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High G.I. foods should be used during events lasting longer than 90 minutes. This form of carbohydrate is rapidly released into the bloodstream and ensures that glucose is available for oxidation in the muscle cells. Liquid foods are usually tolerated better than solid foods while racing because they are emptied more quickly from the stomach. Sports drinks are ideal during the race because they replace water and electrolytes as well. The old standby of bananas strapped to the bike doesn’t have much scientific basis unless they are very ripe. The G.I. of bananas is only 55 and some of their carbohydrate is completely resistant to digestion (which could give you gas and a pain in the belly). If you feel hungry for something solid during a cycling race, try jelly beans (G.I. of 80) or a honey (preferably glucose enriched) sandwich (G.I. of 75) using high G.I. bread.

Consume 30 to 60 grams of carbohydrate per hour during the event.

Events where the G.I. factor can give you the edge:

running marathon, swimming marathon, triathlon, non-stop tennis competition, football game (depending on the player’s position), cross-country siding, mountain climbing, prolonged strenuous aerobics and gym work-outs (longer than 90 minutes).

The pre-event meal. How much should I eat before the event?

About I gram of carbohydrate for each kilogram of body weight (i.e. 50 grams of carbohydrate if you weigh 50 kilograms, or 75 grams of carbohydrate if you weigh 75 kilograms).

How soon before? I to 2 hours before the event is a good starting point. You should experiment to determine the timing that works best for you.

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