Ok, been reading around a bit…
Cy’s Forbidden Fruit article is enlightening!
Also these posts:
CY: “Fructose is the saccharide that is least likely to cause you to store bodyfat. It has a very low GI. It isn’t as efficient as say, glucose, in replenishing muscle glycogen stores, but it certainly will provide a source of energy for muscle cells. Also remember that fructose is an insulin independent monosaccharide. Meaning insulin or very minute amounts are needed for it to be stored. Most fruits have a low GI. For this reason, they probably shouldn’t be used for post workout, with the possible exception of grape juice, but even that has fructose in it, thus lowering the GI. I think the point Bill was trying to make was that when maximizing the potential to store glycogen, you may want to consume maltodextrin or dextrose. When dieting, however, as long as you’re consuming less than you expend, then fruits certainly won’t make you fat. The article, “The Forbidden Fruit” goes into detail about this. Fruits and fructose have been bashed for too long with little evidence to jusitify it. It has a lot of benefits.”
Mr Berardi: “When talking of fruits and fructose, it is important to clarify one point. Fructose is a component of fruit but there are certainly other sugars as well in fruit. Get a nutrition text and find out which fruits have what levels of each sugar. Fructose has a very low glycemic index so a fruit high in this sugar would also have a low GI. Most fruits have different GIs because they have different proportions of dextrose, glucose, fructose, etc. You get the point. Now, fructose itself isnt evil when consumed in moderation in the diet. If fructose makes up the main portion of your diet, however, you could have problems due to increased LDL, decreased HDL, etc. The reason for this is that fructose has a very unconventional way of being metabolically processed. Because of its structure, it cant be metabolized like glucose. Instead it has to go through extensive processing in the liver. This is why Bill recommended another sugar for postworkout glycogen resynthesis. You see, fructose is slow to get into the blood (low GI) AND when it finally gets there, it doesnt even go directly to muscle but instead goes to the liver. So, postworkout nutrition should not include alot of fructose. Personally I eat some very high GI carbs with a small amount of fruit for the post workout. Probably 80grams to 10grams of nonfructose-fructose. Not for any other reason than I really like eating frozen blueberries and strawberries in my cereal and cottage cheese. For the remainder of the day, though, moderate fructose consumption is fine. Fruits taste good and are very good for you!”
So all this and what TampaTerry has said have persauded me to rethink my fruit timing:
WO - Surge
PWO - Oats and Bagel and a FEW Raisins
PPWO - Oats and Apricots
That’s all my P+C meals gone for the day, so it will be just two small portions of fruit on training days as I’m guessing it’s not a brilliant idea to have fruit with the P+F meals?
So, I’ll work in a piece of fruit for each of the 3 P+C meals on non training days which will be the first three meals of the day (my veggies with the P+F meals).
Does that sound better than my orginal plan?
Thanks for all your help