LockedDextrose, Fructose, or Sucrose

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Marc David
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2003/08/14 09:08:12 (permalink)
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Dextrose, Fructose, or Sucrose

Many of you might wonder what do I mix my Creatine with? Water? Table sugar? Grape juice? Dextrose?

So which is it?

Dextrose
Sucrose
Fructose

Marc David – CPT
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    Marc David
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    RE: Dextrose, Fructose, or Sucrose 2003/08/14 09:09:55 (permalink)
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    My Choices would be:

    Dextrose

    Then

    Sucrose

    If available where you buy your groceries, I'd go with dextrose. If not, sucrose is close enough.

    Marc David – CPT
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    Marc David
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    RE: Dextrose, Fructose, or Sucrose 2003/08/14 09:21:09 (permalink)
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    KetoManiac on musclebuilding.info says..

    post workout we want to create an insulin spike and replete muscle gylcogen. Sucrose is part fructose and part dextrose. its good in a sense since it is a high gi carb but the fructose goes straight to be converted into liver glycogen. Liver glycogen doesnt do much and when its full, what ever else you eat with fructose will be spilled ove . Dextrose on the other hands is proccesed in the muscles and coverted to muscle gylcogen.

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    Twin Peak
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    RE: Dextrose, Fructose, or Sucrose 2003/08/14 09:49:33 (permalink)
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    Marc, how is sucrose close enough? You realize sucrose is table sugar yes?

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    Marc David
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    RE: Dextrose, Fructose, or Sucrose 2003/08/14 09:55:58 (permalink)
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    Yes. If I know much more beyond that.. debatable. And that is the purpose of this post..

    Not to dive into science too much, as I'm not savvy, I will post this short quote.

    What we call sugar, the chemist knows as sucrose, one of the family of sugars otherwise known as saccharides in the grouping called carbohydrates. Carbohydrates, as the name implies, contain carbon and hydrogen plus oxygen in the same ratio as in water. The saccharides is a large family with the general formula CnH2nOn. The simplest of the sugars is glucose, C6H12O6, although its physical chemistry is not that simple because it occurs in two distinct forms which affect some of its properties. Sucrose, C12H22O11, is a disaccharide, a condensation molecule made up of two glucose molecules [less a water molecule to make the chemistry work].
    Dextrose is commonly used as a sweetener, a source of rapidly absorbed energy and a carrier in water soluble medications. Dextrose is approximately 70% as sweet as sucrose.


    What is debatable? Is Dextrose all the much superior? While both products are cheap, I do believe you can get Sucrose for 50% of the price of Dextrose.

    We all know that on every bodybuilding forum.. this question comes up. So let's debate or just finish the debate.. as quickly as possible, lock it and make it a sticky.

    So that if the question EVER comes up again.. what do I take with my Creatine.. we'll have the final answer and that's it.

    Marc David – CPT
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    Twin Peak
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    RE: Dextrose, Fructose, or Sucrose 2003/08/14 10:01:41 (permalink)
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    Sucrose will not replenish glycogen stores to the same extent dextrose will. So it is more likely to cause fat gain and/or prevent fat loss.

    It will spike insulin sufficiently for creatine so for the ectomorph it may not matter, though more sucrose would be needed to replenish glycogen stores.

    Dextrose is dirt cheap. See proteincustomizer.com.

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    Marc David
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    RE: Dextrose, Fructose, or Sucrose 2003/08/14 11:30:28 (permalink)
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    Fact #1: After training get blood glucose and insulin levels up, quickly!

    Theory: The best carbs at this time are juices with higher sucrose to fructose content such as grape, orange, tangerine. They produce more rapid rise in blood sugar levels and are better choices than apple, grapefruit or pear juices, which have a higher fructose to sucrose ratio (1).

    1. Brand-Miller J. The GI factor- the glucose revolution. Hodder publishing 1998.

    Marc David – CPT
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    Marc David
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    RE: Dextrose, Fructose, or Sucrose 2003/08/14 11:35:38 (permalink)
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    Most forums/sources on the web simply say:

    Taking your dextrose with your creatine right after training is the best time... It boosts your insulin, quickly and effectively for maximum uptake.

    Per Twin Peak's suggestion, and the various online retailers, just get a Dextrose bag with your next purchase and mix it with Kool-Aid or a sports drink if the taste is unbearable.

    General Consensus: Dextrose is most recommended everywhere.

    Marc David – CPT
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