Carbohydrate foods have been given a hard time over the last 5 years but this is finally changing. Many people may be surprised to discover there is a good time to eat fast carbs (or high GI –glycaemic index). This is after exhaustive workouts and long training session. At this time including a little protein (ratio of 4g CHO:1g protein) may help promote a greater and more efficient refuelling of muscle energy stores.

Fast carbs are the high GI foods and include glucose, malt, sweet drinks, some cereal (rice bubbles, cornflakes) and mashed potato. High GI carbohydrates are rapidly absorbed, assisting with glycogen replacement from strenuous and exhaustive exercise.

For an active person, high GI carbs are suitable during and after strenuous events and training to help replace the fuel burned in the muscle during activity, especially if a high carbohydrate meal will not be eaten for some time after the activity has ceased.

An example for using the ratio for recovery would include 40-80g of carbohydrate with 10-20g of protein to replace muscle glycogen and begin the repair of muscle tissue (protein) and damage. There should only be a little fat (rather than a no fat diet) as this helps absorb the fat soluble vitamins and the healthier omega 3 fats. Protein can be easily provided via one pottle of yoghurt, hummus or lower fat cheese on crackers, a boiled or poached egg with a slice of bread, glasses of flavoured milk, glass of soy milk or a small scoop (around 15g) of protein powders added to fruit smoothies if desired.

Large serving of high GI carbohydrate foods are not promoted or encouraged prior to exercise. Those people who are engaged in short term activity and light training do not generally deplete muscle glycogen stores to such low levels that require the need for substantial amount of carbohydrate for replacement. At the right time a little sugar or sweet foods can be the right thing to do.