1. Glucose: 100 percent of energy here and now.
2. Rye bread: provide a large amount of carbohydrates to keep your body agoing for an extended period.
3. Baked potatoes: Carbohydrates that almost directly goes into the bloodstream and gives you energy very quickly.
4. Corn flakes: Gives you a lot of carbohydrates to start the day with.
5. Brown rice: Are both loaded with carbohydrates, poor in fat and includes plenty of protein, fiber, vitamins and minerals.
6. Pasta: Is loaded with carbohydrates which goes directly to the legs and brain.
7. Orange juice: Perfect when you have just been training and burned carbohydrates and need a quick recharge.
8. Bananas: Contains lots of potassium which are essential for muscle function. No potassium = leg cramps during exercise.
9. Honey: Provides, as well as baked potatoes, energy very quickly – and taste wonderfully sweet. If you use sugar in coffee/tea, use honey instead.
10. Water: The plant needs water to grow. If you lack water you’ll soon find that the stamina and the mental capacity deteriorates.
It is okay to choose a high GI food when the body needs a kick, but do not let it become a habit. Blood sugar makes a dive when it first has risen extremely quickly. You will soon get hungry again and you automatically eat more calories throughout the day. Therefore, it is a good idea if you within 30 minutes after you’ve eaten high GI food, supplements with some low GI food.