Stage Three: Fueling After
When it comes to fueling after a ride, our primary objective is to restore muscle and liver glycogen by consuming carbohydrates.
This process of turning fuel into glycogen is called “glycogen synthesis” [1].
Whatever stage of fueling you’re in, the type of carbohydrate you consume can impact the rate of glycogen synthesis; this brings us to a few terms that factor into “best practice” guidelines for after-ride fueling [1]. First up is the glycemic index or “GI”.
Glycemic Index (GI)
A food’s “GI” is defined by the amount it increases blood glucose and insulin after consumption. In general terms, the higher the GI, the more rapidly a carbohydrate is available as fuel to the body.
If you’re aiming to refuel as quickly as possible, choosing moderate to high glycemic index foods are your best option [12].
Guide Index:
References
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- Brooks, G.A., IMPORTANCE OF THE ‘CROSSOVER’ CONCEPT IN EXERCISE METABOLISM. Clinical and Experimental Pharmacology and Physiology, 1997. 24: p. 889-895.
- Bergström, J. and E. Hultman, Synthesis of muscle glycogen in man after glucose and fructose infusion. Acta Med Scand, 1967. 182(1): p. 93-107.
- Sherman, W.M., et al., Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. Int J Sports Med, 1981. 2(2): p. 114-8.
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- Thomas, D.T., K.A. Erdman, and L.M. Burke, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet, 2016. 116: p. 501-528.
- Hargreaves, M., J.A. Hawley, and A. Jeukendrup, Pre-exercise carbohydrate and fat ingestion: effects on metabolism and performance. J Sports Sci, 2004. 22(1): p. 31-8.
- Jeukendrup, A.E. and S.C. Killer, The myths surrounding pre-exercise carbohydrate feeding. Ann Nutr Metab, 2010. 57 Suppl 2: p. 18-25.
- Cornford, E. and R. Metcalfe, Omission of Carbohydrate-rich breakfast impairs evening 2000-m rowing time trial performance. European Journal of Sport Science, 2018: p. 1-8
- Miall, A., et al., Two weeks of repetitive gut-challenge reduce exercise-associated gastrointestinal symptoms and malabsorption. Scandinavian journal of medicine & science in sports, 2018. 28: p. 630-640.
- Burke, L.M., et al., Carbohydrates for training and competition. Journal of Sports Sciences, 2011. 29: p. 17-27.
- Atkinson, F.S., K. Foster-Powell, and J.C. Brand-Miller, International tables of glycemic index and glycemic load values: 2008. Diabetes Care, 2008. 31(12): p. 2281-3.
- Kuipers, H., et al., Carbohydrate feeding and glycogen synthesis during exercise in man. Pflugers Arch, 1987. 410(6): p. 652-6.