Drawbacks of Fructose Post Workout

[BoSox]

according to ABCbodybuilding.com, which has some legit stuff and some stupid stuff, you shouldn't use fructose, lactose, or sucrose (because it's have fructose) postworkout.

link: http://www.abcbodybuilding.com/windowofopportunity.php

"Fructose will not replenish muscle glycogen but rather will replenish liver glycogen...Only certain types of simple carbohydrates will replenish muscle glycogen. These are carbohydrates in the form of glucose/dextrose."

Is that possible? They also claim that lactose has too low a G.I. to be effective. In another article, they claim "Secondly, fructose will barely replenish any muscle glycogen stores. It is perhaps the worst source of carbs you could have post-workout."

Discuss.

 

[BoSox]

here's another part:

"Nilsson and Hultman (12) demonstrated that the infusion of fructose resulted in a fourfold greater increase in liver glycogen than glucose.

Fructose is an inferior carbohydrate source to utilize during the window of opportunity; therefore, post-workout blends that include fructose should be avoided (this includes honey and table sugar).

Some examples of fructose-containing products that are popular in unscientific post-workout recipes include:

Whole fruits (e.g. strawberries and bananas)
Fruits blended with a post-workout liquid meal (e.g. frozen fruits in a blender),
Fruit juices (e.g. grape or orange juice),
Foodstuffs containing sucrose (e.g. table sugar or honey).
Sucrose is 50% glucose and 50% fructose. Steer clear of recipes that embrace sucrose sources post-workout."

link: http://www.abcbodybuilding.com/magazine04/scientific.htm

 

[Aaron_F]

Fructose before or after training is fine. If liver glycogen is depleted you have problems as well.

Complete intake of fructose probably isnt great, but its ok.

I have also seen work that shows liver is repleted perfectly well by glucose as well..

 

[BoSox]

yeah, one of the studies they cited mentioned that liver glycogen is restored 4 times faster via fructose than glucose.

You think dex or maltodextrin is really the way to go, post workout?

 

[Aaron_F]

Whatever suits, any carbohydrate source is fine in the ultimate point.
If you want high GI liquid, then malto/dextrose is fine, if you want solid then another high GI source is fine. If you aint caught up in worrying about the GI of the product, any food is fine...

 

[Cliner9er]

Quote[/b] (Aaron_F @ Dec. 28 2004,12:47)]Whatever suits, any carbohydrate source is fine in the ultimate point.
If you want high GI liquid, then malto/dextrose is fine, if you want solid then another high GI source is fine. If you aint caught up in worrying about the GI of the product, any food is fine...

Absolutely. A banana is a great post-WO carb with 1/2 fructose and half glucose. A good generalized rule of thumb is to keep fructose to below 50g/day (top of liver storage capacity) but this takes a lot of fruit to get there and fruit is good and good for you. . I am currently partial to a 2:1 glucose/suc/fructose mix with some whey thrown in there.