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Int J Sport Nutr Exerc Metab. 2006 Oct;16(5):510-27.
A low glycemic index meal before exercise improves endurance running capacity in men.
Dept of Exercise Health Science, National Taiwan College of Physical Education.
Abstract
This study investigated the effects of ingesting a low (LGI) or high (HGI) glycemic index carbohydrate (CHO) meal 3 h prior to exercise on endurance running capacity. Eight male recreational runners undertook two trials (LGI or HGI) which were randomized and separated by 7 d. After an overnight fast (12 h) the subjects ingested either a LGI or HGI meal 3 h prior to running at 70% VO2max until exhaustion. The meals contained 2 g/kg body mass CHO and were isocaloric and iso-macronutrient with calculated GI values 77 and 37 for the HGI and LGI respectively. The run times for the LGI and HGI trials were 108.8 +/- 4.1 min and 101.4 +/- 5.2 min respectively (P = 0.038). Fat oxidation rates were higher during exercise after the LGI meal than after the HGI meal (P < 0.05). In summary, ingestion of a LGI meal 3 h before exercise resulted in a greater endurance capacity than after the ingestion of a HGI meal.
PMID: 17240783 [PubMed - indexed for MEDLINE]
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