Читать книгу Peak Nutrition. Smart Fuel for Outdoor Adventure онлайн

83 страница из 87

High-glycemic foods—such as sugar, breakfast cereals, and white bread—spike blood glucose and as a consequence also spike insulin levels. Low-glycemic foods—such as legumes, most fruits, and nonstarchy vegetables—tend to be digested at a much slower rate. This is excellent for performance—you feel more satiated, micronutrients are absorbed better, more fiber is ingested, blood sugar and insulin levels are better controlled, your muscles can repair faster, energy levels stay consistent during activity, and your performance improves. A diet abundant in high-glycemic, fast-acting carbs can make you feel sluggish and hungry, with inconsistent energy levels, leaving you to bonk or rapidly drop in blood glucose levels during activity. The best time to eat these types of carbs is during or right after exercise when insulin is the most sensitive and when muscles are hungry for more glucose.

Slow-digesting carbs have dietary fiber, which is very important for gut health, cholesterol levels, and healthy bowel movements. You want to get a minimum of 25 grams of fiber each day from both soluble and insoluble fiber (found in beans, legumes, dark leafy greens, and green beans). Higher fiber intake is preferable and has been shown to reduce the risk of colon cancer, heart disease, diabetes, and insulin resistance.