Donât forget, nutrition is all about growth and energy. And carbohydrates are your muscles best energy source. They provide the muscle glycogen that powers your workouts. Did you know you can completely deplete the muscle glycogen from both liver and exercised muscle in less than 2 hours! (a situation you want to avoid at all costs.) That why itâs so important to get the right amount or carbohydrates in every meal. Theyâre especially important for your recovery.
In addition, carbs help spare your muscle protein. Although the main role of protein is to build muscle tissue, your body will breakdown existing protein to use as energy if muscle glycogen stores are depleted. But thereâs one very important part of the carb equation that you have to get right- the glycemic index.
Getting the glycemic index right- maximum energy input
Not all carbohydrates are digested and absorbed at the same rate. The glycemic index is the relative measure of the increase in blood sugar after eating 50 grams of carbohydrates. The âstandardâ for the measure is pure glucose which is given a value of 100.
Now hereâs the general rule of thumb: Whenever possible, eat low and medium glycemic index carbs.
I made an easy to follow Glycemic Index cheat sheet for you:
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