In the fitness space there is no shortage of diet fads promising ripped physiques and explosive performance. The internet is littered with dietary dogmas such as the so-called “animal based” diet and many others. These fad diets typically have something to offer, but if one focuses on metabolic science, one principle stands out: controlling glycemic load (GL) has the power to unlock lean muscle growth, sustained energy, and metabolic health. For the hybrid athlete who trains for both strength and endurance, a low GL diet is the foundation for optimal athletic performance.

Why Glycemic Load Matters#

Glycemic load goes beyond the glycemic index by factoring in the quantity of carbohydrates in food and how quickly it raises blood sugar. High-GL meals will spike insulin, which promotes fat storage and can leave you crashing mid-workout. Nobody wants to crash out. Athletes who want to stay lean, preserve insulin sensitivity, and train across modalities should see this as problematic.

On the otherhand, a low GL diet keeps insulin in check, fuels workouts with stable blood sugar, and promotes fat oxidation during endurance workouts - all while building muscle.

The Hybrid Athlete’s Metabolic Needs#

Building muscle and training for endurance create competing demands, which is a big problem for the athlete who is looking for a simple nutritional guide to follow. The solution is this: prioritize protein and micronutrient density, and fuel up with carbs that don’t derail your metabolism.

That means saying no to blood sugar bombs and yes to strategic, high-quality fuel.

The Framework: High Protein, Low GL, Simplicity#

This diet isn’t about restriction. It’s about precision.

1. High Quality Protein#

Muscle is built from amino acids, and nothing provides them more efficiently than animal protein. Red meat, eggs, and low-GL dairy are staples due to their protein content and hormonal benefits. But beef liver deserves a special mention as the most nutrient-dense food on the planet. It’s rich in an abundance of vitamins that are more readily available than vitamins from plant sources, often found in commercial multivitamins. It is also rich in CoQ10, a compound that plays a crucial role in cellular energy production and acts as an antioxidant in the body.

2. Low GL Carbohydrates#

In a low-GL diet, it’s not about cutting carbs entirely, it’s about choosing the right ones in the right amounts. Balance is key.

What Is a “Low GL” Food?#

Glycemic load measures how much a food raises blood glucose, and acts as a metric that factors in both the quality and quantity of carbs in a meal. Here’s how GL is classified:

• Low GL: 0-10
• Moderate GL: 11-19
• High GL: 20+

Target range for meals:#

For most meals, aim for a GL of 10 or less, especially during sedentary hours or rest days. This promotes fat burning, stable energy, and low insulin levels - ideal for staying lean and metabolically flexible.

Smart Carbs to Prioritize:#

Here are examples of low to moderate GL carb sources that support perfomrance and recovery without excessive insulin spikes:

Food	Portion Size	Estimated GL
Lentils	1 cup cooked	5–6
Steel-cut oats	1/2 cup dry	8–10
Blueberries	1/2 cup	4
Sweet potato	1 small (100g)	11–13
Chickpeas	1/2 cup	7–8
Sourdough rye bread	1 slice	8–10
Greek yogurt (plain)	3/4 cup	3–4

“Bend the Rules”: Strategic High GL Use Around Workouts#

While low GL is the baseline, high GL carbs can be a powerful tool when used strategically.

When to Use Higher GL Carbs

• Post-Workout (Strength Training or Intense Intervals): This is when insulin sensitivity is the highest. A moderate to high GL meal (15-25 GL) can help drive nutrients into muscle tissue, replenish glycogen, and accelerate recovery without promoting fat gain.

• Before Long-Duration Training (>90 min): Consuming a moderate GL meal (10-15) ~1-2 hours before training can provide accessible fuel without crashing mid-workout.

Avoid high GL meals during periods of inactivity or late at night, when insulin sensitivity drops and glucose is more likely to be stored as fat.

3. Select Dairy#

Low-lactose dairy like kefir, Greek yogurt, and hard cheeses support gut health and recovery without causing insulin spikes. Whey powder is another low-GL option that may be used to supplement protein in your diet.

4. Zero Seed Oils#

Seed oils are a hot topic these days. The problem is that they are inflammatory and wreck mitochondrial efficiency, which is counter-intuitive for this diet. This is because when polyunsaturated fats such as seed oils oxidate, they create reactive oxygen species which are toxic and inflammatory. Heating these oils increases oxidation, and unfortunately these oils are heated relentlessly during production, as well as in the fryers of fast food restaurants. Stick with saturated fats from butter, tallow, and coconut oil for high-temp cooking, and monounsaturated fats like olive oil in cold preparations.

5. Micronutrient Density > Empty Calories#

Every calorie should do work. Low-GL vegetables, organ meats, eggs, and mineral-rich broths feed your body’s biochemical machinery. You’re not just eating to pump out reps, you’re eating to build a resilient and performant bodily system. Eat food that aligns with that objective instead of dirty junk.

The Science Behind the Diet#

For readers who want the “why” behind the plan, here’s a breakdown of the metabolic reasoning with relevant research:

1. Low GL Improves Insulin Sensitivity

High postprandial insulin levels are linked to fat storage and insulin resistance. Low-GL diets reduce post-meal insulin demand.

Brand-Miller et al. (2003), “Low–glycemic index diets in the management of diabetes: a meta-analysis of randomized controlled trials.” Diabetes Care. https://doi.org/10.2337/diacare.26.8.2261

2. Low GL Is an Excellent Weight Management Tool

A Low GL diet is a reasonable alternative to a low-fat, portion-controlled eating plan for weight management.

Maki et al. (2007), “Effects of a reduced-glycemic-load diet on body weight, body composition, and cardiovascular disease risk markers in overweight and obese adults.” Am J Clin Nutr. https://pubmed.ncbi.nlm.nih.gov/17344493/

3. Low GL Improves Body Composition

Long term LGL diets are more effective for reducing body mass index, body fat, waist circumference and insulin resistance compared to HGL diets.

Armendáriz-Anguiano et al. (2011), “Effect of a low glycemic load on body composition and Homeostasis Model Assessment (HOMA) in overweight and obese subjects.” Nutr Hosp. https://pubmed.ncbi.nlm.nih.gov/21519744/

4. Low GL Supports Stable Energy & Appetite Control

Low-GL meals reduce hunger and help stabilize energy by minimizing glucose fluctuations.

Ludwig et al. (1999), “High Glycemic Index Foods, Overeating, and Obesity.” Pediatrics. https://doi.org/10.1542/peds.103.3.e26

Performance Benefits#

• Stable Energy: Say goodbye to crashes. With low GL foods, your fuel is steady throughout the day.

• Improved Body Composition: Less insulin = less fat storage. Simple as that.

• Metabolic Flexibility: Train your body to burn both carbs and fat efficiently. This allows the low-GL diet to be less restrictive than a diet like keto, while enabling you to strategically bend the rules to achieve your best results.

• Reduced Inflammation: No seed oils and refined carbohydrates means lower oxidative stress and faster recovery.

• Cognitive Clarity: No more brain fog post-meal. Just clean focus.

Closing Thoughts#

This way of eating doesn’t just help you train harder, it builds a body that’s primed for longevity, strength, and adaptabiltiy.

Ditch the processed slop. Build muscle with intention. Perform like a hybrid.

TL;DR#

• Keep most meals at or below 10 GL.
• Use moderate-high GL carbs strategically post-workout.
• Prioritize whole, fiber-rich, slow-digesting carbs.
• Pair carbs with protein and fat.
• Avoid seed oils, processed sugars, and high-GL snacks.
• Use beef liver, dairy, and whole protein to fuel muscle and metabolism.