The Anabolic Diet

Glycemic Index by Percentage Groups

62 Bananas

60%

59 Sweet corn

59 Sucrose

59 Digestive biscuits

55 Rich Tea biscuits

54 Oatmeal biscuits

51 Yams

51 Potato chips

51 Peas (frozen)

51 Buckwheat

51 All-bran

50 Spaghetti (white)

50%

49 Porridge oats

48 Potato (sweet)

48 Potato (baked russet)

46 Orange juice

45 Grapes

42 Spaghetti (wholemeal)

40 Oranges

40 Beans (canned navy)

40%

39 Apples (golden del.)

38 Tomato soup

36 Yogurt

36 Lima beans

36 Ice cream

110%

105 Maltose

100 Glucose

100%

97 Parsnips

92 Carrots

90%

87 Honey

80 Potatoes (inst. mashed)

80 Corn flakes

80%

79 Broad beans (fresh)

75 Wheetabix

72 Swede

72 Rice (white)

72 Bread (wholemeal)

71 Millet

70 Potato (new, white)

70%

69 Ryvita

69 Bread (white)

68 Mars bar

67 Shredded wheat

66 Rice (brown)

66 Muesli

64 Raisins

64 Beetroot

63 Water biscuits

36 Chick peas

36 Butter beans

34 Pears

34 Milk (whole)

33 Peas (dried blackeye)

32 Milk (skim)

31 Haricot beans

30%

29 Peaches (fresh)

29 Lentils

29 Kidney beans

26 Grapefruit

23 Cherries

20 Fructose

20%

14 Soya beans (canned)

13 Peanuts

10%

Note: Only 25 gm carbohydrate

portion given. Source: Jenkins a al,

Am I CUn Nutr 1981. Note: Foods

like ice aeam have a low glycemic

index, but they also have a high fat

content. Therefore their caloric

value has to be considered in

addition to their possible effect on

insulin response.

they do so and experience a concurrent rise in their metabolism.

You do have to be careful here, though. The body can only put out so much protein for growth,
regardless of how effective an anabolic environment you create for it. If you take in a lot of calories,
especially of the high glycemic variety, you may find yourself laying down fat very quickly.

EXTREME VARIANCE
Some bodybuilders on the Anabolic Diet have tried extreme increases in calories during the
weekend, and experienced success. They get to Saturday and intuitively sense that it’s time to
shake their metabolism lose. They’ll take in 12,000 calories on Saturday, maybe cut it in half
on Sunday, and experience a huge insulin spike. They’ll get a big anabolic effect but, because
they go right back on the high fat diet on Monday, insulin will be decreased before it begins to
encourage much laying down of fat.

SPECIAL MODIFICATIONS 69