Sport Fruit and muscle glycogen

Sport Fitness
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*AJ*

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I once read that fructose can not replensish muscle glycogen.

Just how true is this?

I find that bananas are a tasty and easy way to put carbs into a protein shake (and thicken it too if the banana is a bit green). But I am wondering if after a really hard workout if some other form of carb might be better.. like oatmeal...

Thanks

AJ
 
bananas have a lot of fructoses. Fructoses goes to the liver to be turned into glycogen (I think), so it doesn't elevate blood suggar levels and cause insulin release. When your blood suggar gets low, the body will release the glycogen stored in the liver out in the blood stream, so before a workout it's a good idea to have your liver glycogen stores up.
 
*AJ* said:
I once read that fructose can not replensish muscle glycogen.

Just how true is this?

I find that bananas are a tasty and easy way to put carbs into a protein shake (and thicken it too if the banana is a bit green). But I am wondering if after a really hard workout if some other form of carb might be better.. like oatmeal..Thanks AJ
Click to expand...

As far as what type of carb you need post workout, in a perfect world, you just want to try and find a carb with a high GI score - which is usually a score somewhere between 70 - 100.

Depending on which source you use, I think ripe bananas usually score somewhere below that - in the moderate GI score in the lower end of the 50 - 70 GI score range.

For what it's worth, here are some quick examples of some carbs ( with high GI scores of 80+ ) you could take along with your protein shake.....

- pretzels
- Rice / Corn Chex cereal
- Crispix cereal
- jelly bean candy
- gummi bear candy
- Rice cakes
- dates​
 
Wrangell said:
As far as what type of carb you need post workout, in a perfect world, you just want to try and find a carb with a high GI score - which is usually a score somewhere between 70 - 100.

Depending on which source you use, I think ripe bananas usually score somewhere below that - in the moderate GI score in the lower end of the 50 - 70 GI score range.

For what it's worth, here are some quick examples of some carbs ( with high GI scores of 80+ ) you could take along with your protein shake.....

- pretzels
- Rice / Corn Chex cereal
- Crispix cereal
- jelly bean candy
- gummi bear candy
- Rice cakes
- dates​
Click to expand...


Hmmm...

I guess putting the gummi bears into the blender feet first is better to bet able to watch the expressions on their little gummi faces! :D

Would something like Gatorade or Cytomax be too high? Orange and vanilla tastes pretty good together.

Thanks for the info. I do appreciate it.
 
What about milk as a post-workout simple carb source?
Not sure if it would be a good one..but its got simple carbs + protein
 
That sure doesn't seem like much post workout carb. I have 72 grams simple carbs and 24 grams protein...

I think I've heard that a 2:1 or even 3:1 ratio of carbs to protein is ideal.
 
MarkMyWords said:
That sure doesn't seem like much post workout carb. I have 72 grams simple carbs and 24 grams protein...

I think I've heard that a 2:1 or even 3:1 ratio of carbs to protein is ideal.
Click to expand...

How about I add a banana and/or an orange with it LOL
 
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