Eating Low Glycemic Foods

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This article was originally from a poker magazine called Bluff. It applies to any situation in which you need to operate at peak concentration and efficiency. It's a very long read but well worth it!

Think Before You Drink

by Dr. T.J. Allen

September 2008

In fact, I’m about to tell you why energy drinks may even be detrimental to your game. Don’t believe me? Let’s take a quick look at the science behind the socalled “energy†these drinks provide.
Sugar, energy, and the brain
Your brain uses more energy than any other organ in your body – roughly 20% of your total energy despite only making up 2% of your total body weight. Impressive! This energy is created primarily by the metabolism of carbohydrates. Carbohydrates are extremely important for maintaining a high level of cognitive performance. Unlike the rest of your body, the brain relies on a steady supply of glucose (the end product of carbohydrate metabolism) in the bloodstream for energy. From an effi ciency standpoint, it has a hard time using amino acids or fatty acids like your other cells for energy production. In addition, the brain has very poor glucose-storing capabilities. Thus, not only does the brain primarily rely on one single source for energy production, but it also has very little energy reserve. It is critical, especially to a poker player, that a steady supply of glucose is available at all times. If not, your mental performance may suffer ultimately leading to bad reads, bad plays, and bad losses.
Carbohydrates
Carbohydrates are the key to success. After you consume a meal or drink containing carbohydrates, your body metabolizes those carbohydrates into glucose. As glucose enters the bloodstream, it triggers the release of insulin from the pancreas. Insulin, an anabolic hormone, shuttles the glucose into to the cells of the body so it can be used to create energy or stored for later use. Most cells need insulin so that glucose can enter. However, the brain does not. This is important to remember because the brain relies on the amount of glucose in the blood (your blood sugar level) for energy production while other cells in the body rely on insulin and glucose for energy production. When insulin shuttles glucose into fat or muscle cells, it lowers the concentration of blood glucose. That’s good for your fat and muscle cells, but not so good for your brain. Sometimes your body overshoots the amount of insulin released, and your blood sugar drops too much. This is called rebound hypoglycemia. Some of the typical symptoms include fatigue, mental fog, and increased heart rate. If your body senses that your blood sugar becomes too low, it releases several different neurotransmitters and hormones to counteract the drop. Even though this is an extremely important safety net, it’s not the healthiest or the most benefi cial. These drastic changes in blood sugar should be avoided at all costs because when blood sugar drops so does your energy. The last thing a poker professional wants is to ride on a rollercoaster of energy. So how can you provide a steady supply of glucose while avoiding those extreme fl uctuations? Read on.
Not all carbohydrates are created equal
The simple solution appears to be to eat or drink carbohydrates throughout your game. Right? Wrong. You want to avoid carbohydrates that release a large amount of glucose into your bloodstream quickly. Why? Those quick-acting carbohydrates will result in a quick release of insulin and a quick drop in blood sugar. Remember, low blood sugar means low energy. You want your carbohydrates to provide a steady supply of energy. Pick your carbohydrates according to their rating on the glycemic index (GI). The GI is used to gauge whether a carbohydrate will release a large or small amount of glucose into the blood stream. Even though it’s not perfect, it’s the best tool available. A carbohydrate that has a high GI index will release a large amount of glucose into the blood resulting in those peaks and valleys I warned you about earlier. You’ll want to avoid these at all costs. High GI foods include glucose (commonly found in energy drinks), white bread, cereals, cake products, soda, candy bars, and sports drinks. Low GI carbohydrates release a smaller amount of glucose into the blood resulting in a more stable blood sugar level. Also, the rate at which low GI carbohydrates release glucose into the blood is usually slower, thus further stabilizing blood sugar. Typical low GI foods include whole grains, fruits, and vegetables. If you’re looking to maximize your performance at the table, these foods should always be a staple in your pre-game meal, snacks during your breaks, and your post-game meal.
Energy drinks
It quickly becomes apparent as to why energy drinks may be detrimental to your game. They primarily contain quick-acting carbohydrates. In fact, the majority of them contain glucose, one of the quickest-acting carbohydrates. They set you up for rebound hypoglycemia. They were not designed for situations that require a long duration of mental energy. They were created to provide a quick burst of energy. Look at it this way. Would you compare a poker tournament to a marathon or a sprint? If you think poker is a sprint, then energy drinks are the solution. They’ll provide you with a quick supply of energy, and your game will be over before the crash. If you feel poker is similar to a marathon, energy drinks may give you that initial burst of energy, but you’ll quickly crash and burn. You may start off great, but when the time comes for the big money, you’ll be mentally fatigued. Remember, slow and steady wins the race, or in this case, the pot.
The solution
Lucky for you, it’s an easy fi x. Changes made in your pre-/mid-/post-game meal or drink can pay huge dividends in the end. Research has shown that meals and drinks that include low GI carbohydrates or a combination of carbohydrates, protein, and fats outperform meals that contain high GI carbohydrates with regard to cognitive performance. Attention, memory, and levels of mental fatigue have all been shown to improve more so with low GI carbohydrates or the combination of nutrients. Why? Both low GI carbohydrates and combinations that include carbohydrates, fats, and proteins result in more stable blood sugar concentrations. Thus, you avoid the peaks and valleys associated with high GI carbohydrates. There have even been studies that have shown certain herbals, when taken with high GI carbohydrates, outperform high GI carbohydrate meals and drinks in tests assessing cognitive performance. The herbals help to decrease the release rate of glucose into the bloodstream. Less chance of rebound hypoglycemia means less chance of fatigue and mental fog, both of paramount importance to the poker professional. So, the next time you think about cracking open that energy drink, grab an apple, banana, or any other fruit or vegetable instead, or even consume some protein or fat with that low GI carbohydrate. I guarantee you’ll experience longer periods of mental energy that hopefully translate into greater success at the table.
Stay tuned because my next article will reveal some interesting clinical studies that have shown how certain herbals and dietary supplements can improve mental performance even more than carbohydrates alone. I’ll even give you a homemade recipe for the ultimate poker energy drink. Not only is it less expensive than branded energy drinks, but I guarantee you its results will easily surpass any energy drink on the market.
For more information regarding nutrition and mental performance or to see the studies referenced in the above article visit my blog at Poker and the Brain: Win more with the right nutraceuticals.


Think Before You Drink by Dr. T.J. Allen

The following site lists major foods and food categories by their Glycemic Level

Glycemic Index Food List from FIFTY 50

Happy and Healthy Eating :yourock:

 

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