Glycemic Index and Training

"Only those who will risk going too far can possibly find out how far one can go." – T.S. Eliot

Did you know that half of all Americans drink a soda or sugary beverage each day? One in 20 people drink the equivalent of more than four cans of soda each day. This is a study conducted by The Centers for Disease Control and Prevention and was based on person-to-person interviews with more than 17,000 people between 2005 through 2008. However, diet sodas, sweetened teas, flavored milk and 100% fruit juice didn’t count in this study. The sweet tooth winners are teenage boys as they drank the most sugary drinks. On the average ,males ages 12 through 19 drink nearly 2 cans of soda each day. These statistics were found in the Wall Street Journal September 1, 2011.

We do like our sugar and especially us boys. I know after a trial run  I look forward to drinking my smoothie which consists of fruits and vegetables. That’s what I did today after a short 6 mile morning run. The longer the distance or the more time spent on the trail the more sweet stuff the better.

 The October 2011 issue of Trail Runner added a few statistics. The article stated that the average American consumes 22 teaspoons of added sugar each day or 355 additional calories. Sweetener consumption has jumped by 19% since 1970. What does this mean for the runner?

According to Matthew Kadey, sugar laden foods or drinks with a high GI index like white bread, ice cream or high sugar energy bars about an hour before run may cause the runner to tire more quickly as a result of a  spike in blood sugar which forces the pancreas to pump out large amounts of insulin .  If this happens then there is a loss in performance because of the drop in blood sugar during exercise.

However, sugar spiked foods are recommended during training or on the trail because of the necessary glycogen requirement the body requires because it helps with energy storage. So when you’re out running on the trail and feel punk you likely require a sugar boost. One rule to follow is that if you’re exercising for less than an hour then water should be sufficient. And, if you’re exercising for over an hour consider consuming 30 to 60 g of simple carbohydrates for each hour.

The article went on to state that it’s recommended to get those carbs after exercise. I totally subscribe to that view because that’s what I want it. That doesn’t mean that I don’t like carbs during the rest of the day. I certainly don’t want you to get the wrong impression.

The article went on to recommend alternatives to our heavily processed refined sugar and high fructose corn syrup combinations: 1. Molasses;, 2. Date sugar; 3. Maple syrup; 4. Freeze dry powder; 5. Honey.

 Oh well I might as well mention that I have a dental appointment today since I have a cavity that needs filling.