Complex Carbs Best

For Pre-Endurance Exercise Meal

Cyclists had better endurance when they ate a complex sugar meal (low glycemic index, LGI) compared to a simple sugar (high glycemic index, HGI) pre-exercise meal. They consumed either corn flakes and semi-skimmed milk (HGI) or bran flakes and semi-skimmed milk (LGI) 45 minutes before riding a 40-kilometer time trial (24.9 miles). Consuming the LGI meal increased the availability of carbohydrates during the race, which led to improved performance. LGI meals are best before endurance exercise, while HGI meals (combined with high-quality protein) are best during recovery. (Journal of Science and Medicine in Sport, 13: 182-188)