Glossary
Glycemic Load
Updated February 28, 2026
Glycemic Load combines carbohydrate quality and portion size into a practical planning number for timing and repeatability.
Formula and practical math
| Item | GI | Available carbs per serving (g) | Serving mass | GL |
|---|---|---|---|---|
| Banana | 52 | 27 | 1 medium | 14 |
| Instant oats | 79 | 27 | 1 cup cooked | 21 |
| Cooked white rice | 73 | 45 | 1 cup cooked | 33 |
| Beans | 31 | 20 | 1/2 cup cooked | 6 |
Formula:
GL = GI × available carbs per serving ÷ 100
All values shift quickly with portion changes. Small serving lifts can move GL more than GI shifts.
Resistance versus endurance comparison
| Objective | Session length | Preferred GL window before workout | Practical split rule |
|---|---|---|---|
| Resistance training block | 30 to 90 minutes | 10 to 20 in the pre-workout meal window | Keep pre- and post-session GL moderate to avoid heavy postural fatigue |
| Mixed strength plus conditioning | 60 to 120 minutes | 15 to 30 over 1 to 2 hours | Split around the session and add protein for recovery cadence |
| Endurance session | 75 minutes plus | 20 to 40 in the first 90 minutes before and during | Use repeatable spread, especially when duration is long |
Timing around high-intensity and moderate days
| Day type | Pre-event tactic | Post-event tactic |
|---|---|---|
| High-intensity intervals | Add 15 to 25 GL within 60 to 90 minutes before effort | Follow with balanced protein and 10 to 20 GL if depleted by session end |
| Moderate intensity day | Keep pre-session GL lower and stable near maintenance range | Use 10 to 15 GL with 20 to 40 g protein for steady replenishment |
| Recovery day with no training stress | Choose a lower GL lunch and dinner pattern | Use GL as a behavior control dial instead of performance target |
Use serving sizes, blood sugar control, carbohydrate sources, and food logging to make GL repeatable rather than guess-based.