Define glycemic index (GI).

With reference to glycemic index (GI), discuss the type of food recommended for consumption before and after an endurance race.

glycemic index (GI) is the ranking system for carbohydrates based on the immediate effect of the food on blood glucose concentrations <when compared with a reference food such as pure glucose> ✔

there is some evidence that use of foods containing carbohydrates before and after exercise may be beneficial in aerobic performance and recovery ✔

lower GI foods/carbohydrates may be beneficial before exercise <as they supply energy source in a more gradual manner> ✔

higher GI foods/carbohydrates may be beneficial after exercise <as they may aid in the recovery process> ✔

glycemic load <that considers both GI and the amount of carbohydrates> should be taken into account for before and after a race ✔