By Therese Iknoian

By now, most of us realize carbohydrates are the real energy source for workouts, not mega-grams of protein and humongo scoops of amino acid powders. Sure, Coach Jones used to advocate the pre-event meal of beef steak -- the bigger the slab, the better -- but these days we swear by the pre-race pasta feed for power.

Carbs are still the idols of the food pyramid. Thanks to science, though, the theories have gotten a little more complicated. Today, not just any bagel or plate of spaghetti will do to fill our carb quotient. Not even choosing complex carbohydrates, such as grains and cereals, over the simple carbohydrates, like sugars, will do. To get top results from the food-and-exercise team, we should take a look at when we're eating in relation to the workout, as well as how quickly the body can convert that particular carbohydrate into blood glucose, which translates into muscle energy.

You see, the time from eating to energy has nothing to do with the complexity of the carb, but rather with its "glycemic index." The index, long used by diabetics who must constantly monitor and maintain steady blood glucose levels, ranks the speed at which the body converts food into useable energy. The higher the glycemic rating, the more quickly muscles get the energy boost.

Not only do we have to memorize what foods are high and low. We also have to know that a higher glycemic rating isn't always best. What's best depends on the kind of workout you've planned and whether it's before, during or after that workout.

Serious workouts nuts and competitive athletes must be aware of these ratings, especially those who workout 90 minutes or longer. That's about when we start depleting energy stores. Still, anybody can apply the basic knowledge and gain from it. Remember, though, using the index won't make up for other dietary sins. No quick fixes here. No miracle diets. No making up for pre-workout lunches of Pop-Tarts.