Anabolism is the construction of complex molecules from smaller units to create new cellular materials including enzymes, proteins, cells and tissues. In other words it provides the body’s growth, maintenance and repair functions.

Catabolism works in the opposite direction and is the breakdown of complex molecules into smaller units and the release of energy to fuel anabolism.

Where does the energy come from?

Energy is produced in every cell of the body as a result of the catabolism of carbohydrates, fats and proteins. Energy is released when a chemical bond is broken within the substance adenosine triphosphate (ATP). The ATP molecule, found in every cell in the body, consists of a carbon “backbone” to which three phosphate groups are attached.

When one phosphate group breaks off energy is released and the molecule is converted to adenosine diphosphate (ADP). A new phosphate group immediately attaches to the ADP molecule, turning it back into ATP and this process repeats itself continually. You can think of ATP as a fully charged battery, which can provide instant energy. But only a small amount of ATP is stored in the muscles for immediate use and when you begin to exercise the body must manufacture more ATP by mobilizing its reserves of glycogen, in the first instance. 

A quantity of glycogen is stored in the muscles and in the liver, and is capable of providing sufficient energy for most activities. However, when exercise is carried out over prolonged periods, glycogen supplies can become exhausted and additional fuel is required.

Stored fat can provide this fuel, but only when sufficient oxygen is present within the body to metabolize it. Proteins can also be used as energy for exercise. However, this involves the breakdown of muscle tissue into amino acids for energy production. The body resorts to this only when glycogen supplies are low. 

A diet low in carbohydrate reduces the amount of stored glycogen. This means that protein is more likely to be mobilized to create additional energy, leading to the loss of muscle and lean tissue.

What are the Basal Metabolic Rate and the Resting Metabolic Rate?

The Basal Metabolic Rate or BMR is the amount of energy used by the body for the vital functions while at rest and when the digestive system is inactive. It is normally expressed as the number of calories required daily. A true reading of BMR is difficult to ascertain because it requires the body to have fasted for approximately twelve hours prior to measurement and to be completely at rest.

Resting Metabolic Rate or RMR is similar to BMR but is measured under slightly less stringent conditions. Both are influenced by age, sex, height and even climatic conditions and although they differ in scientific definition, they are generally regarded as interchangeable terms.

Nutrition and Metabolism

Good nutrition plays a vital role in maintaining metabolism at optimum levels. The body needs a wide range of nutrients to function optimally and even a slight deficiency of one vitamin or mineral can slow down metabolism and cause chaos throughout the body. 

Maintaining a fully functioning metabolism is therefore critical for the athlete or strength trainer. Adhering to the principles of the food pyramid is a great start in achieving the correct balance. 

But most of us need some assistance in achieving the perfect plan, particularly if you make a change to your training program.

plan:one gives you the helping hand you need, at the click of a mouse, so you can be 100% sure that all your bases are covered, whatever your metabolism.

Given the importance of good nutrition it is puzzling why many people who are interested in bodybuilding and fitness don’t pay enough attention to what they eat. One of the main reasons for this is that when you read the fitness magazines, page after page is full of information about nutrition supplements that make big claims and promises that are hard to ignore.

The “evidence” behind these claims certainly makes a compelling case for the various powders and capsules. 

They almost make it seem that food is a poor substitute for their “perfect formulation”.

Take branched-chain amino acids (BCAAs) as an example.

These are three essential amino acids (leucine, isoleucine, and valine) and they make up about one-third of our muscles. During exercise, BCAAs are broken down (or metabolized) within the muscles and are used by the body to supply energy. 

They are particularly important during periods of sustained exercise (25 minutes or more) when the body uses BCAAs as its main source of energy.

So taking a BCAA supplement seems to make sense. Or does it?

The problem is that the synthetic BCAAs contained in supplements are not as easily absorbed by the body as the BCAAs found naturally in foods such as eggs, red meat and whey protein powder. This means that only a small proportion of the BCAAs contained in the supplements is actually used to create energy; the rest is totally wasted. 

The same is true for very many of the hyped up supplements that the magazines and fitness “gurus” want you to buy. 

And there is one reason for this, and one reason only: they are making a clean fortune from them.

Many of the magazines are in fact owned by supplement companies and those that aren’t generate a lot of their income from supplement company adverts – so there are clearly vested interests. But the purpose of this article is not to bash the big supplement companies – it is to provide information on the value of good nutrition and to help you get real results from your training.

Do I Need Any Supplements?

It is scientifically proven that the vitamins and minerals contained in food are more easily absorbed by the body than those within supplement capsules and powders.

However, a daily multi-vitamin and mineral supplement containing the recommended daily allowances (RDA) is unlikely to cause any ill-effects and can serve as a safeguard against a less than perfect diet.

What About Antioxidants?

Everyone has heard of the term antioxidants and knows that they are important for health. But what are they and what do they do?

Simply put, antioxidants are vitamins or minerals that help prevent damage to the heart, arteries and other tissues. They do this by neutralizing the harmful free radicals that are created as a by-product of metabolism.

During exercise the rise in body temperature and increase in respiration levels increases the rate of free radical production and more antioxidants are needed to keep these in check. Antioxidants are found in vitamins C, E and beta-carotene (a provitamin found carrots and other fruits and veg) and in the minerals copper, manganese, selenium and zinc.

The daily requirements of all of these nutrients are found in a good, balanced diet and there is little evidence to support the need for supplementation. However, as noted earlier, a general purpose multi-vitamin and mineral supplement will make good any shortfall.

Using plan:one makes sure that you get the best possible nutrition to achieve the fastest results from your training program, without unnecessary nutritional supplements.

The pyramid is made up of six main building blocks, or groups of food:

1. Grains (bread, cereals, pasta, rice)
2. Vegetables
3. Fruit
4. Dairy (milk, yogurt, cheese)
5. Meat and Beans (meat, poultry, fish, beans, eggs, nuts)
6. Oils

In addition to these six groups is a discretionary allowance which includes sweets and treats not included elsewhere in the pyramid. Because the needs of individuals vary, the actual amount required of each food type varies depending on factors such as age, sex and level of activity. Achieving a precise balance is complex but the principles behind the food pyramid are simple and easy to incorporate into your daily eating plan. 

Grains

This covers a large range of foods including bread, cereals, pasta and rice which are high in carbohydrates and provide the body with energy.

For optimum fitness, this group should account for at least 60% of the total calorie consumption each day. Depending on individual calorie intake, this equates to between 6 to 8 ounce equivalents each day for a moderately active individual. Training and intense physical activity will increase this requirement. An ounce equivalent in the grains food group equates to half a cup of cooked rice or pasta, an ounce of cereal, an average sized slice of bread or half of a small bagel.

To maximize the benefit of grains, at least half of all grain foods you choose should be wholegrain instead of refined. These provide more roughage and are richer in vitamins and minerals than their more processed counterparts.

Vegetables

Vegetables are packed with vitamins and minerals and a healthy diet should include a minimum of 21/2 to 3 cups a day.

In this group, one cup is the equivalent of a cup of chopped vegetables, two cups of raw leafy greens, or 8 oz of vegetable juice. Vegetables are low in calories, so more is better. The variety of vegetables is endless and many can be eaten both cooked and raw or in juice form. Go for a variety of color and choose fresh or frozen veggies where possible. Canned products tend to contain higher levels of sodium, although rinsing with water helps to reduce it.

Fruit

Fruits are vital to health and like vegetables, are crammed with essential vitamins and minerals.

The daily diet should include between 11/2 and 2 cups a day and again there is a massive amount of choice available. As with vegetables, fresh is best but canned, frozen and dried are also healthy choices, providing they do not contain added sugar. Fresh fruit juices also contribute to the daily requirement. In this group, one cup is the equivalent of a cup of chopped fruit, 8 oz of fresh juice or half a cup of dried fruit.

Bananas, apples or and pears are perfect, portable snacks to assist recovery after a training session. 

Meat and Beans

Meat and beans are rich in protein which is essential for muscle building and repair. It is also vital for healthy bones, cartilage, skin and blood as well as the development of enzymes, hormones and vitamins in the body.

Depending on your overall calorie intake, 5 to 61/2 ounce equivalents are required daily. For meat eaters, chicken, turkey, fish are excellent, low fat choices with an ounce equivalent being 1 oz of cooked meat. For non-meat eaters, beans, nuts, eggs and tofu are great sources of protein. Ounce equivalents for favorites in the non-meat category are:

• Peanut butter – 1 tablespoon
• Nuts and seeds – ½ ounce
• Cooked dry beans – ¼ cup
• Egg – 1 whole egg

It is important for meat eaters to eat a variety of non-meat proteins to avoid eating an excess of the saturated fats found in meat.

Milk

Milk and diary products, particularly low-fat milk, yogurt and cheese are important elements in the daily diet and 3 cups per day are recommended.

They are all rich sources of calcium which is essential for bone health, which is particularly important for women. They are also rich in potassium, vitamin D, and protein. It is important to limit the amount of full fat dairy products as these are high in saturated fats and can lead to health problems if eaten to excess.

A cup in this food group equates to a cup of liquid milk or yogurt, 11/2 oz of natural cheese or 2 oz of processed cheese.

Oils

Oils are important for good health with most being high in monounsaturated or polyunsaturated fats, and low in saturated fats. The daily requirement of between 5 and 7 teaspoons is easily obtained from a wide variety of foods including:

• Nuts
• Fish
• Mayonnaise
• Soft margarine (with no trans fat)
• Cooking oil
• Salad dressings

Discretionary Calories

The tip of the pyramid is a discretionary calorie allowance. Any calories left over after eating the essentials from the food pyramid may be spent on treats such as desserts, candy or an alcoholic drink.

So, if your daily allowance is 2,000 calories and you “spend” 1,850 on your essential nutrition, you have 150 calories leftover to spend on the treats of your choice.

Summary

The food pyramid aims to simplify the complex science of nutrition to make it possible for everyone to design a healthy diet.

But it can still be a challenge to get the balance right and to make your diet interesting and right for your lifestyle, particularly if you are an athlete or training regularly.

plan:one incorporates the principals of the food pyramid and takes the pain out of preparing your daily nutrition plans, leaving you more time to train. It ensures that you get the perfect balance for your own individual needs every day.

Get the most from the food pyramid with plan:one.

A firm, powerful body with good muscle definition is the aim of all strength trainers. There are many forms of strength training and they are all effective in building muscle, but only with the correct nutrition. Protein is essential for muscle building and repair. It is also vital for healthy bones, cartilage, skin and blood as well as the development of enzymes, hormones and vitamins in the body.

When you exercise, muscle fibers are placed under stress and this causes micro tears. That’s why muscles can ache a day or two after an exercise session. The body immediately sets out to repair the damage using nutrients including amino acids, which are made available by the metabolism of protein. The muscle proteins created are myosin and actin and during the repair process these build up in the fibers to create stronger muscles.

The importance of protein in this process is evident and it might seem reasonable to assume that eating more protein will result in more effective muscle development. However, this is not true and later in this article we will look at the reasons why.

So how much protein is the right amount?

Adults who undertake limited exercise are advised to consume 0.8 grams of protein for each kilogram of bodyweight. For an adult weighing 80 kilograms (176 lbs) this would work out at 64 grams (2.3 oz) of protein daily. For higher levels of activity, the daily protein requirement increases. In the case of a strength trainer, to ensure good muscle growth the protein requirement effectively doubles to 1.6 grams of protein for each kilogram of bodyweight. So for an 80 kilogram (176 lbs) adult the amount would be 128 grams (4.5 oz) of protein a day.

Aerobic exercise is even more demanding of protein, due to the body’s need for additional energy. Although the body uses carbohydrates for energy first, when supplies from this source are exhausted, it will utilize components from certain proteins to supply additional energy. The components it uses are called branched-chain amino acids (BCAA). To allow for aerobic sessions the recommended protein requirement increases to some 1.8 grams per kilogram which equates to a total of 144 grams (5.1 oz) for our subject weighing 80 kilograms (176 lbs).

In preparation for competition, bodybuilders decrease their calorie consumption to reduce body fat levels. At this stage it is important to maintain a high protein intake to avoid loss of muscle along with the fat. So pre-competition, protein levels should be within the range of 1.8 grams to 2.0 grams per kilogram of bodyweight or 144 grams (5.1 oz) to 160 grams (5.6 oz) for a 80 kilogram (176 lb) person.

Protein is vital in building and maintaining good muscularity. Although athletes and strength trainers must consume more protein than those who take little or no exercise, there is no benefit in exceeding the guidelines above.

Good Sources of Protein

There is a wide range of protein rich foods suitable for meat eaters and also vegetarians. For meat eaters, chicken, turkey, fish are excellent, low fat choices. However, red meat is also a rich source and although it does contain a higher proportion of fat than its paler counterparts it also delivers high levels of zinc and iron, both essential for good health. Other meats such as pork and lamb are also generally higher in fat than poultry and fish but if lean cuts are selected, then these are also excellent protein options.

It is important to remember that not all of the daily protein requirement should be derived from animal sources. There is a vast array of protein rich options suitable for non-meat eaters including beans, nuts, eggs, tofu and dairy products like low-fat and non-fat cheese, milk and yogurt. However vegans, who do not eat any animal products like eggs or dairy products, face a challenge in ensuring that all of the essential amino acids are included within their diet.

There are 20 amino acids and of these, nine are classed as “essential” which means they can only be obtained from food. The remaining 11 “non-essential” amino acids can be produced by the body from other compounds. Foods that contain all of the essential amino acids are known as “complete” proteins and these are almost exclusively from animal sources including meat, dairy products and eggs.

Soyabeans are the main exception to this rule and offer one of the few complete protein sources to those following a vegan diet. To ensure an adequate supply of amino acids, vegans are advised to eat a slightly higher amount of protein (approximately 10% more) each day than non-vegans and to include a wide variety of beans and grains in their diet.

The dangers of a high protein diet

It is clear that protein plays a vital role in building and maintaining muscle. Many well publicized diets advocate a high protein regimen for effective weight loss and many, including high profile celebrities, have testified that they do really work. So it appears logical to assume that eating a larger amount of protein than the recommended amount could boost muscle development and assist with faster weight loss.

But surprisingly this is not the case.

High protein diets are in fact detrimental to the body for a number of reasons. Firstly, they are usually very low in roughage which slows down digestive transit and causes constipation which contributes to a feeling of general sluggishness. A second problem is that the high protein diet often comprises a high proportion of meat and dairy products which are loaded with saturated fats and cholesterol, both of which have serious implications for overall health and cardiac health in particular. Thirdly, when excess protein is present in the system, it is broken down by the body with some being converted into urea which is then excreted in the urine. A large amount of nitrogen is created by this metabolic process which is passed through the kidneys, causing stress to these organs and can lead to long term health problems.

Furthermore, any remaining protein will be converted into glucose and if the body does not need the glucose immediately it will be stored as body fat. Finally, the presence of high protein levels causes calcium depletion and this can be problematic in later life, with women in particular being vulnerable to brittle bones (osteoporosis).

So given these adverse effects, there is clearly no benefit in eating more protein than the body needs. Following the daily guidelines for your bodyweight, sex, age and level of activity will ensure that you get the optimal amount for your personal requirements to build and maintain muscle strength.

plan:one makes sure that you get the optimum amount of proteing to achieve the fastest results from your training program.

When the muscles need energy, glycogen is broken down to release energy in the form of glucose. However, when glycogen levels are depleted because of prolonged exercise, the body needs more fuel and will begin to use protein as an energy source. This diverts the valuable protein away from its primary function of muscle repair and maintenance, which is detrimental to muscle development. 

Fat is a further energy source, but it is the least available to the body and is dependent on the presence of carbohydrate to trigger its metabolism. Without sufficient carbohydrate in the body, fat cannot be burned efficiently and remains stored.

In summary, sufficient carbohydrate in the diet ensures that protein is preserved to carry out its primary function of muscle repair and building and that fat can be mobilized effectively into energy when additional fuel is required.

The main sources of carbohydrate

Carbohydrates fall into two distinct categories: simple and complex.

Simple carbohydrates contain simple sugars such as fructose and glucose which are commonly found in fruit, some vegetables, honey and refined sugars as well as dairy products (particularly low-fat options). These simple carbohydrate foods provide a quick release of energy to the body, which is particularly important post-exercise.

Complex carbohydrates, commonly known as starches, occur primarily in cereal and grain products. Complex carbohydrates act as slow release fuels for the body and are filling and satisfying to eat. They also contain soluble and insoluble fiber which are essential for healthy digestion and elimination.

To maximize the benefit of grains, at least half of all grain foods you choose should be wholegrain instead of refined. These provide more roughage and are richer in vitamins and minerals than their more processed counterparts. 

How much carbohydrate do I need?

For strength training, a good rule of thumb is to derive around 70% of overall calorie intake from carbohydrate sources. Therefore if your overall calorie allowance is 2,500, you should consume 1,750 calories in the form of carbohydrate.

But don’t carbohydrates make you fat?

The good name of carbohydrates has been sullied over the years by misguided beliefs that they are fattening and many fad diets have profited magnificently from perpetuating this myth. Yes, it is true that carbohydrates are converted to glucose (sugar) within the body and yes, it is also true that if you don’t use up the glucose, any surplus will be converted into fat and stored.

However, this will happen only if you eat more calories than you require. But whether your additional calories come from high carb foods such as potatoes or bread or from carrots or salads is not important – it’s the number of calories that count.

Carbohydrates are not the enemy. Maintaining a high carbohydrate diet is essential for all strength trainers and athletes.

plan:one calculates exactly how much carbohydrate you need to get the best possible nutrition to achieve the fastest results from your training program.

So when you begin an exercise session, your body calls upon its stores of glycogen for fuel. It is only when glycogen supplies are exhausted that fat may be mobilized as a fuel source, but only when oxygen is present.

Regular exercise and aerobic exercise in particular improves the circulatory system, enhancing the transportation of oxygen around the body which facilitates the breakdown of fat for use as energy. So for short bursts of aerobic exercise and most strength training sessions, the body’s fuel of choice will be glycogen and not fat.

What are the types of fat in food?

There are three main types of fat in food: saturated, polyunsaturated and monounsaturated and it is important to understand a little about each of these.

Saturated fats are usually hard or solid fats (when at room temperature) and are found mainly in meat and dairy products.

Polyunsaturated and monounsaturated fats are usually in the form of oils at room temperature and are derived mainly from plant sources and oily fish. Some margarine products are high in poly or monounsaturated fats and are solid at room temperature because they have undergone a process called hydrogenation. This changes their chemical structure and produces trans fats, which are linked to an increased risk of coronary heart disease.

How much fat should I eat?

Fat is high in calories, with each gram of fat equating to 9 calories which is more than twice the calorie value of a gram of protein or carbohydrate (at 4 calories per gram).

The amount of fat in the average adult diet should be within the range 20% to 35% of the total calorie intake. However, for strength training and bodybuilding, the lower limit of 20% is recommended to maintain leanness and definition.

This means that if your daily calorie requirement is 2,500, then the amount of fat in your daily diet should be 55.6 grams (equivalent to 500 calories).

All fats are not equal and most of your intake should be poly or monounsaturated fats, as opposed to saturated and trans fats.

Maintaining a low fat diet is not difficult to do if you follow these simple rules:

• Stick to low-fat options where you can
• Choose the leanest cuts of meat
• Trim off visible fat
• Keep processed foods to a minimum

Using plan:one makes sure that you get the best possible nutrition, with just the right amount of fat, to achieve the fastest results from your training program.

When you exercise you need to drink even more because of the water lost by sweating. The actual amount lost will depend on the type of exercise you do, your bodyweight and the air temperature but you can lose 2 pints or more for each hour of exercise and this must be replaced.

How do you know if your are dehydrated?

There are a number of indications for dehydration and you should remain vigilant for these.

Dark colored urine with a strong odor is one of the most obvious signs. Other warning signs are dry throat and mouth, dry cough, dizziness, extreme tiredness and loss of appetite. Symptoms of severe dehydration are more dramatic and include pain when urinating, muscle cramps and spasms, headaches, nausea and even delirium.

When is the best time to drink?

Drinking sufficient water at regular intervals throughout the day will ensure that the body remains hydrated and functioning properly. At exercise time, it is advisable to drink 2 cups of water two hours before your session. Immediately before exercise drink a cup of water, and sip between 2 to 3 cups during each hour of your session. After an exercise session you also need to drink to replace the fluid lost through sweat. To accurately assess your needs, weigh yourself before exercise and again on completion. You will need to drink one pint of water for each pound of weight that you have lost.

Are sports drinks better for me when I am exercising?

Most sports drinks contain a mixture of carbohydrates and electrolytes (minerals) dissolved in water and they are often fruit flavored and pleasant to drink. When you exercise for longer periods (in excess of an hour) then sports drinks are beneficial because the carbohydrate provides the body with readily available energy to boost performance.

Otherwise, for shorter periods of exercise there is no real benefit over plain water, despite the promotional claims of the manufacturers of these drinks.

plan:one calculates exactly how much water you need to make sure that you achieve the fastest results from your training program.

Each vitamin serves a vital function within the body and the following table outlines what each one does and gives examples of the foods it is found in. The table also provides information on the recommended daily allowance (RDA) or the guidelines for adequate intake (AI) for an average adult (AI values are marked with *).

Sources: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board / USDA

Using plan:one makes sure that you get the vitamins you need to achieve the fastest results from your training program.

There is usually no need for supplementation, but a general multi-mineral tablet or capsule can be taken to without ill-effect. The list of minerals can be broken down into two main categories based on the amount required: macro and micro (trace).

The following tables outline the functions of each essential mineral and summarize some of the main food sources. The table also provides information on the recommended daily allowance (RDA) or the guidelines for adequate intake (AI) for an average adult (AI values are marked with *).

The Macro Minerals

Sources: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board / USDA

The Micro (Trace) Minerals

Sources: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board / USDA

Using plan:one makes sure that you get the minerals you need to achieve the fastest results from your training program.

What is GI?

GI is a method of comparing the effects of the carbohydrates in the food you eat on blood glucose levels. It is based on the rate at which carbohydrates break down to release glucose into the bloodstream. Foods that break down rapidly into glucose are said to have a high GI and conversely foods that break down slowly and release glucose gradually have a low GI.

The index ranges from 0 to 100, with glucose representing the upper limit of 100. All foods can be divided into the ranges low (0 – 55), medium (56 – 69), or high (70 -100), with a range of examples shown in table xx.

What is GL?

GL or glycemic load is an additional measurement which gives a fuller picture than does the glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar but the GL indicates how much of that carbohydrate is in a serving of a particular food. Therefore the GL of a particular food will vary depending on portion size.

The GL of is calculated based on the quantity (in grams) of the carbohydrate content within the serving, multiplied by its GI and then divided by 100. A GL of under 10 is low, 11 to 19 is medium and 20 or more is high. 

To illustrate, watermelon has a (high) GI of 72 and a carbohydrate content of 5%. Therefore the GL calculation of a 100g serving of watermelon is 5 x 72 / 100 = 3.6 (low). The GL of a 120g serving of banana with a GI of 52 (low) and a carbohydrate content of 20% would be 24 x 52 / 100 = 12.48 (medium).

Taking account of both the GI and GL is beneficial: the GL helps you select portion sizes; while GI helps you differentiate between good and bad carbohydrate choices.

What is the connection with Insulin?

The hormone insulin plays a vital role in our metabolic system. It is produced in the pancreas and its main function is to distribute glucose throughout the cells of the body and to facilitate storage of excess glucose, in the form of glycogen, in the liver and muscles.

When low GI foods are eaten, a steady stream of glucose is released into the bloodstream and the body produces a steady flow of insulin to distribute it effectively.

The problems arise with high GI foods. When these are eaten, blood glucose levels surge and the steady flow of insulin is unable to cope. To compensate, the pancreas goes into panic mode, quickly producing a torrent of insulin to deal with it. 

In a bid to regain equilibrium, the glucose is rushed to the fat stores instead of being distributed to the cells. Over time, this can damage the metabolic system, leading to obesity and diabetes. Eating a low GI diet plays a major role in promoting health and preventing these insulin related problems.

What are the health benefits of a low GI diet?

There are numerous benefits to choosing to follow a diet rich in low GI foods, particular for those involved in strength training, sports and athletics.

Key benefits include:

• Increases endurance and blood sugar stability
• Regulates cholesterol levels for heart health
• Increased dietary fiber promotes digestive tract health and encourages weight loss
• Reduces the risk of developing diabetes
• Boosts the immune system, which is inhibited by high sugar consumption
• Guards against the risk of breast cancer
• Reduces levels of homocysteine which is linked to heart problems and Alzheimer’s disease
• Healthier skin due to the reduction in sugar intake

So how do I know which foods are low GI?

There are a number of factors that determine the GI of foods.

Sugar levels

There are four main types of sugar: glucose, sucrose, lactose and fructose.

Glucose, as outlined above, is the upper benchmark for the Glycemic Index (100) as it is immediately available and raises the blood sugar rapidly. It is often present in energy and sports drinks for this reason. Sucrose is found in processed foods and table sugar and falls within the medium GI range.

Fructose (found in fruit) and lactose (from dairy products) are more complex sugars and most foodstuffs containing these sugars are classified as low GI.

Carbohydrate content

Carbohydrate rich foods are readily converted to glucose by the body and are generally classified as medium or high.

Foods that are high in protein (such as meat, poultry, fish and eggs) or high in fat (including butter, margarine and oils) contain no carbohydrate and do not convert to glucose. Therefore, these foods have a low GI rating.

Amount of Fiber

High fiber foods such as beans, lentils and other legumes are broken down very slowly and therefore the release of glucose is gradual. They are classified as low GI.

Level of acidity

Foods with a high level of acidity such as citrus fruits (citric acid) and dairy products (lactic acid) pass through the system slowly, retarding the rate at which glucose is converted.

The Golden Rules of a Low GI Diet

Carbohydrates

Carbohydrates account for the bulk of a well-balanced diet, so the first step is to make sure that your carbohydrates fall into the lower GI ranges.

One of the easiest steps you can take is to replace white bread and white rice with wholegrain and brown varieties. These are richer in fiber and therefore are digested more slowly. Grains like barley, bulgar wheat, millet and buckwheat all have a low GI and are rich in a range of important minerals and B vitamins. These are versatile and quick to prepare and can make tasty alternatives to bread, rice and potatoes to add diversity to your diet.

Pasta is an excellent carbohydrate rich food with a low GI (in most cases). For maximum effect, pasta should be eaten “al dente” because if it is over-cooked the starch converts more readily to glucose and this raises it GI.

Potatoes are a staple carbohydrate rich food but unfortunately they have a high GI, with the exception of new potatoes which are classified as low. Surprisingly, sweet potatoes have a medium GI rating and are more acceptable than the standard. 

Breakfast cereals tend to fall into the high GI range because most of them are highly processed with high sugar content. However, high fiber bran flakes and traditional oatmeal make satisfying breakfast options.

Protein

Foods which are pure protein (meat, poultry, fish, eggs, fats and oils) contain no carbohydrate and have a low GI. 

However many high protein foods also contain carbohydrates and can fall into the medium or high GI ranges. These are mainly processed and refined foods which are best avoided. Many dairy products contain the sugar lactose. However this is converted slowly by the body into glucose and results in products such as cheese, yogurt and milk being categorized as low GI.

Beans, lentils and other legumes are again low on the GI scale because of their high fiber content, making them an ideal source of protein. Nuts and seeds are also high in protein and are rich in fats and oils. Consequently, they have a low GI and make versatile snacks and accompaniments.

Vegetables and Fruit

Most vegetables and fruits fall into the low GI range and are therefore vital elements of the diet.

Starchy vegetables such as parsnips, swede and beetroot, however, fall into the medium GI range with some, like pumpkin, being classified as high and should be eaten in moderation. Most fruit may be classified as low GI, despite the high levels of sugar they contain. The acidity, high fiber content and the dominance of fructose (as opposed to glucose) all contribute to this low rating.

There are though a few exceptions. Fruit juices (which contain little or no fiber) and canned fruit (which has undergone processing), tend to convert more readily to glucose and have a medium to high GI rating.

A few points to bear in mind

The beauty about a low GI diet is that it gives you freedom to eat a wide range of foods to make your eating plan as interesting as possible.

No foods are totally banned from your plan, but the amount of high and medium GI foods must be kept under control. As a rule of thumb, you should eat no more than one portion of a high GI food or two portions of medium GI foods a day. Maintaining blood sugar at an even level is at the heart of the low GI plan. Eating breakfast is an essential element to kick start your metabolism. Without it your mental and physical performance are impaired because you are running on an empty tank. 

To maintain optimum levels, you should eat a number of small meals throughout the day instead of two or three larger ones, which impose greater demands on the body.

A low GI diet really can unlock your potential as an athlete or strength trainer. Start eating a low Glycemic Index diet today and enjoy the health and performance benefits right away!