Glycemic Index

Glycemic Index (GI) to determine what type of carb. In order to rank carbohydrates, Stoppani et al. used the glycemic index. Food with a low glycemic index raise blood glucose slowly, whereas food with a higher glycemic index raise blood glucose more rapidly (Bonci, 2009).

For example, before exercise and during any time prior to post exercise, strength and power athletes should consume low-glycemic sources, such as fruits, vegetables, and whole grains. Foods in this category are lentils, nuts, beans, apples, yogurt, rice bran, citrus fruits, etc. (Bonci, 2008).

Post exercise, it is recommended to consume a moderate to high glycemic index food that is readily available to replenish glycogen stores (Stoppani et al., 2008). This may also provide an insulin response that could attenuate muscle protein synthesis (Stoppani et al., 2008). Moderate GI foods include rice, sweet potatoes, citrus juices, pasta, corn, pita bread, mango, kiwi, and bananas. High GI food include raisins, honey, carrots, watermelon, sports drinks, bagels, pancakes and waffles, baked and mashed potatoes, and pretzels (Bonci, 2009).

Carbohydrate intake should be at least 3g/kg/day to ensure that the athlete’s glycogen stores are fully stocked; however, 4 to 7 g/kg/day is recommended for strength athletes, including bodybuilders. Bonci (2009) recommends 5 to 7 g/kg/day. Individual differences apply, higher carbohydrate intakes can enhance performance and anabolism (Schoenfeld, 2016). For example, muscle fiber composition, diet, age, training, glycogen levels, genetics, body size, source of carbs, and volume of exercise) can vary the exact carbohydrate needs; however, additional carb intake should be considered in the context of individual preferences and response to training (Schonefeld, 2016). Kleiner (2014) recommends choosing the right source of carbs (unrefined, whole foods) to get the best elevations of insulin for muscle building (Kleiner,