Glycemic INDEX SUMMARY FOR SPORTS PERFORMANCE

Before long workouts: Low index foods
During workouts: High index foods
Quick recovery - High Index foods immediately after exercise

THE GI AND FAT LOSS

The authors of The New Glucose Revolution, put forward a convincing case for "real" fat loss using low-GI foods. They claim "eating to lose weight with low-GI foods is easier because you don't have go hungry and what you end up with is true fat release."

Appetite and metabolism are the key factors involved here. Low-GI foods fill you up and keep you satisfied longer. Studies at the University of Sydney have shown that when people are given a range of foods containing equal calories, high carbohydrate, low-GI foods are the most filling and satisfying.

Metabolism is how many kilojoules we burn and although genetics play a part in determining our metabolic rates so does the type of food we eat. Fats in the diet tend to be stored whereas protein and carbohydrates tend to be burned. If your carbohydrate intake is low it seems your metabolism may also reduce.

Research has also confirmed that eating low-GI foods may help you lose more weight than high-GI foods. One study in South Africa found that it could be due to the effect on blood insulin levels. Low-GI foods resulted in lower blood insulin levels. Insulin not only regulates blood sugar levels but is involved in fat storage. It is interesting to note obese people often have high insulin levels.

Australian researchers were the first to see the potential in the application of the GI factor to athletic performance. Now it can be shared with everyone for better health, revealing the real culprits of the modern western diet - too much fat and too much high-GI carbohydrate. So think low-fat and low-GI - it can make a big difference!