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” .
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 . 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 .
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