Liver glycogen and carb-up?

[dirtyeggroll]

On a carb-up do we want to try and fill our liver glycogen first by eating fruit and such, so the rest will go to muscle? or do we try to somewhat avoid fructose (oats, ww, sweet potatoes etc.), so liver glycogen is not immediately filled?

Doesn't the liver glycogen fill any way? Sorry if this is confusing, I am not exactly sure how to word what I am trying to say.

please help

[Eileen]

On carb-up, the liver glycogen will refill quickly. A lot of people start their carb-up with fruit, since that's the quickest way to get out of ketosis.

However, one of the interesting things about fructose is that it must be broken down by the liver. This means it has a very low gi, so it's often touted as a healthy sugar. But if your muscles and liver are already full of glycogen, any excess fructose that is broken down by the liver will be stored as fat. On carb-up, it's a good idea to limit fructose and go for things like oatmeal, root veg, low fat diary, etc.

[steviekm3]

On carb-up, the liver glycogen will refill quickly. A lot of people start their carb-up with fruit, since that's the quickest way to get out of ketosis.

However, one of the interesting things about fructose is that it must be broken down by the liver. This means it has a very low gi, so it's often touted as a healthy sugar. But if your muscles and liver are already full of glycogen, any excess fructose that is broken down by the liver will be stored as fat. On carb-up, it's a good idea to limit fructose and go for things like oatmeal, root veg, low fat diary, etc.

Yes I really think you are correct to go with the oatmeal, root veg etc. low fat dairy. And eat small meals throughout the day. This article told me a lot, it basically says muscles are limited in how much glucose that they can take up in a given period of time. So going Lo-GI carbs on carb days sounds good to me:
http://www.pponline.co.uk/encyc/0394.htm

[jaim91]

If you really need the sweetness, you can go from simple carbs to complex carbs throughout the course of the carb up.

But it's wiser to stick with somplex.

[gfundaro]

On carb-up, the liver glycogen will refill quickly. A lot of people start their carb-up with fruit, since that's the quickest way to get out of ketosis.

However, one of the interesting things about fructose is that it must be broken down by the liver. This means it has a very low gi, so it's often touted as a healthy sugar. But if your muscles and liver are already full of glycogen, any excess fructose that is broken down by the liver will be stored as fat. On carb-up, it's a good idea to limit fructose and go for things like oatmeal, root veg, low fat diary, etc.

Any excess dietary carbohydrate will be stored as fat once liver and muscle glycogen are full, regardless of whether or not it's fructose. Liver glycogen is filled preferentially anyway since it's an organ and its functions take precedence over muscle. Fructose is just phosphorylated to glucose anyway; it's the only directly usable saccharide.

[RU4A69]

Stay away from fructose: it has VERY limited practical use and messes with glucose > glycogen conversion. It is poison.

[dirtyeggroll]

so oats and sweet potatoes it is

[jaim91]

so oats and sweet potatoes it is

Good call!