TIP: Glycaemic index, a measure of how high blood sugar rises and how long it remains high, depends on the quality and quantity of carbs you eat. In most cases, lower GI foods are better— except post-workout, when higher GI foods can replenish muscle glycogen stores.
• FOR TOO LONG, carbohydrates has been a bad word. We’ve embraced the idea that cutting out most forms of carbs from our diets will help us lose weight and build muscle. And certainly, eliminating the most processed forms — white flour, white rice, plain pasta — can go a long way toward helping you reach your fat-loss goals. But as an active woman, you can’t afford to fear carbohydrates. In fact, the right type and amount can make a huge difference in your training and your results.
“Muscle glycogen, or stored carbs, is the No. 1 fuel source used during high-intensity training sessions, so it’s important to have enough in your diet to get you through your workouts,” notes Christian Coates, founder of Soulmate Food in the UK, which seeks to blend functional, fitness-friendly food with high-level cuisine; and. Post-workout carbs help restore muscle glycogen and even give your immune system a boost.
