by Ashley Raybourn

Created on: February 11, 2009   Last Updated: February 16, 2009

The Glycemic Index ranks foods numerically on how they raise blood glucose levels. As proteins and fat do not affect these levels, the Glycemic Index is used to measure carbohydrates. Low GI foods can reduce the risks of heart disease and diabetes, as well as help aid in your weight loss. What does this mean for your workout? Low GI foods will prolong your endurance, while high GI foods will refuel the carbohydrate stores you lose while working out. You will want to eat low GI foods about 20 minutes before your workout to keep up your stamina. Follow your workout with a high GI snack.

Low GI Foods:
Green Beans
Grapefruit
Oatmeal
Barley
Yogurt

High GI Foods:
Graham Crackers
Pretzels
Rice Cakes
Bagel
Fries

A common misconception is that carbohydrates = energy. They will actually have the opposite effect and make you drag, which is not what you need during your workout. Notice that the low Glycemic Index foods, the ones you eat before your workout, are the lowest in carbohydrates. What you really need is protein and iron to sustain energy. Good sources of iron are clams, green veggies, and fortified cereals. Protein will also help muscles repair and recover after a hard workout through protein synthesis. Stock up on lean meat such as turkey, fish, or chicken. The amino acids in lean meats help to build and repair muscle as well. Add in some fresh veggies, beans, and eggs. It can be hard to eat healthy all the time if you are busy, so cut up the veggies ahead of time or boil some eggs to make them easy to eat on the go.

For Muscle Building Workouts: Protein Protein Protein. Since the muscles are being worked harder than a regular cardio workout, you will need more protein to help them cope with the extra stress. Carbohydrates and fats will do nothing to speed up this process and may, in fact, hinder it. Eat lots of protein and send them to work on your muscles.

For Cardio Endurance Workouts: Follow the Glycemic Index suggestions. Before going for a long run or strenuous bike ride, eat some yogurt and cherries. While you are coming down from your runner's high, munch on some low-fat pretzels or rice cakes to restore the carbohydrates you burned. A carb-free diet such as Atkins will not help you a lot here. You just have to eat the right kind of carbs and at the right time.

For Weight Loss Workouts and Maintaining Healthy Weight: Balance. Pull out the old food pyramid and make sure you are getting the appropriate amount of each food group. Most people do not eat enough fruits and veggies, resulting in too much fat or carbohydrates in the diet. Too many carbs result in them being converted to fat that is stored in the body, which will work against your workout. Find the right kind of fats: monounsaturated and polyunsaturated. You can find these in peanuts, almonds, avocados, and salmon. Monounsaturated fats, in particular, will help you lose weight with your workout.

As always, check with your doctor to make sure you are on the right track and find a good multi-vitamin that will compliment your workout needs.

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