there is a view in sports science which thinks “i’m an athlete, i can metabolise anything”, ie. athletes are somehow immune from the consequences of a bad diet (high g.i. foods). this is false. exercise reduces the spike in blood sugar levels, but doesn’t negate it.
if you’re concerned:
- get a blood test for glycated haemoglobin (HbA1c)
2.get one of those diabetes apps which details the g.i. value of foods and, more importantly, the g.i. loading of foods.
3.consult a cardiologist who specialises in atherosclerosis.
the advice of the trainer road ‘team’ on this subj. is not helpful. they buy and consume maltodextrin as a matter of daily training (an incredibly stupid thing to do). their concern is purely with performance (ie. ingesting sufficient quickly-absorbed carbohydrate). the health consequences are not considered.
save the gels and ernergy drinks for races or very long rides. try to use real food whenever you can. there are low g.i. refined sugars available you can add to your electrolyte mix for carbohydrate energy requirements.