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Contents
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The 5 Key Sport Nutrition Stages
S tep by step guide
to sports nutrition.
click here
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Weight loss, Shape and The Gym
Spent hours in the gym without the results you hoped? For our step by
step guide
click here
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Why protein is so important
When you take protein, what type and how much will make a
difference to your results click here
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The importance of low GI foods
All carbohydrates
convert to blood sugar-some fast. To find out why this matters
click here
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The
importance of your body shape
There are 3 main basic body shapes - select the right sport,
training and diet plan for your natural shape results will be a lot easier.
click here
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The
lower the GI index the better...
The Glycemic Index is a tool that anyone looking to
increase energy, get better sports performance, lose fat and just feel better needs to understand.
All
carbohydrates convert to blood sugar-some fast, some slow -and the
Glycemic Index measures the rate the conversion takes place.
Eating high-glycemic carbohydrates
(ones that turn to sugary quickly) will hinder the fat burning
process and will decrease energy levels.
Here's why:
When you eat
high-glycemic carbs, your blood sugar levels soar ; when this happens
your pancreas produces insulin. One of the roles of insulin is to keep
your blood sugar levels regulated -but its also a storage hormone. When
your sugars go up, your body produces the storage hormone to clear the
excess sugars. Those sugars end up in fatty tissue. Ultimately, your
gaining fat, because internally, your telling your body to store.
Here's how it relates to sports and energy levels:
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When you overproduce insulin,
you clear the sugars out of your blood-the end result is that you are
now hypoglycemic.
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What does that mean?
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Blood sugar levels are lower than
they should be,
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"you crash" or get lethargic, and now your body craves
sugars.
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So what next? You have to snack again, and the cycle continues
By
switching to low-glycemic carbs, the energy release is gradual and
long lasting which is ideal for athletes, you do not tax your
pancreas, you do not over-produce a storage hormone, you feel better and
you're in a better position to lose weight or more accurately, burn body
fat.
The
Glycemic index is readily available, and tracks virtually every brand of
every food. Some of the more common entries are listed below. Each entry
is compared to glucose, if the rate that glucose converts to
blood sugar equals 100. Numbers lower than 100 mean that food converts
to blood sugar slower than glucose-and in terms of your mission to
increase energy levels for athletes and burn body fat,
the lower the GI index the better
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Breads and Grains
waffle -76
donut -76
bagel -72
white bread -70
whole wheat bread -69
white rice -56
instant rice-91
brown rice 55
white spaghetti-41
whole wheat- 37
barley -25
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Fruits
watermelon-72
pineapple-66
raisins-64
banana -53
grapes -52
orange -43
dried apricots- 30
pear -36
apple -36
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Snacks
rice cakes -82
jelly beans-80
mars bar -68 wheat crackers -67
popcorn -55
oatmeal cookies-55
potato chips-54
chocolate -49
banana cake-47
peanuts-14
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Cereals
Rice Krispies-82
Cornflakes-77
Cheerios-74
Shredded Wheat -69
Oatmeal-61
All Bran-42
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Starchy Vegetables
baked potatoes-83
instant potatoes- 83
mashed potatoes- 73
carrots-71
sweet potatoes-54
green peas-48
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Legumes
Baked Beans-48
Chick peas-33
Butter beans-31
Lentils-29
Kidney Beans-27
Soy Beans-18
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Dairy
Ice cream-61
Fruit yogurt, low fat-33
Milk, full fat -27
Milk-Skim-32
Soy Milk- 31
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Beverages
Soft drinks,fanta-68
Orange juice-57
Apple
Juice,unsweetened-41
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Plan on action
If you want to use low GI foods select the ones with the lowest score
from above. Don't forget that for maximum results you should be
trying to eat as healthily as possible.
Or you could simple add a drink from the link below - low GI drinks
are easy to use, and formulated to be healthy containing all essential
nutrients.
More information
Copyright note - please note that
all the copy on this site is the legal ownership of the Cambridge
Sport Nutrition Centre. We will take all legal action necessary if we
find an unauthorised use of the material on other sites, mail shots,
newsletter or any other means.
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