The same rule applies to fruits with high GI....?
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Maxximal @ seriousnutritionsolutions.com
Got Glycophase ...?
**** i wish my books had a complete GI listing.... none of the ones i had have it
Burke, L. & Deakin, V. (Eds.). Clinical sports nutrition (3rd ed.). (p. 175-199). NSW, Australia: McGraw Hill.
Marieb, E. N. (2004). Human anatomy and physiology (6th ed.). San Francisco: Pearson Benjamin Cummings.
McArdle, W. D., Katch, F. I. & Katch, V. L. (1991). Exercise physiology: Energy, nutrition and human performance (3rd ed.). United States of America: Lea & Febiger.
Wardlaw, G. M. & Hampl, J. S. (2007). Perspectives in nutrition (7th ed.). Mc-Graw Hill: New York, New York, USA.
Any decent textbook will cover this.
So the ideal post-workout carb would be something with lots of fructose since it goes directly to the liver to be converted to glucose?
On that note wouldn't ANY type of monosaccharide be a good post-workout carb?
I take 20 oz of gatorade with my creatine and beta alanine after I workout. It has sucrose and dextrose, a DISACCHARIDE and MONOSACCHARIDE. I know the DI takes longer to digest so would I be better off making my own blend of say... water and table sugar instead?
The time difference between when carbs from gatorade and something like fruit juice start being absorbed into your blood stream is a matter of minutes. However gatorade has refined carbs and empty calories. Is the sake of a few minutes worth consuming junk food? Your call.