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Originally Posted by Eric3237
So Lyle recommends some fructose in the post shake as well. I take it that is to address the liver glycogen?
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Most publications, studies, and fitness experts talk about Fructose being a carbohydrate that should not be a bodybuilder’s first choice when it comes to a post-workout shake. Why is that?
Lyle M: Well, intensive training depletes liver glycogen quickly because of the hormonal response. That means that, depending on diet, length of your workout, etc. you are entering a systemically catabolic state as you come out of the workout because of the shift in liver metabolism. Correcting that and returning to an anabolic, state is part of overall recovery and growth.
Now, while glucose is the main fuel for muscle glycogen (quite in fact, fructose can't be taken into the muscle cell, there's no transporter), it doesn't do a very good job of replacing liver glycogen. 80% or more of ingested glucose goes straight through the liver, to get to the muscle. Fructose, on the other hand is primarily liver fuel. Now, I know that a lot of people have made an issue of how *excess* fructose converts to triglycerides and this is an issue with massive amounts (which you see in the general public because of too much sucrose and high fructose corn syrup intake). But you don't see problems until you get to like 50-60 grams per day, which is actually quite a bit (an average piece of fruit may have 7 grams of fructose). It's simply a non-issue for most people.