By: MuscleSports.net

Quick reference guide and downloadable PDF!

High-GI Carbs (70-100+) — Post-Workout Only

Fast-digesting to spike insulin & reload glycogen

• Dextrose (100)
• White Rice (73)
• Maltodextrin (90-110)
• Bagel (72)
• Watermelon (76)

Best Use: Mix with protein post-workout (e.g., whey + dextrose).

Moderate-GI Carbs (55-69) — Strategic Fuel

Balanced energy for meals

• Brown Rice (68)
• Oatmeal (55)
• Sweet Potato (63)
• Banana (62)

Best Use: Pre-workout or with protein if fast-digesting (e.g., oats + whey).

Low-GI Carbs (<55) ? All-Day Energy

Slow-digesting to avoid fat storage

• Quinoa (53)
• Lentils (32)
• Chickpeas (28)
• Broccoli (15)

Best Use: Meals far from training (e.g., lunch with chicken).

Pro Tips for Lifters

• 1. High-GI + Protein = Post-workout growth window (e.g., rice + chicken).
• 2. Low-GI + Fats = Stay lean (e.g., quinoa + avocado).
• 3. Avoid High-GI Alone – Spikes insulin – fat storage.

tags: athlete nutritionwhole foods

Train Smart & Train Hard!
DL