A food’s glycemic index (GI) indicates how rapidly it increases blood sugar levels after consumption. In humans, low GI food choices are shown to promote steady, lower insulin and blood glucose responses. As part of a calorie-controlled eating plan, this is thought to promote better muscle anabolism and fat utilization. Now, the results of a recent review support this theory. This review of all the current data concluded that for effective fat loss, the low GI route is definitely the way to go.
This recent report was completed by a group of highly regarded Australian researchers that carefully examined all the data on this topic. It appears as though low GI food choices promote fat loss as they ensure that blood glucose levels remain steady and therefore, allow fat to be burnt for fuel. Steady-state insulin levels also have another benefit for athletes and bodybuilders, they lock nutrients into muscle cells and keep muscle cells in an anabolic state for longer.
Carbohydrates that have a higher GI are good to use after a workout as they help to restore blood glucose and insulin levels after intense exercise. This sets the stage for optimum recovery by speeding nutrient transport into muscle cells. However, after the immediate 3-hour post-workout phase, a low-GI approach should be followed.
This is a key aspect of building a lean, muscular physique and obtaining much better results from exercise. I’ve mapped out a GI-influenced eating plan that will optimize recovery and muscle growth after training. You can read The Right Carbohydrates for Building Muscle here.
