TT and others:
I’ve been reading a lot lately about those carbs that TEND to refill muscle glycogen and those that TEND to refill liver glycogen.
Do you have a “Reader’s Digest” version of the principle and a rough list of those that do each?
Again…thanks!
Mufasa
To keep it simple, Fructose, found mostly in fruits, primarily fills liver glycogen stores. PWO, dextrose/maltodextrin replenish muscle glycogen stores.
[quote]Mufasa wrote:
TT and others:
I’ve been reading a lot lately about those carbs that TEND to refill muscle glycogen and those that TEND to refill liver glycogen.
Do you have a “Reader’s Digest” version of the principle and a rough list of those that do each?
Again…thanks!
Mufasa[/quote]
chints nailed it, Mufasa.
Good job, chints! Short & sweet. Pun intended, of course. (grin)
Mufasa, jJust look at the chemical structure of the different types of sugar. Sucrose is 1/2 fuctose and 1/2 glucose. Glucose will refill muscle glycogen. Fructose will refill liver glycogen. The reason it refills liver glycogen is because the enzymes required to do so exist in the liver, but not in the muscles.
Dextrose is a glucose plus glucose molecule.
80% of all blood sugar (glucose) passing through the liver goes on to refill muscle glycogen. Glucose is capable of refilling liver glycogen to a slight degree. Depends on what state the body is in and what’s most depleted and “needy.”
Lactose (found in milk) is made up of galactose and glucose. Galactose like fructose is only capable of refilling liver glycogen. It cannot refill muscle glycogen.
seems to be the topic of the night
LOL! CU, I think you’re right!
True true, this subject is running the gammot as of late.
I just would like to touch on the whole fruit subject. While yes, fructose is preferential to refilling liver stores, this is NO excuse to leave fruit out of your diet in totality. Some ppl hear this and cut fruit out. Fruit has to many benefits in nutrients and mineral content beyond the fructose to leave out.
Get that fruit. If you are really worried about it go for the lower GI varieties, which bare usually higher in nutritional value as well. Apples, pears, nectarines, BERRIES, etc…
That is enough of my fruity little shpell.
Phill
"Fruit has to many benefits in nutrients and mineral content…
Get that fruit… pears, nectarines, BERRIES, etc…"
Phil is quite correct although let me add one benefit: antioxidants. If you do a search on ORAC (Oxygen Radical Absorbance Capacity) of foods you get a listing of food which provide the most antioxidant benefit for your buck. In general by eating foods with lots of different colors you assure yourself a diet high in ORAC since the pigments are natural antioxidants.
Here is one table of orac values I found on the web. (I don’t speak HTML and don’t know how to get it to format nicely).
This table refers to the ORAC value of a 3 and one half ounce portion:
Top-Scoring Fruits & Vegetables
ORAC units per 100 grams (about 3 ? ounces)
Fruits Vegetables
Prunes 5770 Kale 1770
Raisins 2830 Spinach 1260
Blueberries 2400 Brussels sprouts 980
Blackberries 2036 Alfalfa sprouts 930
Strawberries 1540 Broccoli flowers 890
Raspberries 1220 Beets 840
Plums 949 Red bell pepper 710
Oranges 750 Onion 450
Red grapes 739 Corn 400
Cherries 670 Eggplant 390
Kiwi fruit 602
Grapefruit, pink 483
Scott,
Great catch on the antioxidant issue. I cant beleive I left that out.
Exactly why I refer to this place as a community. Everyone (for the most part) picking up the slack for other to create one hell of a whole. Gotta love it.
Thanks, and great post
Phill
Just to add, fruits might be better at providing anti-oxidants vis-a-vis equal quantities of fruits and veggies.
[quote]Phill wrote:
Scott,
Great catch on the antioxidant issue. I cant beleive I left that out.
Exactly why I refer to this place as a community. Everyone (for the most part) picking up the slack for other to create one hell of a whole. Gotta love it.
Thanks, and great post
Phill[/quote]
[quote]Tampa-Terry wrote:
80% of all blood sugar (glucose) passing through the liver goes on to refill muscle glycogen.
[/quote]
So am I reading this wrong, or does this mean that fructose, converted to glucose, WILL eventually refill muscle glycogen, just less efficiently?