Hey guys, I’ve been reading through some (credible material) on the net about the best types of carbohydrates to consume post workout… It seems like dextrose is the preferred type of sugar amongst all of them…I’m going to post an excerpt from an abcbodybuilding article which cites all of their claims.
"1. Male Cyclists were fed approximately 3, 000 calories after training. The breakdown ratio was 65 % carbohydrate, 20 % fat, and 15 percent protein intake.
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Participants were provided their carbohydrates from one of a number of sources. A. Glucose (straight up blood sugar, very high GI! ) B. 100 percent waxy starch Amylopectin and C. 100 percent resistant starch Amylose. Amylopectin is rapidly absorbed and easily digested.
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Comparison of various carbohydrate feeding conditions found the greatest glycogen synthesis in the Glucose condition (197.7 +/- 31.6 millimoles per kilogram of dry weight)
followed by the amylopectin condition (+171.8 +/- 37.1). The least amount of glycogen sysnthesis was found in the resistant starch group (90.8 +/- 12.8 millimoles). -
Conclusion: " In summary, glycogen resynthesis was attenuated following ingestion of starch with a high amylose content, relative to amylopectin or glucose[29]. "
Their conclusion is consistent with Burke et al who also showed that less resistant, high GI rated CHO markedly replenished glycogen superiorly to low glycemic, resistant G.I. index carbs. This was again confirmed by Coyle et al. in which it was found that high glycemic index foods replenished carbs faster than lower glycemic. However, they also noted that intermediate glycemic foods augmented synthetic rates comparably to high glycemic. Thus, we can conclude from the above studies that moderate to high glycemic carbohydrates produce a greater rate of glycogen replenishment in skeletal muscle. "
Slightly further down
When discussing high glycemic, aside from the post workout it is recommended to stick with starch-oriented foods, such as rice, and pasta’s. Of course during the post workout meal, participants will utilize Knowlden(2004) and Venom(2003) methodods laid out in their papers on post workout nutrition. During periods of intense glycogen replenishment, it is wise to steer clear of fructose-saturated foods such as strawberries. It is a well-established fact, that such protocols are completely and utterly against everything an athlete wants to accomplish during these periods. In the journal of Nutrition and Metabolism Conlee et al. (1987) investigated the effectiveness of glucose and fructose feeding on restoring glycogen content after glycogen was decreased by exercise (90-min swim) or fasting â??24. It was found that " After 2 h of recovery from either exercise or fasting there was no measurable glycogen repletion in red vastus lateralis muscle in response to fructose. " However, when supplying glucose there was a significant increase in glycogen storage in both the fasting and training groups. They of course concluded the obvious: " that fructose is a poor nutritional precursor for rapid glycogen restoration in muscle after exercise. " There are several reasons for the above results. One of which is that once fructose is absorbed it must first be escorted to the liver before being converted to glucose. This slows its ability to be utilized tremendously. Further, it first enhances liver stores, rather than muscular glycogen stores. Any protocol, which utilizes this for glycogen replenishment, is done so despite the vast amount of evidence against it.
It seems that pure glucose was the winner in terms of absorption rates and glycogen replenishment in skeletal muscle…What can we consume thats close to pure blood sugar (glucose)? Waxy? Thoughts are welcomed