Let me first give u the definition of fructose and what exactly it does
Basically.. fructose does absolute crap when it comes to muscle building and restoring muscle glycogen.. once the liver glycogen is filled ur body cant use it and it is stored as fatOriginally Posted by http://bodybuilding.com/fun/issa14.htm
Now a study that compares fructose compared to glucose in muscle glycogen recovery post workout
Muscle glycogen recovery after exercise during glucose and fructose intake monitored by 13C-NMR
Adrianus J. Van Den Bergh, Sibrand Houtman, Arend Heerschap, Nancy J. Rehrer, Hendrikus J. Van Den Boogert, Berend Oeseburg, and Maria T. E. Hopman
Departments of Radiology and Physiology, University of Nijmegen, 6500 HB Nijmegen, The Netherlands; and School of Physical Education, Otago University, Dunedin, New Zealand
Received 8 May 1995; accepted in final form 31 May 1996.
Van Den Bergh, Adrianus J., Sibrand Houtman, Arend Heerschap, Nancy J. Rehrer, Hendrikus J. Van Den Boogert, Berend Oeseburg, and Maria T. E. Hopman. Muscle glycogen recovery after exercise during glucose and fructose intake monitored by 13C-NMR. J. Appl. Physiol. 81(4): 1495-1500, 1996.---The purpose of this study was to examine muscle glycogen recovery with glucose feeding (GF) compared with fructose feeding (FF) during the first 8 h after partial glycogen depletion by using 13C-nuclear magnetic resonance (NMR) on a clinical 1.5-T NMR system. After measurement of the glycogen concentration of the vastus lateralis (VL) muscle in seven male subjects, glycogen stores of the VL were depleted by bicycle exercise. During 8 h after completion of exercise, subjects were orally given either GF or FF while the glycogen content of the VL was monitored by 13C-NMR spectroscopy every second hour. The muscular glycogen concentration was expressed as a percentage of the glycogen concentration measured before exercise. The glycogen recovery rate during GF (4.2 ? 0.2%/h) was significantly higher (P < 0.05) compared with values during FF (2.2 ? 0.3%/h). This study shows that 1) muscle glycogen levels are perceptible by 13C-NMR spectroscopy at 1.5 T and 2) the glycogen restoration rate is higher after GF compared with after FF.
glycogen depletion; vastus lateralis muscle; bicycle exercise; 1.5 tesla; carbon-13 nuclear magnetic resonance spectroscopy
Glucose murdered fructose.. my question to you all is, why do you continue to use fruit post workout when something like dextrose is optimal and cheaper than fruit? It is also readily available
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10-09-2007, 06:02 PM #1
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Why do you people use fruit PWO? It is time for a change
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Iron Mulisha Athlete
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10-09-2007, 06:03 PM #2
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10-09-2007, 06:06 PM #3
replenishing muscle glycogen is the primary concern. however, the amount of liver glycogen that's tapped into is proportional to the intensity of workouts. so, it's a good idea to have some (about 1/4 or so) of your post workout carbs target liver glycogen
Last edited by Mr.Hombre; 10-09-2007 at 06:10 PM.
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10-09-2007, 06:07 PM #4
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10-09-2007, 06:09 PM #5
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10-09-2007, 06:15 PM #6
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10-09-2007, 06:16 PM #7
U don't need fast digesting carbs Postworkout, I have a regular meal afterwards and it has worked great. You will spike insulin no matter what. MY gains have always been leaner taking in complex carbs instead of simple carbs. Read up on the sticky up top on postworkout nutrition by Alan Aragon.
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10-09-2007, 06:19 PM #8
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10-09-2007, 06:19 PM #9
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10-09-2007, 06:20 PM #10
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10-09-2007, 06:21 PM #11
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10-09-2007, 06:22 PM #12
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10-09-2007, 06:22 PM #13
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10-09-2007, 06:24 PM #14
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10-09-2007, 06:25 PM #15
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This thread is not about complex vs simple carbs pwo, this thread is about fructose being used as pwo
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Iron Mulisha Athlete
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10-09-2007, 06:25 PM #16
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10-09-2007, 06:25 PM #17
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10-09-2007, 06:26 PM #18
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10-09-2007, 06:27 PM #19
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10-09-2007, 06:29 PM #20
Haha Thanks for clarifying
. Yea I think SOME fructose is beneficial, but it is not the best for the majority of PWO carbs. For those than can take dex/malto/WMS without fat gains (i.e. mesos and ectos), that's the best bet, for endos, complex starchy carbs and maybe a LITTLE bit of high GI carbs is best. The amount of carbohydrate taken in is more important for protein synthesis than the type. If we are talking glycogen re-synthesis, then I agree with you in that dex/malto/wms is the winner.
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10-09-2007, 06:30 PM #21
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10-09-2007, 06:32 PM #22
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10-09-2007, 06:32 PM #23
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10-09-2007, 06:33 PM #24
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10-09-2007, 06:34 PM #25
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i agree with u 100%
fructose is not useless and is important.. i often have an apple and honey for breakfast to replenish liver glycogen i just find it useless for postworkout and find there are much better options as fructose cannot replenish muscle glycogen which is key pwo
i have used oats dextrose and WMS.. personally there isnt much a different imo.. though wms and dextrose may be the "optimal" choice it wont make a huge difference, if any, in the overall pictureMET-Rx/Pure Protein Board Rep
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Iron Mulisha Athlete
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10-09-2007, 06:39 PM #26
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10-09-2007, 06:42 PM #27
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10-09-2007, 06:44 PM #28
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well.. there are no bagels down here in the cafe and i dont really feel like going out to buy any.. to tell u the truth.. i rather just blend something in my magic bullet while i hop in the shower and then pick up my cup and go to class.. it works 100x easier..
but if i do decide to pick up a bagel.. wouldnt one be about 50g of carbs or so? and does it matter what flavor is it (cinnamon raisin, white, whole wheat)
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10-09-2007, 06:44 PM #29
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10-09-2007, 06:47 PM #30
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