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23-02-2005, 10:29 PM
| #1 (permalink) |
| Getting HUGE!  Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,623
   | Implementing the Glycemic Index Implementing the Glycemic Index By John Fowlie The Glycemic Index The Glycemic Index (GI) is a digestion rating system for carbohydrates. Foods which have a high GI are digested and absorbed quickly into the blood stream while those with a low GI are digested and absorbed slower. There are several benefits from basing a diet around the GI. Low GI foods can help control established diabetes, help people lose weight, lower blood lipids and improve the body's sensitivity to insulin High GI foods can help replenish glycogen and carbohydrate stores after exercise. The GI is based on the digestion rate of pure glucose. This is then set as the base unit of 100 for the GI. Other foods are then tested and ranked accordingly by comparing the time and rate at which the carbohydrates are absorbed into the blood stream. The GI (Glycemic Index) Symbol program was launched in Australia on July 2 nd 2002. The program’s aim to have all products discloses their GI rating on the packaging. Foods must meet specific nutritional criteria and have had their GI measured using the approved method, currently conducted by the University of Sydney. The program uses three classifications, high, medium or low. Low 55 and Under Medium 56 – 69 High 70 and above Glycemic Index limited is responsible for implementing and monitoring the GI symbol program. It’s a non-profit company consisting of The University of Sydney, Diabetes Australia and the Juvenile Diabetes research Foundation. Physiology of the Glycemic Index It is important to understand the physiology behind the GI in order to implement it correctly. Eventually all food must be broken down through digestion and a series of chemical reaction into adenosine triphosphate (ATP). ATP Adenosine Triphosphate (ATP) is the energy source for all biological work. Energy is released when ATP releases a phosphate and becomes adenosine diphosphate (ADP). In order to continue energy production ADP must resynthesise into ATP. Carbohydrates Carbohydrates are a classification of molecules that contain the atom ratio of one carbon, two hydrogen and one oxygen (CH 2O). Glucose Glucose is a carbohydrate with six carbon atoms. Eventually through a process called glycolysis it is broken down and resynthesises ATP. Each glucose molecule can resynthesise 36 ADP molecules into ATP. Glucose either circulates in the blood or is stored in the muscles and the liver as glycogen. Glucagon and Insulin Glucagon and insulin are both hormones, which control the amount of glucose in the blood stream. Glucagon stimulates the liver to oxidise glycogen and release glucose while insulin counters this and stimulates the muscle and liver to store excess glucose. Implementing the Glycemic Index John Fowlie John Fowlie – Head Coach Ginninderra Swim Club Starch In plants glucose exists in two forms, alfa-glucose and beta-glucose. Glucose monomers (single) maintain the ability to change between the two forms until like monomers are synthesised and linked together to form polymers (multiple). Alfa-glucose forms polysaccharide starch (starch) while betaglucose forms polysaccharide cellulose (cellulose). Many starch molecules form the starch grains that are commonly found in foods such as potatoes. Cellulose is primarily used as the structural component of cell walls in plants. It can only be used by some organisms for energy where as starch is widely utilised by higher organisms. Factors which influence the GI Gelatinisation (swollen from cooking) of starch: When some foods are cooked the starch in them expands. This inturn increases the surface area available for digesting enzymes and therefore increases the rate at which the food can be broken down. Gelatinisation is visible when comparing cooked and uncooked pasta. Gain Consistency: As part of the digestion process grains are gradually broken down and processed. If the grain has been milled during the processing of the food then naturally the time taken to digest the food will decrease. This is common when comparing the GI of white bread (70) and a heavier wholegrain bread such as pumpernickel (46). Starch Type (Amylose vs. Amylopectin): Amylose is a straight chain molecule. This limits the points where single glucose molecules can be broken away. Amylopectin has many branching points where individual glucose molecules can be separated. The branching of amylopectin allows multiple molecules to disconnect simultaneously thus increasing the GI. Fibre Content: Fibre can act as a physical barrier between digesting enzymes and food. It can also increase the thickness in the digestion tract. In both instances digestion is slowed therefore reducing the GI. Sugar Content: Sugar can restrict the gelatinisation of starch by binding water molecules together therefore preventing water from entering. Fat Content: Fat slows the rate at which food is emptied from the stomach into the intestine. This gives some foods a misleading GI. An example of a food with a high fat content yet a low GI is sausages (28). Protein, Fat and Anti-nutrients: These may either slow or inhibit starch from being digested. Manipulation the Glycaemia Index for Increased Sport Performance With the knowledge of how and at what rate food is digested it is possible to manipulate consumption in order to gain the maximum benefit. The three key nutritional factors that will affect swimmer’s performances are: 1 – Ensuring adequate fuel is available prior to and during training 2 – The ability to recover and replenish muscle and blood glycogen stores 3 – Maintaining low fat consumption The intake of foods with low GI ratings can be timed in order to ensure that glucose levels are at their peak during training and competition. They can also be manipulated so that glucose is continually released into the bloodstream during training therefore increasing performance. Foods with a high GI (while still low in fat) can be utilised to aid in recovery after training. It is well know that cells are more receptive in the first 20 minutes after exercise. A food with a high GI will be able to release glucose into the bloodstream quickly and replenish muscle and liver glycogen stores as well as also provide the required molecules for the resynthesising of all ATP stores. This practise will reduce the effect of fatigue and allow swimmers to return to training faster fully replenished. Implementing the Glycemic Index John Fowlie John Fowlie – Head Coach Ginninderra Swim Club Sample Training Eating Plan Wake up 5:00am Before Training Eat medium GI food (Nutri Grain 66) WHY: Training is 2 hours long, however starts in only 30minutes from eating time. A low GI food might not start digesting in time and sit in the stomach while a high GI food won’t last through training. During Training Drink plenty of fluid maybe have on hand a high GI food (rice cakes 82 and honey 87 aver 84.5) to eat during training if glucose stores become excessively depleted from high intensity training. After Training Eat high GI food within 20 minutes (breakfast bar 78) of finishing exercise. WHY: Cells are highly receptive to glucose in the bloodstream and recovery time will be decreased. Before School Eat low GI food (toasted muesli 43) WHY: Avoid high glucose spikes while lightly active in class. Ensure that glucose is released slowly over the course of the day. Maintain awareness and energy levels. Recess Eat low – medium GI food (Banana 55, JATZ 55) WHY: Continue to maintain constant energy supply without large fluctuations. Lunch Eat low GI food (pita bread 57 with mixed filling) WHY: Aim to continue gradual release of blood glucose by taking into account the lengthy time until afternoon tea. High GI foods will release glucose too fast finishing before school is done and the next meal opportunity is available. Afternoon Tea Eat low – medium GI food (2 – Minute Noodles 46) WHY: Aim to prepare for the up coming two hour training session. During Training Eat high GI food (jellybeans 80 and Sports Drink) and drink plenty of fluid. After Training Eat high GI food (Muesli Bar 61 or breakfast bar 78 and sports drink) within 20 minutes of finishing training Dinner Eat low GI food (spaghetti 37) WHY: Eating a high GI food may stimulate your body to store excess glucose as fat. Due to the low energy expenditure during sleep it is important for weight control to avoid eating high GI foods prior to going to bed. Implementing the Glycemic Index Athletes can implement the Glycemic Index by simply monitoring when they eat certain foods. Changing the times some foods such as potatoes (85) and white bread (70) are eaten will have a sudden impact on performance. With the introduction of the GI Symbol program it will become easier for athletes and swimmers to make the right decision for their personal nutritional strategy. Implementing the Glycemic Index John Fowlie John Fowlie – Head Coach Ginninderra Swim Club Glycemic Index All Bran 42 Angel Food Cake 67 Apple 38 Apple Juice (Unsweetened) 40 Apple Muffin 44 Apricots (fresh) 57 Bagel 72 Baked Beans 48 Banana Cake 47 Banana 55 Barley 25 Basmati white rice boiled 58 Beetroot 64 Bengal gram dahl 54 Biscuits Digestive plain 59 Gram Wafers 74 Oatmeal 55 Milk Arrowroots 69 Morning Coffee 79 Rich Tea 55 Shredded Wheatmeal 62 Short Bread 64 Vanilla Wafer 77 Black Bean Soup 64 Black Beans, boiled 30 Black Gram, soaked and boiled 43 Black bread, dark rye 76 Blueberry 59 Bran Oat Bran 55 Rice Bran 19 Bran Buds 58 Bran Muffin 60 Breads Burgen (oat and honey) 31 Dark Rhy 76 French Baguette 95 Fruit Loaf 47 Gluten Free Bread 90 Hamburger Bun 61 Kaiser Roll 73 Light Rye 68 Linseed rye 55 Melba Toast 70 Pita Bread 57 Ploughman’s Loaf 47 Pumpernickel 41 Riga Sunflower and Barley57 Rye Bread 65 Sourdough rye 57 Vogels (honey and oats) 55 Vogels Roggerbrot 59 White 70 Wholemeal 69 Wonderwhite 80 Bread stuffing 74 Bread Fruit 68 Breakfast Cereals All Bran 42 Oat Bran 55 Rice Bran 29 Corn Bran 75 Bran Buds 58 Breakfast Bar 78 Cheerios 74 Coco pops 77 Corn Chex 83 Cornflakes 84 Crispix 87 Mini Wheats 58 Muesli non-toasted 56 Nutri-Grain 66 Oat Bran 55 Puffed wheat 80 Rice Bran 19 Rice Bubbles 83 Rice Chex 89 Rice Krispers 82 Shredded Wheat 67 Special K 54 Sultana Bran 52 Sustain 68 Team 82 Total 76 Vita Brits 69 Wheat-Bix 69 Wheatbites 72 Breakfastbar (fibre plus) 78 Breton wheat crackers 67 Broad Beans 79 Buckwheat cooked 48 Bulgur cooked 48 Bun hamburger 61 Butter beans boiled 31 Cakes Angel food cake 67 Banana cake 47 Flan 65 Pound Cake 54 Sponge cake 46 Calrose white rice 87 Capellini pasta 45 Carrots 49 Cereal Grains Barley 25 Buckwheat 54 Nulgur 48 Couscous 65 Maize Cornmeal, wholegrain 68 Sweet Corn 55 Taco shells 71 Millet Ragi 71 Implementing the Glycemic Index John Fowlie John Fowlie – Head Coach Ginninderra Swim Club Rice Basmati white boiled 58 Calrose white cooked 87 Dongara white cooked 59 Instant cooked 87 Pelde brown boiled 76 Sunbrown Quick 80 Tapioca 81 Cheerios 74 Cherries 22 Chickpeas 42 Chocolate milk 49 Cocopops 77 Cordial 66 Corn Bran 75 Corn Chex 83 Corn Chips 72 Corn Flakes 84 Corn Meal 68 Couscous 65 Crackers Breton 67 Jatz 55 Kavli 71 Premium soda crackers 74 Puffer Crispbread 81 Rice cakes 82 Ryvita 69 Sao 70 Stoned wheat thins 67 Water cracker 78 Crispix 87 Croissant 67 Crumpet 69 Custard 43 Dairy foods Ice cream (full fat) 61 Ice Cream (low fat) 50 Milk (full fat) 27 Milk (skim) 32 Milk chocolate 34 Custard 43 Tofu Frozen Dessert 115 Vitari 28 Yogurt Low fat 33 L fat artificial sweetener 14 Dark rye bread 76 Digestive biscuit 59 Donut cinnamon 76 Doongara white rice 59 Fanta 68 Fettucini 32 Fish Fingers 38 Flan cake 65 French baguette bread 95 French fries 75 Fructose 23 Fruit cocktail 55 Fruit loaf 47 Fruits and fruit products Apple 38 Apple juice 40 Apricots (fresh) 57 (dried) 31 (canned) 64 Banana 55 Cherries 22 Fruit cocktail 55 Grape fruit 25 Grape juice 48 Grapes 46 Kiwi fruit 52 Mango 55 Orange 44 Orange juice 44 Paw paw 58 Peach (fresh) 42 (canned) 41 Pear 38 Pineapple 46 Pineapple Juice 46 Plums 39 Raisins 64 Rockmelon 65 Sultanas 56 Watermelon 72 Gatorade 78 Glucose powder 102 Gluten free bread 90 Gnocchi 68 Graham Wafer biscuits 74 Grapefruit juice 48 Grape fruit 25 Grapes 46 Green gram 62 Green pea soup 66 Hamburger bun 61 Haricot 38 Honey &oat bread 55 Honey 58 Isostar 73 Jelly Beans 80 Kaiser rolls 73 Kavli crackers 71 Kidney beans boiled 27 Kidney beans canned 52 Lactose pure 46 Lentil soup 44 Lentils green brown 30 Lentils red 26 Life savers 70 Light rye bread 68 Lima beans 32 Linguine pasta (thick) 46 Linguine pasta (thin) 55 Linsead rye bread 55 Liquid meals Sustagen 43 Implementing the Glycemic Index John Fowlie John Fowlie – Head Coach Ginninderra Swim Club Lucozade 95 Lungkow 26 Macaroni 45 Maize Cornmeal wholegrain 68 Sweet corn 55 Maltose 55 Mars bar 68 Melba toast 70 Millet 71 Mini Wheats 58 Morning coffee biscuits 79 Muesli, cereal Toasted 43 Non-toasted 56 Muffins Apple 44 Bran 60 Blueberry 59 Noodle 2-minute 46 Nutri-grain 66 Oat Bran &Honey loaf 31 Oat bran 55 Oatmeal biscuits 54 Parsnips boiled 97 Pasta Capellini 45 Fettucini 32 Gnocchi 68 2-minute 46 Linguine (thick) 46 Linguine(thin) 55 Macaroni 45 (with cheese) 64 Ravioli 39 Rice pasta brown 92 Spaghetti white 41 (wholemeal) 37 Spirale 43 Star Pastina 38 Tortellini 50 Vermicelli 35 Pastry flaky 59 Pea and ham soup 66 Peanuts 14 Peas green 48 Pelde brown 76 Pinto beans canned 45 Pinto beans soaked 39 Pizza cheese and tomato 60 Plums 39 Popcorn 55 Porridge 42 Potatoes Fries (fine cut) 75 Instant potato 83 New boiled 62 New canned 61 Pale skin boiled 56 Pale skin baked 85 Pale skin mashed 70 Pale skin steamed 65 P.S microwaved 82 Crisps 54 Pretzels 83 Pumpkin 75 Rice vermicelli 58 Rich tea biscuits 55 Rock melon 65 Roggenbrot bread 59 Roll Kaiser 73 Romano beans 46 Sausages fried (high fat) 28 Semolina 55 Short Bread biscuits 64 So Good 31 Soya beans canned 14 Soya beans boiled 18 Spirali durum cooked 43 Split pea soup 60 Sponge cake 46 Sucrose 65 Sultana Bran 52 Swede peeled boiled 72 Sweet corn 55 Sweet potatoes 54 Tapioca boiled 70 Taro 54 Tomato soup 38 Tortellini 50 Vermicelli 35 Vitari 28 Waffles 76 Yam boiled 51 This table has been reproduced and modified from Pocket Guide to the G.I Factor and Sports Nutrition Implementing the Glycemic Index John Fowlie John Fowlie – Head Coach Ginninderra Swim Club BOOKS Brand Miller J. Colagiri S. Foster Powell, The G.I. Factor, Hodder & Stoughton Book, Australia, 1996 Curtis H., Biology, Worth Publishers, New York, 1979 O’Connor H. Brand Miller J. Colagiri S. Foster Powell, Pocket Guide to The G.I. Factor and Sports Nutrition, Hodder & Stoughton Book, Australia, 1997 Articles Brand Miller J. Colagiri S. Foster Powell, The G.I. Factor, Swimming in Australia, May-June, 1999, pages 5-13 Brand Miller J. The G.I. Factor Part 2, Swimming in Australia, July August, 1999, pages 7-14 Internet Resources DATE ACCESSED 15/7/02 DATE ACCESSED 15/7/02 Personal Contact Correspondence with Toni Irwin, Business Manager, GI Symbol Program and Nutrition Consultant
__________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 |
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23-02-2005, 10:32 PM
| #2 (permalink) |
| Super Moderator  Join Date: Dec 2003 Location: Home!!
Posts: 5,577
 | Good post mate!! Actually ill make it a sticky for a while.
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23-02-2005, 10:37 PM
| #3 (permalink) |
| Super Moderator  Join Date: Sep 2004 Location: Beer me
Posts: 5,188
 | Good post as always mate. I am glad to see linguini, my personal favourite, quite low on the GI scale. I can't imagine eating jelly beans during training though!  If I remember correctly, Chef says not to worry about GI index. Care to explain chef, or put it in a book?  |
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24-02-2005, 03:36 PM
| #4 (permalink) | |
| The Geezer  Join Date: Nov 2003 Location: Somerset although im not proud lol.
Posts: 2,978
| Quote:
nice post sd, change the font though as it makes it longer and more spaced to read.
__________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: | |
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24-02-2005, 10:29 PM
| #5 (permalink) |
| Super Moderator  Join Date: Aug 2003 Location: Forest gym crawley
Posts: 4,300
| I find the GI index useless unless consuming carbs alone The absorbtion of a carbohydrate is slowed considerably buy protein/fat/fibre....get my point?
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'Genetics is the science of heredity and variation in living organisms. Inheritance in organisms occurs by means of discrete traits, called genes.' |
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25-02-2005, 08:32 AM
| #6 (permalink) | |
| Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK
Posts: 2,623
| Quote:
) add the Gi values of each together and divide by three ;) From this you can see that the lower the GI value of the carb the lower the overall result, it is useful you see Sir Jim! now get back to botle feeding the nipper hope thats going well btw mate SD
__________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 | |
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