GI chart

[Chad B]

Does anybody have a GI chart showing how LOW or HIGH GI foods are?

I want to take a HIGH GI food after PWO, but don’t know what to eat. I thought Banana was high but then found out it wasn’t. What about a glass of milk?

Please help.

[IBdmfkr]

Milk is low GI

Why do you feel a lower GI carb won't replenish muscle glycogen and shuttle nutrients, why the need for the sudden insulin spike/crash?

[Chad B]

Milk is low GI

Why do you feel a lower GI carb won't replenish muscle glycogen and shuttle nutrients, why the need for the sudden insulin spike/crash?

Well I don't want a huge spike/crash but just a food that would replenish glycogen faster than a low gi, but not so fast that I spike/crash.

Just trying to learn, right know I don't know for sure what I am talking about. But I am ready to learn.

[Kärnfysikern]

Well I don't want a huge spike/crash but just a food that would replenish glycogen faster than a low gi, but not so fast that I spike/crash.

Just trying to learn, right know I don't know for sure what I am talking about. But I am ready to learn.

Fortunaly you have no need for high gi ever So avoid it always even post workout. It wont make any difference to muscle building.

Repleneshing glycogen has no connection to increased muscle growth. The only thing important pwo is to get some food in your system to blunt catabolic hormones and give some essential amino acids that trigger protein synthesis.

[Chad B]

Milk is low GI

When I look at the box it says like 12 grams of sugar? Why is it not high?

[Kärnfysikern]

When I look at the box it says like 12 grams of sugar? Why is it not high?

sugar is a broad concept. Milk sugar is lactose and it has low gi, sugar just basicly means the carb has a simple molecular structure. It doesnt realy say anything about how quickly the body can process it.

[sooners04]

www.glycemicindex.com

[Chad B]

www.glycemicindex.com

Thanks

[sooners04]

I use dex/protein, the ratio is usually 2:1 in favor of the dex. EX: 100g dex to 50g protein. I become very lathargic and slow if I do that after I lift. I dropped the ratio to 1:1 an find I fell much better. I have not tried whole food PWO, I just can't stomach it after a hard workout.