So you want to experiment, but don’t know where to start. Unfortunately, glycemic indexes are not all intuition. Often foods you think might have a low GI end up being high. Here are some examples of what to eat and when.

Low and Slow—Eat within one hour of your workout:

• Apple             • Spaghetti

• Lentils            • Low-fat milk

• Yogurt with fruit

The Midline—Intake during exercise to keep a constant flow of energy. A sports drink might be a better choice for someone who might be sensitive to solid foods during exercise. Other foods include:

• Carrots             • Figs

• Oatmeal            • Granola bar

• Juice

Sky High—Consume post-exercise to quickly replenish lost stores of glycogen:

• Bagel            • Baked potato

• Waffles          • Rice cakes

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Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved.