SPORT,

    FORM,

    and DIETETICS.
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GLYCAEMIC INDEX

The glycaemic index of a food corresponds to its rate of intestinal absorption. As the competition date approaches, the athlete must eat foods of increasingly high glycaemic index.

Glucidic foods
Fast sugars		 Glycaemic index
Glucose 100
Soda 95
Carrot 92
Gingerbread 90
Rusk 90
Honey 88
Grapes 85
Corn Flakes 81
Mashed potato 80
Apple juice 75
White rice 73
White bread 72
Steamed potato 70


Glucidic foods
Semi-fast sugars 		Glycaemic index
Muesli 67
Brown rice 66
Sugar 65
Wholemeal bread 65
Banana 63
Cakes 52
Spaghetti 51
Peas 50


Glucidic foods
Slow sugars 		Glycaemic index
Orange juice 43
Whole wheat pasta 42
Chocolate 42
Orange 40
Apple 39
Chick peas 36
Milk 35
Lentils 29
Fructose 20
Soya bean sprouts 15