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Fruit and Post Workout Nutrition

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  • Fruit and Post Workout Nutrition

    Is fructose as easily accessible as glucose during high intensity training? I know that fructose is mostly metabolized in the liver, but can it also be stored as muscle glycogen? If not as efficiently, then where do we get glucose to refill depleted glycogen if not from grains?

    I know Mark advocates low intensity exercise so as not to deplete glycogen, but I can't help it. I love high intensity training too much.

    After a hard session of sprinting and heavy deadlifting, my muscles are begging for sugar. Will fruit do the trick? I know I cant depend on veggies for the job.

  • #2
    I've heard that glucose is preferable. Maybe a sweet potato or boniato would do the trick.

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    • #3
      Fruit won't do anything to build muscle. It should be protein that your muscles are screaming for. Carb loading with fruit if that's what you're wanting to do, should be done before the workout to fuel your workout. Once you've done that you'll need the protein to repair and add more muscle.
      http://www.facebook.com/daemonized

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      • #4
        My goal isn't muscle building. I am not looking to necessarily carb load, I'm looking to refuel and replenish spent glycogen after my high intensity workouts.

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        • #5
          Carb loading is meant done specifically for the glycogen. My advice would be don't do it. The reason that we think that we need to do that is because we're all hammered with Gatorade commercials that tell us that it's a good idea. A great part of your high intensity workouts is that you do burn through your glycogen. Once you've done that your muscles will be using fatty acids as fuel and those come from your fat cells. Eating sweet fruit will cause an insulin spike and get you rout of the fat burning mode that you've just put yourself in.
          http://www.facebook.com/daemonized

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          • #6
            Originally posted by Daemonized View Post
            Carb loading is meant done specifically for the glycogen. My advice would be don't do it. The reason that we think that we need to do that is because we're all hammered with Gatorade commercials that tell us that it's a good idea. A great part of your high intensity workouts is that you do burn through your glycogen. Once you've done that your muscles will be using fatty acids as fuel and those come from your fat cells. Eating sweet fruit will cause an insulin spike and get you rout of the fat burning mode that you've just put yourself in.
            +1

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            • #7
              This thread got to me thinking... I am doing the p90x workouts and I have a protein smoothie after my workouts. I always add a banana because I add some supplements to my smoothie that only a banana will mask. Should I have my smoothie before my workout instead and just have some protein after my workout????

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              • #8
                Banana's should be eaten in moderation anyway if you're looking to burn fat. You have the protein part right, but I'd recommend finding a new mask for your supplements.
                http://www.facebook.com/daemonized

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                • #9
                  Originally posted by Daemonized View Post
                  Carb loading is meant done specifically for the glycogen. My advice would be don't do it. The reason that we think that we need to do that is because we're all hammered with Gatorade commercials that tell us that it's a good idea. A great part of your high intensity workouts is that you do burn through your glycogen. Once you've done that your muscles will be using fatty acids as fuel and those come from your fat cells. Eating sweet fruit will cause an insulin spike and get you rout of the fat burning mode that you've just put yourself in.
                  +2!
                  sigpic

                  HANDS OFF MY BACON :: my primal journal

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                  • #10
                    Sweet Potatos and Yams are good choices for replenishing glycogen stores, however if you are fat adapted you will replenish them naturally within about 24 hours. So the only time it should be an issue for you is if you are doing 2 intense workouts within a 24 hour period.

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                    • #11
                      Actually fructose isn't accessible for muscle glycogen at all. You don't need to replenish muscle glycogen directly after weight training. You do need it before though if your going to lift heavy and fruit aka fructose is not stored in the muscle, it's stored in the liver, nor does fructose elicit much of an insulin response. Keep in mind that around half of the sugar in fruit is also sucrose, so some will be used for muscle glycogen. Also bear in mind that protein synthesis after working out doesn't really need insulin to spike much past base line in order to get those benefits. Sweet potato would be the better food to consume a few hours before your workout. The more anaerobic exercise you do the more carbs you can and should consume and carbs are protein sparing in this scenario.
                      Whether you think you can..... or you think you can't..... your 100 % correct.

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                      • #12
                        Lyle McDonald talks about post workout nutrition in this article http://www.bodyrecomposition.com/mus...nutrition.html

                        I don't know about replenishing muscle glycogen, but Lyle explains that insulin (most likely from carbs) inhibit protein breakdown post workout, and together with post workout amino acids that contribute to protein synthesis in the muscles, leads to a bigger net protein gain than having just protein alone.
                        I do put fruit in my post workout shake, mostly for the flavor, and I've also started eating a white potato in my real meal following my workout.

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                        • #13
                          Originally posted by Chefgerry View Post
                          Actually fructose isn't accessible for muscle glycogen at all. You don't need to replenish muscle glycogen directly after weight training. You do need it before though if your going to lift heavy and fruit aka fructose is not stored in the muscle, it's stored in the liver, nor does fructose elicit much of an insulin response. Keep in mind that around half of the sugar in fruit is also sucrose, so some will be used for muscle glycogen. Also bear in mind that protein synthesis after working out doesn't really need insulin to spike much past base line in order to get those benefits. Sweet potato would be the better food to consume a few hours before your workout. The more anaerobic exercise you do the more carbs you can and should consume and carbs are protein sparing in this scenario.
                          I am very anaerobic oriented. The only aerobic activity that I do is occassionally biking. I lift heavy, do CrossFit oriented metcons, and sprint.

                          @Daemonized I'm not worried about fuel source carbs vs. fat energy for production I'm just trying to SUSTAIN energy to get through my workouts. I don't really care if carb loading pre workout ruins my fat utilization. If I can't perform to my ability then I'm not a happy camper.

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