Workout Tips

M&F/Q&A – Week #4

We answer your Facebook training and nutrition questions right here, right now

Why is it best to consume high glycemic index foods after a workout? —Darren Edwards

The Glycemic Index (GI) relates to the way your metabolism respond to certain foods. Foods are given a rating from 0 –100 on the glycemic index, with glucose setting the bar for 100. High Glycemic Index foods (simple carbohydrates) will quickly increase the body’s sugar levels rapidly whereas low glycemic index foods will increase the body’s sugar levels more slowly.


Muscles convert carbs into glycogen for energy and use protein to begin the rebuilding process. So, consuming fast-acting carbs within a 30-minute post-workout period ensures that your muscles are being fed during this all-important recovery window. In addition, sugars trigger the production of insulin by the pancreas. 


Insulin's job is to draw sugars from the blood and drive it into cells, and in the case of someone who has just worked out, muscle cells. Ideally you'll want to consume somewhere in the neighborhood of a 2:1 ratio of carbs to protein immediately post-workout. Depending on your bodyweight that would be a minimum of 40 grams of carbs and 20 grams of protein.