The 5 Best Low-Glycemic Index Carbs to Eat Before a Race

While studies were done with moderate-GI foods, certain foods with lower GI scores might also work as pre-event foods.

Low-GI Scores (Less Than 60)

  • Milk: while it's low GI, it's probably not a food most athletes want to consume alone in large quantities before an event. The best use for milk is on a moderate-GI cold cereal made with little added sugar.
  • Yogurt: mixed with some fruit and granola, a small portion of yogurt may work well for some people.
  • Fruit: oranges, grapefruit, plums, apples, pears, peaches, apricots, dried fruit. They're easy to digest and tasty.

More: 18 Energy-Boosting Fruits

5 Top Picks

Here are the best pre-event, moderate-to-low GI foods for athletes. They taste good and are easy on the stomach before an event:

  • Fresh fruit
  • Some dried fruits
  • Whole grain bread or toast
  • Oatmeal
  • Bars made with dried fruit, whole grains and a minimum of added sugars

Even better, most of these foods are high in other nutrients.

More: The Best Natural Fuel for Runners

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