1. Not all carbohydrates are the same)

All carbohydrates are eventually transformed into glucose, but that happens at a different rate. Some carbohydrates provide a rapid increase in blood sugar, while others provide a gradual increase. In other words, not all carbohydrates are the same. The glycemic index (GI) measures the effect of carbohydrates on the glucose level. For this, food is classified from 0-100, from which you can read how it affects your blood sugar content. Glucose has the score 100 so it increases the blood sugar level very sharply. Mainly food that digests quickly during digestion has a higher GI. Some examples are:
  • Potatoes
  • cereal
  • refined starchy food
  • white rice
  • sweets such as biscuits and soda
(This food causes a rapid increase in blood sugar)
Nutrition that releases glucose slower during digesting has a lower GI, which includes:
  • Beans and lentils
  • Oatmeal
  • wholemeal bread
  • muesli
  • fruit
  • dairy products
2. Do not take too much fast carbohydrates)

Overallproduces foods with high GI the fastest increase in glucose in your blood. Under most circumstances, this energy kick is only short-lived. The way this process works is that the pancreas produces insulin to bring the sugar from the blood to the cells. With the aim of bringing blood sugar back to normal levels. Usually this process works fine, but if too high a dose of glycemic food is eaten and this becomes the main component of your diet, your system can easily overload. As a result, the cells become insensitive to insulin but the pancreas continues to produce more and more insulin to maintain blood sugar levels. Because of this, the energy level can start to fluctuate very hard from high to low, because the insulin literally overcompensates for the rapid rise in blood sugar. This will certainly have an effect on both your training and your recovery.

3. Go for the (slower) combustion.

It is not necessary to exclude high-glycemic food from the diet, the solution is to eat them together with proteins and/or healthy fats to reduce the glycemic response. If you eat this way, the energy level becomes more stable and at the same time less fat is stored. Also, the feeling of hunger is better controlled by a more combined diet. As a result, glucose is less likely to be released and you have a slower burn that lasts longer.


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