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Originally Posted by Flakko
I think it's something that has to do with cane sugar being fructose and slowly absorbed, on the other hand dextrose it's absorbed faster, something like. Correct me if I'm wrong.
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Originally Posted by musclepump
Now, what are the exact reasons for using Corn Sugar over Cane Sugar and Sucralose and the like? A buddy at the gym asked me this morning and I don't think I had enough of an answer to satisfy his intrigue.
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Originally Posted by Sir Savage
Of all sugars, dextrose provides the best insulin response. Insulin, as you'll recall, is the highly anabolic hormone that shuttles nutrients to cells, including muscle cells.
After a workout, it is extremely important to get nutrients to muscle cells as quickly as possible so that recovery and growth can take place. Hence, dextose provides the best way to get nutrients to muscle cells, aside from injecting insulin, which is really not advisable. |
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Originally Posted by Sir Savage
Of all sugars, dextrose provides the best insulin response. Insulin, as you'll recall, is the highly anabolic hormone that shuttles nutrients to cells, including muscle cells.
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Originally Posted by Sir Savage
After a workout, it is extremely important to get nutrients to muscle cells as quickly as possible so that recovery and growth can take place. Hence, dextose provides the best way to get nutrients to muscle cells, aside from injecting insulin, which is really not advisable. |
| Determinants of post-exercise glycogen synthesis during short-term recovery. |
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Jentjens R, Jeukendrup A. Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK. The pattern of muscle glycogen synthesis following glycogen-depleting exercise occurs in two phases. Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours. Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis. Furthermore, it has been shown that muscle glycogen concentration is a potent regulator of glycogen synthase. Low muscle glycogen concentrations following exercise are associated with an increased rate of glucose transport and an increased capacity to convert glucose into glycogen.The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis. The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response. However, when carbohydrate intake is high (>/=1.2 g/kg/h) and provided at regular intervals, a further increase in insulin concentrations by additional supplementation of protein and/or amino acids does not further increase the rate of muscle glycogen synthesis. Thus, when carbohydrate intake is insufficient (<1.2 g/kg/h), the addition of certain amino acids and/or proteins may be beneficial for muscle glycogen synthesis. Furthermore, ingestion of insulinotropic protein and/or amino acid mixtures might stimulate post-exercise net muscle protein anabolism. Suggestions have been made that carbohydrate availability is the main limiting factor for glycogen synthesis. A large part of the ingested glucose that enters the bloodstream appears to be extracted by tissues other than the exercise muscle (i.e. liver, other muscle groups or fat tissue) and may therefore limit the amount of glucose available to maximise muscle glycogen synthesis rates. Furthermore, intestinal glucose absorption may also be a rate-limiting factor for muscle glycogen synthesis when large quantities (>1 g/min) of glucose are ingested following exercise. |
| Carbohydrate nutrition before, during, and after exercise. |
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Costill DL. The role of dietary carbohydrates (CHO) in the resynthesis of muscle and liver glycogen after prolonged, exhaustive exercise has been clearly demonstrated. The mechanisms responsible for optimal glycogen storage are linked to the activation of glycogen synthetase by depletion of glycogen and the subsequent intake of CHO. Although diets rich in CHO may increase the muscle glycogen stores and enhance endurance exercise performance when consumed in the days before the activity, they also increase the rate of CHO oxidation and the use of muscle glycogen. When consumed in the last hour before exercise, the insulin stimulated-uptake of glucose from blood often results in hypoglycemia, greater dependence on muscle glycogen, and an earlier onset of exhaustion than when no CHO is fed. Ingesting CHO during exercise appears to be of minimal value to performance except in events lasting 2 h or longer. The form of CHO (i.e., glucose, fructose, sucrose) ingested may produce different blood glucose and insulin responses, but the rate of muscle glycogen resynthesis is about the same regardless of the structure. |
| The bottom line was that insulin infusion increased muscle protein syntheses via its effects on vasodilation, which in turn caused a greater rate of amino acid deliver to muscle tissue under resting conditions. |
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Post-exercise, when blood flow to muscles was already enhanced, insulin infusion had no further effect on protein synthesis. Thus, the idea that insulin spikes are anabolic in during post-workout conditions appears to be a myth, although there is still room for the anti-catabolic effects of insulin in the post workout state; however, the real-world significance of this for weight trainers is questionable. |
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Originally Posted by redspy
Determinants of post-exercise glycogen synthesis during short-term recovery. Jentjens R, Jeukendrup A. Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK. The pattern of muscle glycogen synthesis following glycogen-depleting exercise occurs in two phases. Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours. Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis. Furthermore, it has been shown that muscle glycogen concentration is a potent regulator of glycogen synthase. Low muscle glycogen concentrations following exercise are associated with an increased rate of glucose transport and an increased capacity to convert glucose into glycogen.The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis. The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response. However, when carbohydrate intake is high (>/=1.2 g/kg/h) and provided at regular intervals, a further increase in insulin concentrations by additional supplementation of protein and/or amino acids does not further increase the rate of muscle glycogen synthesis. Thus, when carbohydrate intake is insufficient (<1.2 g/kg/h), the addition of certain amino acids and/or proteins may be beneficial for muscle glycogen synthesis. Furthermore, ingestion of insulinotropic protein and/or amino acid mixtures might stimulate post-exercise net muscle protein anabolism. Suggestions have been made that carbohydrate availability is the main limiting factor for glycogen synthesis. A large part of the ingested glucose that enters the bloodstream appears to be extracted by tissues other than the exercise muscle (i.e. liver, other muscle groups or fat tissue) and may therefore limit the amount of glucose available to maximise muscle glycogen synthesis rates. Furthermore, intestinal glucose absorption may also be a rate-limiting factor for muscle glycogen synthesis when large quantities (>1 g/min) of glucose are ingested following exercise. |
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Originally Posted by Sir Savage
So while insulin is not required, it does seem to enhance the process of glycogen synthesis via its effects on the rate-limiting enzyme glycogen synthase.
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Originally Posted by dougnukem
All that I know is, I just added some dextrose to my whey drink for the first time, and man, it tastes ten times better! What a fool I've been this whole time, never doing this.
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Originally Posted by Flakko
Question
What about maltodextrin? |
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Originally Posted by KentDog
hey piratefromhell, where do you buy your dextrose for that price?
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Originally Posted by strongpointe85
How many pwo shakes can you get out of a 2lb bad of dextrose if you use 50g of it per shake
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Originally Posted by juggernaut
what about adding BOTH oats and Dextro to PWO drink? Anyone?
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Originally Posted by redspy
I wasn't primarily trying to diminish the role of insulin, however, my point was that I don't think dextrose is the Holy Grail of PWO that some people contend. Personally I prefer oatmeal PWO, but I agree there's substantial data supporting your point.
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Originally Posted by Curlingcadys
agreed I'll stick to my oats as well, I've done just fine without dex, spend the money on food.
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Originally Posted by drew.haynes
Idk how much of an issue the "money" should be... since dextrose is about a dollar a pound.
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