Serious about exercising? Apply the glycaemic index (GI) to your diet before, during and after exercise – and improve your performance, endurance and rate of recovery.

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Follow these steps: pre-exercise – carboload with low-GI foods; immediately pre-exercise – have a high-GI snack or drink (this does not apply to those athletes who develop hypoglycaemia during events and athletes who participate in ultra-endurance exercise); during exercise – use high-GI snacks and drinks; first 24-hours after exercise – use high-GI foods and drinks and increase protein intake; post-exercise – back to carboloading with low-GI foods.

Read more: GI values of common foods
 

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