Glycemic index is a very commonly touted by nutritionist as the holy grail to losing fat.

Glycemic Index:

Glycemic Index is simply the measure of glucose concentration in the blood stream after ingesting a carbohydrate meal. High Glycemic Indexed foods raise blood sugar very fast, and as a result insulin. Low Glycemic Index foods raise them slowly and steadily, and as a result there is not an extreme insulin “spike”. Glucose tablets is given the reference point with a measure of 100. Foods below 60 are low glycemid, 60 to 70 are mid-glycemic and over 70 are high glycemic.

The results of the glycemic Index have been surprising. Sugars are lower than starches and pasta.

You can find charts of the Glycemic Index all over the net.

Glycemic Index & bodybuilding:

As bodybuilders we want to maintain high insulin sensitivity for general health and for maximizing our gains. We also want to manipulate insulin levels at certain times. As a result, it is important we study the glycemic index chart.

Insulin sensitivity results in better body composition long term. In other words, higher muscle mass and lower fat is acheived better with insulin sensitive individuals. The way to help with insulin sensitivity is to avoid nasty insulin spikes. Insulin spikes usually are brought on by high glycemic foods. A diet that is mainly low to mid glycemic index foods will help keep your body insulin sensitive. Taking a lot of fat with a high glycemic carb will also slow it’s digestion and reduce the insulin spike effect.

In bodybuilding for maximum muscle gains, the ideal time to have something high glycemic is post workout. The reason being, is your glycogen stores are low and your body can absorb the insulin spike without too much negative effects. Many bodybuilders feel it is not even necessary to have a high glycemic index carb post workout either.

Being that I carry the diabetic risk gene, I decided to stop having very high glycemic shakes (maltodextrin or dextrose) after my workout. Instead I will have solid food carbohydrates an hour after workout. To me my insulin sensitivity long term, is more important than maximizing my muscle gains.