It is thought that a release of insulin will occur due to a high rise in blood glucose when GI foods are chosen before exercise. There are however feared side effects of high GI carbs, these are when the insulin causes a big fall in glucose levels before the exercise workout has begun (rebound hypoglycaemia) and also and increased rate of early glucose oxidation. It is thought that better performance in exercise occurs when glycogen sparing occurs with the low glycaemic trial. There is however no clear benefit that research has found. It is mainly thought that low GI foods and high GI foods eaten before exercise show no major differences regarding performance levels.
Drinks containing carbs are highly recommended during exercise for athletes. It has been shown that ingesting carbs is acceptable if the race/match is no longer than 90 mins, the session is longer than an hour or if a pre-exercise meal isn't possible. It can also help improve performance during exercise when consuming isotonic drinks as it delays the onset of fatigue. This can be as effective as consuming a pre-exercise meal. It is also an advantage that fluid is replaced by an isotonic drink.
In particular, during the 2 hours after a training session, the muscles are a lot more sensitive to the effects insulin produces creating a more reliable replacement for the lost glycogen. Immediate consumption of GI carbs helps the high synthesis of muscle glycogen.
The reasons why high GI (glycaemic index) carbs post-exercise are recommended is due to increased glucose availability/uptake, insulin and glycogen synthesis. There are also recommended guidelines, they are as follows: post-training = 1 gram carbohydrate per kg of body mass every 2 hours or 50 grams per meal, the 1st intake to be within 15 minutes of the workout ending and intake over a day = 7-10 grams carbohydrate per kg or 500-700 grams of carbohydrates per day.
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