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Nutrition Tips:
Carbohydrate
Fueling Products
There are lots
of carbohydrate-rich fueling products out there. They use a
variety of sweeteners/carbohydrate sources. What is the best
fuel for your activity? What is the Glycemic Index (GI) of the
sweetener?
Sucrose:
This is composed of glucose and fructose and known as table
sugar. It has a moderate to high GI.
Corn Syrup:
This is made from the breakdown of corn starch. Corn syrup is
primarily glucose. It can be modified (hydrolyzed) to produce
high-fructose corn syrup. This is a high GI.
Maltodextrin:
This is also made from corn starch.
It is sometimes referred to as glucose polymers. It is mildly
sweet and has a high GI.
Brown rice
syrup: This sweetener with a somewhat
nutty sweet flavor is made from rice starch. It is maltose and
a bit of glucose and is a high GI.
Does the
Glycemic Index Matter?
The glycemic
index is the rate at which food breaks down and appears in the
circulation as compared to glucose. The question is does it
make a difference as to the type of carbohydrate you consume
before and after exercise? A limited amount of research
suggests a low glycemic index (GI) meal eaten a few hours
before exercise may sustain the blood sugar level better for
extended exercise than a high GI meal. There is other research
that shows no difference in performance. During exercise it
makes sense to eat a high GI food or beverage to get a faster
release of glucose into circulation to meet the energy needs of
the muscle. There are many sports drinks, carbohydrate gels,
and bars that contain sugars that are moderate to high GI. The
moderate to high GI food or drink is also a good idea to consume
after the exercise to get a better load of glycogen into the
muscles.
How to
Determine your Sweat Rate
Your sweat rate will determine the amount of
fluids you need to drink during your exercise to keep you
hydrated. Weigh yourself before you start your exercise, and
then weigh yourself again after you have completed the
exercise. For every pound you have lost you need to add an
additional 16oz (2cups) of fluid to your work out. For example,
if you and drank 2 cups of fluids during the exercise and after
the exercise your weight was down 1 pound, you should be
drinking a total of 4 cups of fluid during that activity to keep
properly hydrated.
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