Do fruits such as strawberrys and grapefruits restore muscle glycogen? I'm having them about 1-2 hours post workout and wondering if they will restore that.
thanks
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Thread: Do fruits restore glycogen?
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05-27-2010, 03:24 PM #1
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05-27-2010, 03:25 PM #2
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05-27-2010, 03:28 PM #3
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05-27-2010, 04:20 PM #4
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05-27-2010, 04:27 PM #5
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05-27-2010, 04:27 PM #6
A few places, most recently in yesterday's thread about this same topic:
http://forum.bodybuilding.com/showpo...1&postcount=62
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05-27-2010, 04:40 PM #7
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05-27-2010, 04:44 PM #8
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05-27-2010, 04:46 PM #9
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05-27-2010, 04:54 PM #10
It was my understanding that fructose replaces liver glycogen, while the rest is to the muscle glycogen and too much is stored as fat. Keep in mind that fruit is not 100% fructose, so yes fruit can restore muscle glycogen.
also..
"All three dietary monosaccharides are transported into the liver by the GLUT 2 transporter [32]. Fructose and galactose are phosphorylated in the liver by fructokinase (Km= 0.5 mM) and galactokinase (Km = 0.8 mM). By contrast, glucose tends to pass through the liver (Km of hepatic glucokinase = 10 mM) and can be metabolised anywhere in the body. Uptake of fructose by the liver is not regulated by insulin." -wikiIG: chaseirons
SC: chaseirons
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05-27-2010, 05:00 PM #11
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05-27-2010, 05:05 PM #12
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05-27-2010, 05:18 PM #13
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05-27-2010, 08:54 PM #14
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If you wanna base everything on what one person says then for my point I'm gonna use what John Berardi says. He says minimize fruit especially after a workout. I'm not saying its not possible to use fruit to replenish glycogen. Its just really not ideal at all.
For me personally when I finish training there is ONE thing on my mind and that is feeding my muscles. The liver stores shouldnt even be that depleted after your typical training session since the primary fuel source during weight training is the muscle glycogen... not the liver.. lets say you use fruit to replenish muscle stores. You will have to take in a ton of fruit. What happens when your liver stores are full. It starts storing the extra. I dont know about you but when I'm trying to put on muscle I try to minimize fat storage. I can guarantee that if you take two people... they train exactly the same and eat the same foods at all times EXCEPT after training. One eats a bunch of fruit with some protein and the other has protein with dextrose and maltodextrin.. The one that eats fruit will most likely put on less muscle and be putting on more fat then the person who feeds the muscles first...
NO DONT NEG ME!! PLEASE DONT!
Here's a tip douchebag. Dont call someone a moron and then threaten to "neg the ****" out of them (what the **** does that even mean?) and then think they will actually read anything that you say after that.
edit..
so I actually read what you posted and even your quote says that its not ideal.. why the hell would you do something if their are better and cheaper ways of accomplishing it..
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05-28-2010, 01:15 AM #15
Where do you get the feeling it's not how most people think? Maybe the thinking you gave applies to YOU and I fully agree that's how it's supposed to be done, but all I see here is either "bros" or avid "anti-bros", which I find equally as annoying, because they parrot Alan Aragon, Lyle McDonald just as bad as "bros" do T-nation and other crap, without really thinking about why things are supposed to be as they say they are. Now, mind you, I again agree that parroting Alan or Lyle might lead one more successfully to the "truth", but they, as well, CAN be wrong (blasphemy, I know).
The way you described, however, is the one I think all of us should do, but then again, perhaps not everyone has the time or knowledge to indulge into research. And then you have a situation where one is either supposed to be quiet for his lack of knowledge or risk saying something and merely uncritically parroting others."In all things there is a poison and there is nothing without a poison. It depends only upon the dose whether a poison is a poison or not." ~ Paracelsus
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05-28-2010, 01:19 AM #16
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05-28-2010, 04:33 AM #17
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05-28-2010, 07:01 AM #18
As already stated:
most fruits: 1/2 glucose, 1/2 fructose
Glucose resplendishes muscle glycogen
Fructose can but is not very efficient at doing it.
So yes, fruits resplendish muscle glycogen and liver glycogen (= perfect food, don't know why people are afraid of them)'Bodybuilders are mortally afraid of muscle loss while simultaneously being afraid of eating carbs at night which is a key tactic that can enhance lean mass preservation' A.Aragon
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05-28-2010, 07:46 AM #19
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05-28-2010, 08:34 AM #20
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05-28-2010, 10:46 AM #21
Didn't mean to start a fued here.
So what foods primarily would contain glucose that you guys like using?
Does whole wheat bread or white bread contain mainly glucose, or oatmeal?
Thanks for the replies!
And what's the whole deal with liver glycogen, does the liver use it as it's energy source? And it get's it primarily from fructose sources?
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05-28-2010, 11:06 AM #22
Since fruit does replenish muscle glycogen I have a question: Why nobody asks instead "Can grains restore liver glycogen?"
...because doesn't your liver glycogen drop when you lift weights? And isn't it important to replenish that? Why only muscle glycogen??? Does liver not play an important role in recovery?
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05-28-2010, 11:19 AM #23
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05-28-2010, 12:13 PM #24
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05-28-2010, 01:41 PM #25
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Yes glucose from starch hydrolysis can be taken up by the liver and used for glycogen synthesis. The Michaelis constant for liver glucokinase is high [5-10 mM] compared to other hexokinases [0.02-0.13 mM] which means its activity for phosphorylating and sequestering glucose in the liver is most active when glucose becomes elevated after a meal. The majority of glucose is still disposed of peripherally. There is also an indirect pathway to hepatic glycogen synthesis termed as the 'glucose paradox' fueled by gluconeogenic precursors. So people who think that the assload of dextrose they take is only going to replenish muscle glycogen are mistaken too.
And of course liver glycogen is reduced even during resistance training given it's intense enough. On top of its job of blood glucose regulation, hepatic glucose output during exercise behaves like a feed-forward controlled system, as opposed to a feedback controlled system, under the influence of neuroendocrine and other mechanisms. So once you start going at it, the glycogenolysis and gluconeogenesis wheels are set in motion.It is the mark of an educated mind to be able to entertain a thought without accepting it.
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05-28-2010, 07:55 PM #26
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The reason I brought up John Berardi is cuz you said "look up Alan's credentials".. Well ONE of the "GURUS" that I get my information from has far better credentials then Alan. Berardi actually has the credentials to do full studies that Alan would use as references in his articles. Also after doing some research on this Alan guy I came across an article he did on pwo nutrition and he says himself the same thing that Berardi says as far as pwo nutrition goes but he gives a second option of using fruit.
We can argue about this forever. You arent gonna change my mind since I have actually done both and I have seen that I got better results without the fruit.
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05-28-2010, 08:10 PM #27
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05-28-2010, 08:37 PM #28
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05-28-2010, 09:50 PM #29
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Noone is trying to change your mind, they are trying to educate you about science and researched facts. I am not sure why you are so resistant to admit where you are wrong. I also quite doubt it that you actually took the time to try both methods, measuring and charting your progress and than coming up with a better way.
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05-29-2010, 12:49 AM #30
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