fruit PWO?

why is it that a protein shake with fruit, mainly whey and banana, is recommended PWO? wouldn't the fructose mainly just restore liver glycogen and it would be better to have something with glucose or sucrose?

your body needs carbs after you work out

 

ORIGINAL: boomersooner1331

your body needs carbs after you work out

i'm asking why fructose (fruit) is always recommended when it's mainly going to replenish liver glycogen as opposed to muscle glycogen

I don't really know...
 
Could be because ther is alot of water in fruit and that it's a natural source of carbs

You are right. Fructose is not ideal for PWO carbs. Most fruits are low glycemic which means that they would not significantly raise insulin levels. Also fructose, like you said does not replenish

muscle glycogen, fructose is really not very ideal for PWO at all. The same thing with sucrose, which is made up of glucose and fructose, though it is better than just plain fructose, only half of

your carb source would be used for what you want it to be used for. The best PWO carbs are Dextrose and Maltodextrin, and I have read that a combination of both is best. I think the main reason

for people thinking fruit is good PWO is because they think simple sugar, ok this will raise insulin, which it will only do slightly in most fruits. I also though this until I did some reasearch.



Ok, now that we know that we have to go back and make some exceptions. Fruits are made up of fructose and glucose, the ratio of these sugars determines how glycemic that particular fruit is ,

and so does the ripeness of the fruit. Depending on what list you read you will see bananas, papaya, and water melon all listed on the more Glycemic side, so if you are going to consume fruit PWO

then these would be your best bet. That is why a lot of people eat or put bananas in their PWO shake. This is benificial PWO but not optimal, meaning you can do even better.

If you are looking for optimal results then a combo of dextrose and maltodextrin is your best bet. How much more this will benifit you I do not know.

This site list fruits that are more glycemic than others:

http://www.bellaonline.com/articles/art49478.asp

FRUIT
NUTRITIONAL VALUES IN ORDER (concerns)

Apples
flavonoids, fiber, C (pesticides, wax coating)

Apricots
carotenoids, A, C, fiber (preservatives)

Bananas
B6, C, potassium (glycemic)

Blackberries
flavonoids, fiber, C, K, manganese

Blueberries
flavonoids, C, manganese, fiber

Cantaloupe
carotenoids, C, A, potassium

Cherries
flavonoids (pesticides)

Cranberries
flavonoids, fiber, C, manganese

Dates
(glycemic)

Dried fruit
(glycemic, preservatives)

Figs
(preservatives)

Fruit juices
(glycemic)

Grapefruit
carotenoids in pink, flavonoids, C

Grapes
flavonoids, manganese (pesticides)

Guava
carotenoids, fiber, C

Kiwifruit
C, fiber (glycemic)

Lemons
flavonoids, C (wax coating)

Limes
flavonoids, C (wax coating)

Mangoes
carotenoids, A, C (glycemic)

Nectarines
carotenoids, C (glycemic, pesticides)

Oranges
carotenoids, flavonoids, C, fiber (glycemic)

Papayas
carotenoids, C, folate, potassium

Peaches
carotenoids, C (pesticides)

Pears
flavonoids (pesticides)

Persimmons
C (glycemic)

Pineapple
C, manganese (glycemic)

Plums
carotenoids, C

Raspberries
flavonoids, fiber, manganese, C

Raisins
(glycemic, pesticides, preservatives)

Strawberries
carotenoids, flavonoids, C, fiber (pesticides)

Tangerines
carotenoids, A, C (glycemic)

Watermelon
carotenoids, C, A, B6 (glycemic)

ORIGINAL: RedJeep
The best PWO carbs are Dextrose and Maltodextrin, and I have read that a combination of both is best. I think the main reason for people thinking fruit is good PWO is because they think simple sugar, ok this will raise insulin, which it will only do slightly in most fruits. I also though this until I did some reasearch.

I've been thinking about this too. I understand the idea behind spiking insulin with simple sugars, but it also sounds like doing so is a one-way ticket to adult onset diabetes. Once you get older, your pancreas will have burned out and then you are in a world of hurt.

There is a lot of this disease in my family history. So I'm sticking with fruit PWO along with my protein powder to moderate the spike (esp bananas, which as you point out are one of the better foods for this) rather than supps with pure malto / dextro.