Constant Energy Levels

One of the most useful things I’ve learnt this year, is managing blood sugar levels to avoid spikes and crashes in energy levels.

Have you ever had that experience of eating a meal and then one hour later feeling very sleepy?

I often had a routine of having a cappuccino in morning. Then for lunch having eggs on white toast, with some cake to follow. Mainly just because I liked it.

An hour after eating this relative small lunch, I would feel sleepy / sluggish and not at all like going out for a hard training ride.

I then discovered (or now paid attention) that white bread has a very high GI index. (a high GI index means it rapidly raises your blood sugar levels). White bread is nearly as high as pure glucose. Taking this white bread and cake had the effect of putting a big increase of sugar into the blood. However, because you are not exercising, the body doesn’t need this extra sugar. Therefore, the body releases insulin and converts the glucose into glycogen energy stores for later. This process of releasing insulin and converting glucose into glycogen means you’re blood sugar level falls quite considerably. It is this that makes you feel tired and lethargic.

I found that switching from white bread to brown bread and eating a low GI meal gives a much more constant source of energy, and helps to avoid this spikes and troughs in blood sugar. It means in the afternoon I don’t get this overwhelming feeling of tiredness and lethargy..

The good thing is that a low GI diet is relatively quite easy.

Avoid

• potatoes, white bread, French baguette, sugar,

Choose

• pasta, lentils, basmati rice, grains.

Sometimes it’s just a matter of knowing which type of food to take. Basmati rice has a GI index of around 60, other types of rice can be close to 100 (high GI)

Breakfast for Constant Energy

Some cereals like Corn flakes, Rice Crispies have a very high GI index. This is definitely not a good breakfast for a cyclist, you will get an energy spike and then later slump.

Instead switch it for a cereal based on oats, barley and bran. (Muesli without added sugar) and you will get a low GI index meal which gives a more prolonged release of energy through the day.

Low GI Diet

The good thing is that a low GI diet is quite tasty. For example, many fruits (apples, raspberries) have a  low GI index. Adding these to muesli makes it tasty. Sultanas and Raisins are medium

If you have a sweet tooth (like me) try honey which has GI index of 60 instead of sugar (100).

High GI food

A cyclist also needs high GI index food. Basically many energy drinks based on maltodextrin have a GI index of 100 because maltodextrin is pure glucose. The secret is to take them at the right time. You need to take glucose when you are actually cycling or just before. This is because when you are exercising your energy needs increase. Therefore, when you are exercising, the body doesn’t release insulin to convert the glucose, the body just uses them.

However, if you take an energy drink an hour before exercising, it will hinder more than help because it starts the process of insulin release. Wait until you are actually riding.

Other Tips

I know there is much more to nutrition than just the GI index. However, I’ve found that taking care over eating low GI foods at the right time can make a big difference to my energy levels. It has also been useful for improving my times in races.

However, even if you’re not a racing cyclist, this knowledge of GI Index can be very beneficial. Many say a low GI index can help dieting because you get a more regulated blood sugar level and it helps to avoid cravings. More than anything – avoiding spikes in energy levels helps improve your alertness and mood.

Interestingly it is often processed foods that have a higher GI index. more ‘natural’ high fibre foods tend to have a lower GI index. This is not always true, for example, I was surprised to see potatoes had a high GI index. I had once assumed potatoes were a complex carbohydrate. But, actually they have a similar effect to eating a plate of jelly beans.

Simple Ways to Switch to Lower GI Index Foods

• Instead of potato crisps – take vegetable crisps
• Sugar – take honey or fructose.
• Cornflakes – muesli based on oats.
• Potatoes – take pasta, basmati rice.
• Soft drinks with high sugar content – fruit or vegetable smoothies.
• White bread / french baguette – granary / brown bread.

Related

• Cycling nutrition Tips
• list of low GI index foods