Me toma la total libertad de copiar este tema, muy interesante desde mi punto de vista, de MuscleCoop/SimplyShredded
At molecule 3 in the chain of sugars we simply start calling it complex. So, does it matter for a bodybuilder if a carb is simple or complex? In a 6 month study of 390 participants, one group ate a diet high in complex carbs and another group ate a diet high in simple carbs.
Both diets contained the same amount of calories and carbohydrates in total. There were no differences in fat loss or muscle retention. The diets were also identical in their effects on blood lipids. In support of these findings, other studies have found that diets containing different amounts of sugar resulted in the same body composition changes. In a different kind of study, replacing part of a diet’s complex carbs by simple carbs did not result in any changes in body composition. A recent meta-review of the literature on the effects of fructose on body weight concluded that substituting fructose for other iso-caloric carbs does not cause weight gain.
So, for bodybuilding purposes, it doesn’t matter if the carbs in your diet come from simple or complex sources as long as the total amount is the same.
Does the glycemic index of a diet determine its effects on body composition?
A study comparing weight loss diets with the same energy content and macronutrient composition but a different glycemic index (and therefore load) found no changes in muscle retention or fat loss between groups.
Moreover, the glycemic load of the diets didn’t affect appetite as measured by perceived hunger, fullness, compliance and ad libitum food intake.
Even markers of health were unaffected, including blood pressure, heart rate, fecal patterns (yes, they measured this), glucose and insulin metabolism (!) and blood lipids.
What about exercise performance?
Nope, not even endurance exercise performance is affected by the GI of the food eaten before the training session. Neither do beta-endorphin levels, rate of perceived exertion, heart rate, ventilation, lactate, respiratory quotient and substrate oxidation rate. For anaerobic strength training, the GI of the carbs you eat makes absolutely zero difference in the gym.
¿Qué opináis los sabios mediavideros respecto a esto?
