The study, published in the May issue of The Journal of Nutrition, looked at the effects of different types of meals before workouts. The results showed that people who consumed a breakfast with a low GI rating burned more fat during their workout, while those who ate a meal higher on the GI burned more glucose.
The Glycemic Index
The researchers recommend that people who want to lose weight choose low-GI foods for their pre-workout meals. But what does that mean? The glycemic index ranks carbohydrate foods on a scale from zero to 100 based on the extent to which they raise blood sugar levels. Those higher on the scale raise blood sugar quickly, while those lower on the scale raise it more gradually and steadily.
Avoiding High-GI Foods
In general, avoid anything that is processed or sweetened – these are the foods that are highest on the GI scale. White potatoes, bread or grains, baked goods, cookies and sweetened cereals will cause your blood sugar to spike quickly, and then crash quickly. Not good if you need sustainable energy for a long workout.
Low-GI Foods
Whole grain bread, cereal, rice and pasta, as well as most vegetables, have a low to moderate GI. Most whole fruits fall in the middle somewhere, although sweeter fruits such as pineapple are on the high end. Consuming protein or fat with your grains can lower the overall GI rating of your meal, which reduces the effect on your blood sugar levels.
If you're looking for foods to eat to optimize your workout, here are a few ideas.
- Cook up some old-fashioned oatmeal, not the quick cooking or instant kind. Add fruit and milk and you have a complete meal that won't upset your stomach during a long run.
- Try whole wheat pasta with tomato sauce and meat before an afternoon or evening workout. Or for a quick meal, stir-fry your favourite vegetables with some chicken and add to brown rice.
- Whole wheat toast with a scrambled egg and cheese, or a small bagel with peanut butter, also offer balanced energy.
There are other things to watch for if you want to get the most out of your workout. The most important is to stay hydrated. This means drinking water before, during and after you exercise. If you feel thirsty, you're already starting to get dehydrated.
If you're going to work out for more than an hour, you may need a sports drink to properly hydrate your body. But if your goal is also weight loss, watch the sugar and calorie content of these drinks. Drink too many of them and they will negate the calories you just burned exercising.
Finally, watch your portion sizes. If high performance is your goal, light meals offer energy without the bloating and discomfort that often comes from eating too much. And even the healthiest foods will not help you lose weight if you eat too much of them. Many people find that reducing the amount of grains and potatoes they consume helps with weight loss.
Whether you want to get the most out of your workout, or drop a few pounds while you focus on exercising, by eating foods that have a low-GI and being careful about your portion sizes and hydration, your diet can help you achieve your goals.
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