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Glycemic Index: What you need to know

By | Published January 4, 2012

Carbohydrates should be watched like a hawk. By this we mean that carbohydrates do not typically
jump off the plate and rush into our bodies without us having made some choice to have eaten them.
We know that basically carbs do their best to break themselves down into our blood streams. All
foods have a basic glycemic index rating, this measures the rate of how quickly carbs will enter into
the bloodstream. Once there, carbs will be converted into energy or will be stored later as glycogen
(preserved energy).

The glycemic-index rating can be measured below. Foods can be measured against the rating
of other foods such as that of white bread, which weighs in at a score of 100. Foods which are
considered “healthy” but which have a glycemic-index higher than 100 (or are even close to 100) are:
baked potatoes, doughnuts, cereals such as cornflakes or Rice Krispies, bagels, instant rice, Nutri-grain
bars, macaroni and cheese and raisins.

Foods that are moderate on the glycemic index rating are ice cream, orange juice, chocolate, bananas,
spaghetti, popcorn, white and brown rice, cheese pizza, and oat bran. We don’t want to cause confusion
but some pastas are considered low on the glycemic-index rating. To clarify, the pastas which are noted
as low on the glycemic-index rating. Pastas considered low in this ranking are: fettucine, vermincelli,
white spaghetti, macaroni, linguine, as well as these fruits – apples, peaches, oranges, grapes and
grapefruits.

When we eat high glycemic-index rated foods, the foods break down and push quickly into our blood
streams, which leads to raising our blood sugar levels. This increases insulin which works to lower our
energy levels but quick! It can also grab fatty acid which will be stored in our fat cells for use later on if
our bodies need it.

Something else that bodybuilders may need is to utilize weight gain formulas. Some weight gain
powders are available in the market, but it is necessary to determine which ones are the best ones for
use when training. There are some high calorie weight gain formulas which are high in carbohydrates
and fats. There are other formulas which are lower in these components and are used in times of less
severe weight training. If the formulas have over 600 calories in a measured unit, and are less than 100
grams of protein in a serving, they may be acceptable in a bodybuilder diet. These weight gain formulas
can be mixed with water or low fat milk. These options may not work out for all of the bodybuilders
who use them. If there are people who are new to bodybuilding, it may help to help that person put
on weight quickly. Some bodybuilders use this strategy in the off seasons as well when they want to
add more calories. It is important to remember that these weight gain formulas are not meant to be a substitute for real food. These supplements are meant to be supplemental and not meant to take the place for real food and nutrients that the bodybuilder needs to sustain a healthy diet.

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