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Det viktigaste är nog mängden kolhydrat, att du får tillräckligt mycket, inte nödvändigtvis hur högglykemiska dom är.
"This study investigated the metabolic responses to high glycemic index (HGI) or low glycemic index (LGI) meals consumed during recovery from prolonged exercise.
Subjects completed a 90-min run at 70% VO(2max).
Meals were provided 30 min and 2 h following cessation of exercise.
The plasma glucose responses to both meals were greater in the HGI trial compared to the LGI trial (P < 0.05).
Following breakfast, there were no differences in the serum insulin concentrations between the trials; however, following lunch, concentrations were higher in the HGI trial compared to the LGI trial (P < 0.05).
This suggests that the glycemic index of the carbohydrates consumed during the immediate post-exercise period might not be important as long as sufficient carbohydrate is consumed.
The high insulin concentrations following a HGI meal later in the recovery period could facilitate further muscle glycogen resynthesis."
Int J Sport Nutr Exerc Metab. 2005 Jun;15(3):291-307. The metabolic responses to high carbohydrate meals with different glycemic indices consumed during recovery from prolonged strenuous exercise.
Kolhydrater med lägre GI efter uthållighetsträning ökar fettoxidationen dagen efter:
"This study examined the effects of the glycemic index (GI) of post-exercise carbohydrate (CHO) intake on endurance capacity the following day.
Nine active males participated in 2 trials.
On day 1, subjects ran for 90 min at 70% VO(2max)(R1).
Thereafter, they were supplied with either a high GI (HGI) or low GI (LGI) CHO diet which provided 8 g CHO/kg body mass (BM).
On day 2, after an overnight fast, subjects ran to exhaustion at 70% VO(2max)(R2).
Time to exhaustion during R2 was longer in the LGI trial (108.9 +/- 7.4 min) than in the HGI trial (96.9 +/- 4.8 min) (P < 0.05).
Fat oxidation rates and free fatty acid concentrations were higher in the LGI trial than the HGI trial (P < 0.05).
The results suggest that the increased endurance capacity was largely a consequence of the increased fat oxidation following the LGI recovery diet."
Int J Sport Nutr Exerc Metab. 2005 Aug;15(4):333-49. Improved recovery from prolonged exercise following the consumption of low glycemic index carbohydrate meals.
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