fructose PWO

[mervin]

How bad is fructose PWO? I am considering using a carbo mix for my PWO shake that contains Maltodextrin, dextrose and fructose. I would have used it before, but was a little hesitant due to the fructose. Right now I am using oatmeal in my PWO shake, but would rather use malt and dex. I have heard some very negative things about fructose PWO. any input would be great.

Thanx

 

[ReelBigFish]

fructose isn't optimal pwo. It mainly restores liver glycogen first. It's ok to use it as an add in along w/ your other carb. sources but does this product tell how much of each sugar it contains?

 

[mervin]

that's the problem, it doesn't say how much of each ingredient.

 

[luke77]

Which one is listed first in the ingredients list? Like reelbigfish said, fructose isn't the best source if you are using ONLY fructose but along with dex and malto it should be ok.

 

[Emma-Leigh]

How bad is fructose PWO? I am considering using a carbo mix for my PWO shake that contains Maltodextrin, dextrose and fructose. I would have used it before, but was a little hesitant due to the fructose. Right now I am using oatmeal in my PWO shake, but would rather use malt and dex. I have heard some very negative things about fructose PWO. any input would be great.

Thanx

Actually, a little bit of fructose (about 25% PWO carb source) is beneficial PWO - especially if you are doing long or particularly intense workout sessions.

Small amounts help in the speed of glycogen replenishment (both liver AND muscle) and aim in the speed of total body recovery via facilitating a return to a stable blood glucose level (this is mainly via it's action on liver glycogen).

This is why all those replenishment type things (drinks, powders etc) will have fructose in them....

If fructose is the third ingredient then it is likely that there are relatively low levels in the product - with malto and dextrose being the higher sources of the carbohydrate - so you should be fine. Otherwise, you could just get some dextrose and combine it with some oats and a banana for a good PWO mix.

 

[mervin]

Actually, a little bit of fructose (about 25% PWO carb source) is beneficial PWO - especially if you are doing long or particularly intense workout sessions.

Small amounts help in the speed of glycogen replenishment (both liver AND muscle) and aim in the speed of total body recovery via facilitating a return to a stable blood glucose level (this is mainly via it's action on liver glycogen).

This is why all those replenishment type things (drinks, powders etc) will have fructose in them....

If fructose is the third ingredient then it is likely that there are relatively low levels in the product - with malto and dextrose being the higher sources of the carbohydrate - so you should be fine. Otherwise, you could just get some dextrose and combine it with some oats and a banana for a good PWO mix.

that sounds good. How much dex should I use? I can get glucose....isn't it the same as dex? how much oats and should it be a whole banana?

 

[FishOrCutBait]

Dextrose has a density of 225g per cup (a cup is a 100g measurement.) So, 1 tablespoon (15g) should yield around 30+g of dextrose...

 

[Emma-Leigh]

that sounds good. How much dex should I use? I can get glucose....isn't it the same as dex? how much oats and should it be a whole banana?

Glucose is basically the same as dextrose so you could use glucose if you wanted... And how much to use will depend on your size, workout intensity and goals.

But if you check out this post it will tell you that 0.33 cups = ~75g of carbohydrate - so you do not need a lot.