Glycemic Index Relevance (Or Lack of)
Quick thread to dispell the relevance of the glycemic index. Firstly, the methodology of the glycemic index; fasted subjects are fed carbohydrate on it's own. First thing, a majority of people throughout the day are going to be in postprandial (fed) state, which straight away slows down the digestion of the said carbohydrate. Secondly, as soon as another source is added to an isolated carbohydrate, the glycemic index of the carbohydrate is going to be lowered. Don't worry about timing "high glycemic index" or "low glycemic index" carbs.
"The present study indicates that ingestion of foods of different glycemic index 30 min prior to one hour cycling exercise does not result in significant changes in exercise performance, beta-endorphin levels as well as carbohydrate and fat oxidation during exercise". - Jamurtas AZ, et al (October 2011).