Understanding GI and Athletic Performance: Pre and Post-Competition Nutrition
What is the Glycemic Index (GI)?
The Glycemic Index (GI) is a ranking system that measures how quickly carbohydrates affect blood glucose levels. Foods are ranked on a scale of 0-100:
- Low GI: 0-55
- Medium GI: 56-69
- High GI: 70-100
Pure glucose has a GI of 100 and serves as the reference point for all other foods.
Pre-Competition Carbohydrate Consumption
Timing and GI Selection
Athletes need to be strategic about their carbohydrate choices before competition:
- 3-4 hours before:
- Low to moderate GI foods are optimal
- Provides sustained energy release
- Helps maintain stable blood glucose levels
Choose foods like oatmeal, whole grain pasta, or sweet potatoes for pre-competition meals.
Benefits of Low GI Pre-Competition
- Sustained Energy Release
- Slower digestion means steady glucose supply
- Helps prevent energy crashes during competition
- Maintains insulin stability
- Mental Focus
- Stable blood sugar helps maintain concentration
- Reduces risk of hypoglycemia during competition
Many athletes mistakenly consume high GI foods right before competition, which can lead to reactive hypoglycemia and decreased performance.
