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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