NUTRITION & EXERCISE – GLYCEMIC INDEX

Question 1

What is a Glycaemic Index

Answer 1

Ranks of CHO and their immediate effect on blood glucose levels

Question 2

List 4 examples of Low GI foods

Answer 2

-Apples
-Lentils
-Kidney beans
-Peanuts

Question 3

List 4 examples of Medium GI foods

Answer 3

-Corn
-Peas
-White pasta
-Sweet potatoes

Question 4

List 4 examples of High GI foods

Answer 4

-White bread
-White rice
-Gel shot
-Honey

Question 5

What occurs when we consume High GI Foods

Answer 5

They break down quickly during digestion - so it has a immediate impact on affecting the blood sugar levels

Question 6

When to consume High GI foods

Answer 6

• Immediately before exercise (less than 30min prior)
• During exercise
• Immediately after exercise (within 30min)

Question 7

Why should we consume High GI food after exercise

Answer 7

• topping up fuel supplies which provides immediate glucose which assists with the recovery process

Question 8

When to consume Low GI foods

Answer 8

• Pre-event meal (1 – 4hrs prior)
• After exercise (1 – 24hrs post exercise)

Question 9

What occurs when we consume Low GI Foods

Answer 9

• Slow and gradual release of during digestion, resulting in a slow release of glucose into the bloodstream

Question 10

Why should we consume Low GI as a pre-event meal

Answer 10

• Breaks down into the bloodstream slower, so it helps keep the glucose levels topped up before the comp

Question 11

Why should we consume Low GI as a post event meal

Answer 11

• Assists with repletion of muscle and liver glycogen stores

Question 12

What causes Rebound hypoglycaemia

Answer 12

Consuming High GI meal 30-120 mins prior comp

Question 13

What is Rebound hypoglycaemia

Answer 13

When an athlete eat High GI before theres a rapid rise in blood sugar levels causing an overshot in insulin release, significantly reducing blood sugar levels impairing CNS functioning, leading negative effect on performance