A Low Glycemic Index Meal before Exercise Improves Endurance Running Capacity in Men

Wu, Ching-Lin; Williams, Clyde

doi:10.1123/ijsnem.16.5.510

Cited by 89 publications

(104 citation statements)

References 35 publications

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“…The result of this research is in line with the research conducted by Wong et al (2008) which suggests that the subjects with low-GI meal show faster finishing times when compared with those with high-GI meal (low GI = 98.7 minutes and high GI = 101.5 minutes). The same result of investigation is also obtained from Wu and Williams (2006), which suggest that the endurance capacity of subjects taking low-GI meal three hours before running on treadmill is larger than those with high-GI meal. Moore et al (2009) also concludes that the performance of cyclists significantly increased in low-GI treatment (92.5  5.2 minutes) rather than high-GI treatment (95.6  6.0 minutes).…”

Section: Resultssupporting

confidence: 72%

Influence of Glycemic Index-Based Menu on Endurance Performance of Athletes

Welis¹,

Rimbawan²,

Sulaeman³

et al. 2014

ASS

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Carbohydrate plays an important role in physical activity including in sports. However, consuming high carbohydrates before exercises can cause metabolic effects, i.e. unfavorable hyperglycemia and hyperinsulinemia in endurance performance before training. This research is aimed at knowing the influence of meal consumption with different glycemic indexes (GI) on the endurance performance of athletes involving in 5-km run. This research uses controlled random experimental design. The subjects taking part in this research are 15 athletes, consisting of 8 persons in low-GI group and 7 persons in high-GI group. After overnight fasting, the subjects consume the intervening meals in accordance with their groups (low GI or high GI) three hours before 5-km run. The intervening meals contain 1000 calories with glycemic indexes of 37 and 85. The average age of the subjects is 19.0  0.8 years, while the average body weight, body height, and body fat percentage is 56.2  8.9 kg, 163.8  6.8 cm and 17.78  4.50%, respectively. The average hemoglobin, hemotocrite, and VO 2max of the subjects is 16.24  1.54 mg/dl, 43.61  2.81% and 44.99  6.00 ml/kg BB/minutes, respectively. The research findings show that, before and after interventions, the average finish times in 5-km running in the subjects with low-GI group are 23.85  1.64 minutes and 23.91  1.46 minutes faster than those with high-GI group (27.51  2.21 and 26.95  3.11 minutes). This study concludes that there is an influence of meal consumption with different GIs to performance of endurance in 5-km run among college athletes (p<0.05).

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Section: Resultssupporting

confidence: 72%

Influence of Glycemic Index-Based Menu on Endurance Performance of Athletes

Welis¹,

Rimbawan²,

Sulaeman³

et al. 2014

ASS

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“…Esta escolha pode ser uma estratégia que permite manter as taxas de glicose plasmático maiores durante o exercício, evitar a produção exacerbada de insulina e manter as reservas de glicogênio por maior tempo. Estudos mostram que antes do exercício físico, deve-se recomendar o consumo de carboidratos com baixo IG [21][22][23] .…”

Section: Diferentes Carboidratos E O Exercício Físicounclassified

“…Estudo realizado por Wu e Willians (2006) 21 , com teste de exaustão em esteira a 70% do VO 2 máximo com corredores amadores, com ingestão de refeição com baixo IG (IG=37) e alto IG (IG=77), 3 horas antes do teste, mostrou uma melhora no tempo final (108 ±4,1 min vs. 101,4 ±5,2 min). A glicemia sanguínea no teste como a ingestão de alimentos com IG baixo mostrou-se mais elevada nos primeiros 30 minutos de exercício, tendo seus valores variância significativa (p<0,05), porém após este período não houve diferença de valores.…”

Section: Diferentes Carboidratos E O Exercício Físicounclassified

“…A controvérsia entre sua utilização existe pelo fato de que ao mesmo tempo em que estudos demonstram melhora no desempenho, vigor, função cognitiva e diminuição da confusão, essa conduta aumenta a produção de insulina diminuindo os níveis plasmáticos de glicose, podendo nesta conduta aparecer um quadro de hipoglicemia de rebote que pode interferir diretamente na performance do atleta [21][22][23] .…”

Section: Ingestão De Carboidrato Antes Do Exercício Físicounclassified

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O uso do carboidrato antes da atividade física como recurso ergogênico: revisão sistemática

Fontan

Amadio

2015

Rev Bras Med Esporte

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RESUMOA dieta dos atletas requer aporte energético adequado, sendo a principal fonte energética os carboidratos (CHO) que são encontrados livremente na corrente sanguínea ou armazenados nos músculos e no fígado. Com base na rotina de treinos e competições, ou mesmo na quantidade exacerbada de energia necessária, é comum a necessidade de suplementação de CHO, seja na forma de bebidas, géis, barras ou balas energéticas, antes, durante ou depois da atividade física. Devido à importância dos CHO foram reunidos estudos que testaram a suplementação com diferentes CHO antes do exercício para aumento da performance. Foram investigados artigos e teses cuja publicação ocorreu a partir de 2006 em bases científicas eletrônicas e banco de teses de faculdades renomadas na área. Os CHO podem ser divididos segundo a quantidade de moléculas que o compõem, as quais também são diferenciadas também por digestão, absorção, viscosidade, dulçor, índice glicêmico (IG) e oxidação durante a atividade. Comparando-se a taxa de oxidação, foram encontrados melhores resultados quando os CHO ingeridos são de alto teor de IG (glicose e sacarose) e baixo teor de IG (frutose) ao se realizar atividade de média a alta intensidade de longa duração. A ingestão de CHO antes do exercício mostrou-se eficiente nos nove estudos analisados, sendo que dois deles apresentaram relevância (p < 0,005). Mesmo com a ingestão de CHO com diferentes IG, observou-se melhora, não sendo relatada hipoglicemia de rebote como teorizado na literatura. A suplementação de CHO com a composição e administração apropriadas mostrou-se eficiente para aumento do desempenho físico.Palavras-chaves: desempenho atlético, metabolismo dos carboidratos, suplementos dietéticos. ABSTRACT

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“…Manipulation of GI from different sources of CHO in order to optimizing athletic performance has been investigated in different studies [8,10]. Researches show that a CHO-rich meal with LGI level is a suitable choice before prolonged exercises plan, because it causes blood glucose being more stable and maintains free fatty acids (FFA) at higher levels during exercises [11,12]. With regards to this point that increasing fat availability during exercise enhances the capacity of trained individuals to perform prolonged exercise [13].…”

Section: Introductionmentioning

confidence: 99%

Comparison between Preexercise Meals Intake Effect with Different Glycemic Load on Exercise Performance in Female Athletes

Ghiasvand¹,

Sharifhosein²,

Esmailzadeh³

et al. 2015

JFNR

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Athletes usually search for strategies to optimize their performance. Manipulation of carbohydrate (CHO) resources glycemic load in order to optimizing athletic performance provides new research areas in nutritional sport. Purpose of this study is to examine the effects of two isocaloric meals with different glycemic load (GL) on exercise performance and serum free fatty acids. Thirty six non-professional athletic women with ages between 19 and 24 were assigned in a double blinded randomized clinical trial with two period cross-over design. Participants in each group received a high or low GL meal as a breakfast, and 7-day wash out period is determined. serum free fatty acid (FFA) measurements were performed before and after each phase of intervention.3 hour After ingestion of a meal, participants run to exhaustion, in a 20 meters shuttle run pacer. Time to exhaustion (TTE) was recorded as a measure of exercise performance. In an attempt to ensure that subjects run to exhaustion, rating of perceived exertion (RPE) was measured, using a Borg scale, too. The ingestion of a low GL or high GL pre-exercise meal did not lead to different TEE and RPE at 3 hours before exercise in female athletic students. Mean changes of serum FFA were higher in low GL than high GL meal. Consumption of a low GL meal compared with a high GL meal at 3-hr before a shuttle run pacer, was not associated with significant changes in TEE and RPE levels but low GL meal led to more increase serum FFA than high GL.

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A Low Glycemic Index Meal before Exercise Improves Endurance Running Capacity in Men

Cited by 89 publications

References 35 publications

Influence of Glycemic Index-Based Menu on Endurance Performance of Athletes

Influence of Glycemic Index-Based Menu on Endurance Performance of Athletes

O uso do carboidrato antes da atividade física como recurso ergogênico: revisão sistemática

Comparison between Preexercise Meals Intake Effect with Different Glycemic Load on Exercise Performance in Female Athletes

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