How Low GI Formulations Support Energy and Performance in Training
Endurance athletes rely on carbohydrates to provide the energy needed to sustain higher-intensity efforts, which is why they are included in various supplement formulations.
However, not all carbs are created equal. There are two main types of carbohydrates – simple and complex.
High GI simple carbs
Simple carbohydrates, also known as simple sugars, are broken down quickly, sending a flood of glucose into the bloodstream.
This is where it is important to understand the glycaemic index (GI). This numerical scale indicates how fast and how high a particular food can raise your blood sugar (glucose) levels.
Understanding GI values:
- >70 is considered high
- 56-69 is considered medium
- <55 is deemed low
Simple carbohydrates have a high GI, which means they cause the biggest and fastest increase in blood glucose levels, commonly known as a ‘spike’.
In response, our body (the pancreas, to be exact) secretes a powerful hormone called insulin to control the sudden blood sugar spike. Insulin does this by pulling glucose into muscle and liver cells, where it is stored as glycogen and used to provide muscles with energy.
The more glucose we have circulating in our bloodstream, the more insulin we need to get it into cells, where it is metabolised for energy.
However, we tend to experience a rapid drop in blood sugar levels following these glucose spikes, which can leave you feeling tired and flat, with a craving for more sugar to experience that surge of energy again.
This isn’t the ideal scenario when you’re working out regularly and at different intensities during your training block.
High GI supplement ingredients and foods include:
- Fructose
- Glucose
- Products made from finely ground flours (baked goods and bread)
- Processed breakfast cereals
- Sugar-laden snacks (chocolates and sweets)
- Convenience foods (chips, pretzels)
- Potatoes (baked, mashed or fried)
- White rice
Low-GI complex carbs
Complex carbohydrates, on the other hand, are sugar molecules that form complex chains, which means they take longer to break down in our digestive system.
This process slows their release into our bloodstream, which means the insulin response is not as pronounced.
Unlike simple carbohydrates that provide a quick energy spike and crash, complex carbohydrates break down more slowly, providing a gradual and sustained release of glucose into the bloodstream.
This release profile ensures a more consistent and sustained supply of energy during workouts.
Low GI supplement ingredients and foods include:
- Maltodextrin
- Most vegetables
- Fruits
- Sweet potatoes
- Legumes
- Whole grains (oatmeal, oat bran)
- Rye or low-GI bread
- Brown rice
Train low, race high
A sensible approach for endurance athletes is to use supplements that predominantly contain low-GI complex carbohydrates, like Biogen Carbogen, during their training blocks.
The complex carbs provide a long-lasting fuel source so that endurance athletes can perform at their best for extended periods when working at intensities under race pace, such as threshold efforts or long runs.
Biogen Carbogen also contains Palatinose™, which releases energy gradually to support glycogen replenishment in muscle cells after the session has ended.
When race day dawns, a blend of fast, moderate and faster-releasing carbohydrates delivers a multi-stage energy release profile that makes it an ideal endurance performance solution for sustained efforts at sustained higher intensities.
In these instances, a product like Biogen Cytogen Race Mix offers the ideal mix of carb sources to support your performance with its combination of simple carbs like isomaltulose, dextrose monohydrate and corn syrup solids, and complex carbs in the form of agglomerated maltodextrin.
