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I have been doing alot of research recently to do with food choice and athlete recovery & performance. The athlete has been testing blood glucose often throughout the day ie. before meals and after training. This has provided some good information about what foods keep blood sugar more steady throughout the day.
Following the principals of Glycemic Index certainly foods with a low GI have a marked stabilising effect on blood sugar. There is a good database of foods that have been tested at www.glycemicindex.com . The lower the GI of a food the slower it burns and the more stabilizing an effect it will have on blood sugar. It is important that athletes eats low GI carbs not just hi GI carbs.
It is also very important that athletes have a good intake of protein spread throughout the day at each meal. In the vicinity of 1.3g/kg lean body weight.
Also it is important that athletes have an intake of good fats. A great source of good fats is Flaxseed OIl particularly Udos Oil www.udoerasmus.com . Both good fats and protein have a stabilising effect on Blood Sugar. There is a time to have an intake of hi GI carbs like Lollies and that is straight after training particularly after prolonged training but an athletes diet should be based on a high intake of low GI carbohydrates.
This entire area of science is so complicated because human biochemistry has so many feedback mechanisms. Each individual is also different in the way they respond and also their preferences for food with effect things. Many vitamins and minerals also effect the process especially Potassium, Zinc, Copper, Iron & B Vitamins.
It is a mistake to think that a high carb, low fat , low protein is good for an athlete. It is not that simple. Modern life has gotten in the way of that and made many people overdo the consumption of hi GI carbohydrates.
Ideas like these will be presented in my next e-book "Ideas for Improving & Enjoying Your Athletics" at www.oztrack.com
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regards
Steve Bennett
www.oztrack.com
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