the best food for post-workout recovery?” or, “What should I eat to lose some body-fat?”

To answer these questions, I will explain a couple of tools that ca be used to choose the best foods in each of these scenarios, and I’ll offer some suggestions along the way. Controlling blood glucose/sugar crucial with each of these challenges. Stabilizing the amount of sugar circulating in the bloodstream means more consistent energy and moods, less cravings, improved insulin response, reduced body-fat, and lowered risk of disease, to name some benefits. A tool known as the Glycemic Index (G.I.) can be used to choose foods that maintain optimum levels of sugar, and the hormone that transports it, insulin. The G.I. rates foods according to the degree to which they raise blood sugar. A portion of food containing 50 grams of carbohydrates is measured against an equal amount of glucose or white bread (rating of 100). A food’s rating is classified as high glycemic (above 70), medium (55-69) or low (below 55). Eating a large meal scoring high on the G.I., such as white bread, will raise blood sugar rapidly and trigger a large release of insulin, resulting in a hypoglycemic effect and a “sugar crash” – low energy, irritability, food cravings and mental-fogginess. On the other hand, lower glycemic foods, like most fruits and vegetables, tend to provide a constant supply of energy. Favor low glycemic foods throughout the day and you may notice your body-fat gradually drop. Fruit and vegetable juices will effect blood sugar more than the whole foods because fiber helps to slow absorption, as does fats and proteins.
High glycemic carbs can be useful, however, when re-fueling after a workout. Our cells are more able to use insulin, and are much more ready to absorb sugar to replace what was used for energy. Use high glycemic carbs mixed with protein to quickly replenish glycogen (muscle sugar) stores. For me, fresh fruit blended with ice and powdered protein tastes great and is convenient to whip up after a hard workout. At the website for the Glycemic Index, you can search for common foods and their G.I. Values:
http://www.glycemicindex.com/

Its important to note that the Glycemic Index measures all foods with 50 gram carbohydrate portions, which may not amount to a typical serving of a particular food. For example, watermelon has G.I. score of 72, but it is mostly water, and only 5% carbohydrate by weight. Conversely, Mini Wheats scores only 58 on the index, but a 50 gram carbohydrate portion is much smaller, compared to watermelon. To account for different serving sizes, the Glycemic Load was created. Foods are again classified as High (20 and up), Medium (11-19) or Low (below 10). To find the Glycemic Load, simply multiply the carbohydrate amount by the G.I. score, then divide by 100. Basically, a way of adjusting the glycemic index for various portions. For blood sugar control, choose water-rich foods with a low glycemic load. Whether you need pre-workout energy, a recovery meal, or want to curb your cravings for weight management, controlling your blood sugar is the way to go. Use low glycemic foods for endurance all day long. Eat more raw, fibrous foods, along with proteins and fats at each meal. Recover quicker after exercise with rapid absorbing carbs. And watch the load of the meal for portion control. If this seems challenging to tackle on your own, a Nutrition Specialist or Personal Trainer can help with your diet modifications.

Greg Smith
Kalev Personal Training

Vancouver Personal Trainer – Kalev Training and Nutrition in Yaletown
w: http://www.KalevTraining.com  
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com  
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