T Nation

Can Fructose Replenish Muscle Glycogen?


#1

Quick background. I’ve been running AD for a few months but have noticed some bloating on refeed days, so I’m reducing overall carb intake from 330g to about 200-250.

Right now, carbs on refeeds (1x per week) only come from

  • Oatmeal (1 cup, measured before cooking)
  • White Rice (4 cups, cooked)
  • blueberries (1-2 cups, with oatmeal)
  • Assorted non-starchy vegetables (cabbage, broccoli, tomatoes, spinach etc)

I’m thinking of trialing doing one huge carby breakfast once a week of just oatmeal and 2-3 serves of fruit* as carb sources. Seeing as my carb intake will have a lower overall percentage of starch, and a high percentage of fructose, would it be likely that my liver recieves more overall glycogen as opposed to muscle tissue?

*1 serve being around 100-160 calories. ie a 1.5 cups of blueberries, an apple or a normal sized banana


#2

Google and Google Scholar: “fructose muscle glycogen”

TLDR won’t be much difference and there’s more important shit to worry about


#3

Yes. Bottom line: Fructose gets converted into glucose.

S


#4

There have actually been theories by advanced “re-feeders” who I know that you should take in fructose first to fill up liver glycogen because the muscles will maintain their supersensitivity to carbs and insulin, and then when you throw in the glucose, the muscles aren’t having to share glycogen with the liver.

Some real studies show that total glycogen replenishment is optimized with about 1/3 fructose and 2/3 glucose which is close to the breakdown of a banana…

In reality, I doubt it matters that much. Half of the fructose you ingest gets turned into glucose by the gut organs and burned by them, or released into the bloodstream. When fructose goes into the liver and gets turned into glucose, it should prevent the liver from sucking up glucose from the bloodstream too much. The liver will also kick out any excess glucose within about 2 hours and free it up for muscles.


#5

Cheers everyone