GETTING YOUR NUTRITION RIGHT: Understanding the Glycemic Index


    Remember those Sugar Coated Cereal Bombs we ate as kids?  We’d bounce off the walls for an hour or so, then collapse.  What if we could manage that kind of impact now to get the most out of our food and training?
     That’s the idea behind the Glycemic Index, or GI. 
     Think of the GI as a tool to help you quantify the sugar rush for every carbohydrate you eat.  The GI ranks carbs according to their impact on our blood glucose levels.  Low GI carbs produce small fluctuations in blood glucose and insulin levels, while high GI carbs produce those big sugar rushes we had as kids. 
     Picking the right kind of carb at the right moment can help you maximize your workouts and your health.  For example, choosing a low GI carb like fruit before exercise gets you a steady stream of energy, while a high GI carb like a sports gel or drink can give you a quick mid-workout boost. 
     Knowing the difference – and picking low GI carbs for general nutrition – will help maximixe your race fueling and recovery, and to reduce your risk of heart disease and diabetes. 
     For a guide to the GI ranking of your favorite (and not-so-favorite) foods go to


About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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