When high GI can help

High GI foods get a lot of bad rep but there is one time when they can be helpful to us. High GI foods like white bread, white rice and white potatoes release their energy quickly and this can be a problem if you consume often, even in small portions. The reason being is that when they release their energy it is sent to the muscles to give them energy but if you don't use it then it will get stored as fat, nine times out of ten, around your abdomen. The only time to use these carbs then are either before or after training. If you consume them before you will feed your muscles the energy they need before a workout to power you through. Consuming them after will really enhance your recovery. How? The energy released will cause an insulin spike which will flood your muscles with protein to help them recover quicker and refill your glycogen stores for your next workout. To maximise the potential of these carbs consume them with protein to really give a super kick to your recovery period. I advise a jacket potato with tuna or buy an all in one shake as neither are high in fat but will give you the protein and carbs you need to really boost the growth and repair of your muscles. If you have whey protein powder then have it with a banana or even try blending the two together to make your own banana protein shake.