Glycemic Index
Before defining the concept of glycemic index is necessary to look at the chemical
composition of carbohydrates and how they are broken down by the body
TYPES OF CARBOHYDRATES
There are three types of carbohydrates: monosaccharides and disaccharides (simple sugars) and polysaccharides (complex carbohydrates). Differ from the number of molecules that are linked together.
Monosaccharides such as glucose and fructose, contain only one molecule of sugar. Disaccharides such as sucrose, lactose and maltose, are composed of two sugar molecules linked together.
Polysaccharides, such as' starch, glycogen and cellulose, are formed by the binding of different monosaccharides, creating long molecules.
THE CONVERSION OF CARBOHYDRATES IN GLUCOSE
The bowel changes and splits all the carbohydrates that it receives from food into monosaccharide. In this way they will pass through the intestinal wall, and move into the bloodstream. Then be transported to the liver, which turns them into glucose. The liver can return into the bloodstream for energy, but if the body is a quantity of glucose greater than you need, he can transform into glycogen for storage. The remaining glucose in the blood is converted into fat.
To maintain blood glucose within acceptable levels fall on the pancreas, secrete the hormones insulin and glucagon. Thus, excessive intake of carbohydrates causes an increase in blood glucose and trigger insulin release, which balances the situation. The peak insulin is greater the higher the glycemic index of carbohydrate.
THE GLYCEMIC INDEX
The term "glycemic" comes from the word "blood sugar" which indicates the presence of glucose in the blood.
The glycemic response to a type of carbohydrate expresses the enrichment of blood sugar after eating a certain type of carbohydrate. Carbohydrates located on top of the range of possible responses are defined glycemic carbohydrates with high glycemic response.
The comparison between the glycemic response induced by a type of carbohydrate and a carbohydrate that of "standard", usually glucose or white bread, gives, as a result, a comparison that accounted glycemic index can then be used to assess 'impact that carbohydrates are ingested on sugar in the blood.
The glycemic index is, therefore, the speed with which blood sugar increases after taking 50 grams of carbohydrate test. The index is expressed in percentage terms, on the rate of increase with the same amount of carbohydrate reference (index 100): a glycemic index of 50 means that the food raises your blood sugar at a rate that is half that of glucose.
RESISTANCE TO INSULIN
The main factors contributing to variation in individual response to carbohydrates are insulin resistance and type of carbohydrate.
Word "resistance" to insulin indicates a situation in which the transport of glucose in tissues sensitive to insulin is inhibited. Depending on the degree of resistance to insulin, glucose can increase insulin giving way to a greater conversion of glucose into fat and reduced storage as glycogen. The poor tolerance to carbohydrates is reflected in the difficulty to recover energy, once completed the training and re-create the reserve of glycogen in muscle tissue. Consequently the athlete is found to glucose intolerant with a limited amount of muscle glycogen, presenting obvious difficulties to continue the training. With limited reserves of glycogen, the body must rely on stress hormones, first of all the endogenous cortisone (cortisol). The increase of this hormone produces insulin resistance, and its presence may affect the tolerance to carbohydrates.
THE FOOD COMBINATIONS
The glycemic response induced by a mixed meal, a protein, carbohydrate and fat, is different from what you may have eating only carbohydrates. In fact, a mixed meal is digested more slowly: the greater permanence of this meal in the stomach caused by the fact that its carbohydrates are released into the small intestine at a slower rate and, therefore, penetrate the blood more slowly.
WHAT TO EAT BEFORE A WORKOUT
Common sense suggests the bodybuilder to consume a meal rich in carbohydrates about an hour before the workout. If the tolerance to carbohydrates is not optimal, given a meal rich in carbohydrates can lead to production of glucose in the blood very quickly, which can not, however, be used until the end. For these individuals, the choice of carbohydrates with low glycemic index may prove effective against the efficiency of their metabolism. The choice of carbohydrates to moderate glycemic index can help to improve the synthesis of glycogen and limit their transformation into fat.
by: reginaldrex
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