The glycemic index is a list, which has been discovered, within recent years, which briefly described, shows how big the insulin amount is for a food group. Described in words we can all understand, high glycemic food is not necessarily unhealthy. But food high in the glycemic index manifests itself as fat, if it is not burnt off.

Generally, you should eat complex carbohydrates like:

• Organic brown  rice instead of whtie rice
• Fibre rich pasta instead of normal wheat pasta
• Baked potatoes instead of boiled potatoes

Carbohydrates are essential for the muscles to work effectively. Essentially means necessary for life. As regards rice and pasta, it is misinformation to think that if you just eat rice and pasta you will be healthy and slim.

Regular white rice and pasta belong to the high glycemic food group. You would be right in thinking that they do contain a lot of carbohydrates to benefit your energy reserves. But white rice and pasta, which you can find on the front shelf in your supermarket is primarily produced with regular wheat flour.

The actual fat percent is low on this food group, but it can actually be quite fattening to consume this food in too large amounts.

As a racing cyclist many carbohydrates are burnt off, but many people eat too many of the high glycemic food in relation to what energy is burnt off. Put simply, one could say that the body burns the food, which is at the top of the glycemic index first, and then downwards. This means that if you do not consume the food, which is in the top half of the glycemic index, then the body takes the next on the list, which in your system.

Sugar heads this list followed by rice, pasta and white rice made from regular wheat flour! But you are right in asking yourself, what can you eat then?

You should eat:

• A varied diet with focus on quality
• 40 percent of your diet should consist of fruit and vegetables
• Of the essential nutrients such as carbohydrates you should eat complex carbohydrates
• Eat therefore organic brown rice, which needs to be boiled a little longer, but nourishment wise it is far better, and is low on the glycemic index.
• Eat quality fibre rich pasta made of Spelt wheat flour or even better Emmer wheat flour, which is the forerunner of Spelt.

This is quality and is low on the glycemic index and you can taste this at once! This food is typically not found on the front row of supermarkets, so make sure to look out for it. If they do not have these goods in your supermarket, then ask. If they will not order them for you, find somewhere else to go shopping. It is important for a racing cyclist that their diet is based on quality. You can taste it and this creates the best starting point for recovery and you do not have to struggle with carrying extra weight.

Always buy organic food. It has been proven that these products contain more nourishment. Use e.g. a couple of carrots and a coarse roll as one of your “snacks” and 1-2 protein bars as your other “snack”.