CYCLING PERFORMANCE TIPS

Jenkins, D.J.A. et al

Department of Nutritional Sciences, University of Toronto

The glycemic response (blood glucose levels over time) to two glucose polymers and bread were tested in 6 healthy volunteers. Three important points were made in this article:

• The glycemic response to two glucose polymers were virtually identical despite their different polymeric size, and approximately 60% higher than an equal carbohydrate load given as white bread. Classification of foods as simple or complex carbohydrates does not appear physiologically useful. Although many factors may influence the glycemic response to carbohydrate foods, the degree of complexity in terms of polymeric length does not appear to be one of them.

• No difference exists between the blood glucose response to a spectrum of carbohydrate substrates ranging from simple glucose alone to glucose polymers which are barely soluble in water. However other starches, such as white bread, are digested and absorbed more slowly, resulting in a lower glycemic index.

• The readily absorbed long chain carbohydrates may have an added advantage in supplemental feedings because of their lack of sweetness and decreased hypertonicity.