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 Supplements Discussion Board
 Sugars... 3 types of simple.
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| Author | Topic: Sugars... 3 types of simple. | ||
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Elite Bodybuilder 
Posts: 1415 |
fructose is available at my supermarket for .99$ a pound dextrose is available at www.supplement direct.com for 8.00 for 10lbs or at beer suppliers, and maltodextrin is about 11.00 for 8lbs I think at that website (maltodextrin being a complex carb) and protien is available in bulk pretty cheap at a couple places too, like www.proteinfactory.com here is a question though: would dextrose be any better than sucrose (table sugar) for uptake of creatine or post workout glycogen replenishment, what about fructose powder? interesting hmmm. dextrose is actually a simpler chemical structure than sucrose, and we all know that table sugar is to be avoided at high amounts. Flex Magazine (yeah I usually just look at the pictures and the hell with the rest but...) said that fructose from whole fruits was the best postworkout because it DID NOT spike insulin very much... I'm confused, and I really don't think that bodybuilding nutrition is this complicated... at least the off-season bulking part opinions? ------------------     | ||
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Amateur Bodybuilder 
Posts: 73 |
Fructose is pretty damn low GI, so i wouldn't think it's ideal for creatine uptake or anything...
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Elite Bodybuilder
Posts: 1415 |
yeah I'm confused too. but I really don't think it's that complicated WTF? | ||
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Pro Bodybuilder 
Posts: 456 |
Dextrose is just another name for refined glucose. Therefore, it has the same GI rate as that of glucose on the GI index. Fructose has a low GI because there are low amounts of enzymes that break it down. It undergoes facilitated diffusion. The liver can only break down so much fructose during the day due to this low amount of digestive enzymes. How much this amount is may vary from person to person, but if I remember right (correct me if am wrong, this is on memory), the range of fructose that can be broken down in the day is somewhere around 50 grams. Ingestion over the amount which can be broken down will lead to it being saturated fat. Therefore, fructose is beneficial in my mind until you pass over the limit. It is also somewhat more thermogenic but I cannot remember the exact mechanism of the top of my head. It should be noted that fructose aids in replenishing the liver before that of the muscles. This is why it is not recommended for a CKD carb-up, since the liver depletes itself after that of the muscles. | ||
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Pro Bodybuilder
Posts: 456 |
Sugar (sucrose) is a disaccharide compound. It is composed of one glucose molecule (dextrose) and one fructose molecule (levulose). Glucose (dextrose) is a MONOsaccharide molecule. As to which is the best at transporting creatine into muscles, that of the higher GI is usually thought the better. But, I have seen reports showing that some respond better to sucrose for being the best transporter. I have no reason why this is, except that the GI rate of sucrose may be a preferred rate for digestion/transportation for creatine. I think Duchaine touched up on this in an older Muscle Media. I'll look for it. Fructose may be of benefit as a postworkout meal for those dieting because it will fuel the liver and somewhat muscles of glycogen, while not raising insulin levels too high (due to low GI/Digestion rate). It has been studied that the body cannot "burn fat" in a high insuligenic state. Therefore, one would get replenishment of glycogen while not raising insulin levels too high like that of glucose and sucrose, etc. Remember though, the liver only has a limited amount of enzymes to break down fructose. Of course, on a hypercaloric diet ( "Bulking") fructose would definately not be of benefit. | ||
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Amateur Bodybuilder
Posts: 73 |
yes yes. but maltodextrin?  | ||
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Pro Bodybuilder
Posts: 456 |
Maltodextrins are simply glucose polymers made from corn. Maltodextrins can vary in their chain lengths. These chains can vary anywhere between 3-10 glucose chains long. It was originally heralded as a complex carb due to its longer lengths, such as in cornstarch. Those with the longer chains (cornstarch) will generally have a lower GI rating (slower absorption rate), but it is difficult to know what the size of the chain is in the foods we consume because these polymers are not tailored for athletes. Therefore, there is no real way of knowing the size of the chain which also affects the GI rating. MR. BMJ [This message has been edited by MR. BMJ (edited February 17, 2001).] | ||
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Elite Bodybuilder
Posts: 1415 |
bump. | ||
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Pro Bodybuilder
Posts: 456 |
i want to make or buy a MRP,do u know of anywhere to get a good carboydrate powder that is low GI and not fructose, also got a quick quetsion,currently i drink grape juice and a power bar (maltodextrin) postworkout,i like the results,would it be better to swith to only maltodextrin and no grape juice,and instead have grape juice or some fructose other times in the day and take advantage of its low GI? is it that too much fructose at one time is bad? or the whole day? is 20 g every 3 hours too much? | ||
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Amateur Bodybuilder
Posts: 73 |
Chillin- any sort of carb powder, by its nature, would have to be a refined product, kind of like a flour (high GI). Generally, low GI= whole grain, which means you won't find a powder that's low GI. | ||
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Cool Novice 
Posts: 37 |
"any sort of carb powder, by its nature, would have to be a refined product, kind of like a flour (high GI). Generally, low GI= whole grain, which means you won't find a powder that's low GI." What about CYTOMAX??????? I think that would fall into the LOW GI. | ||
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Amateur Bodybuilder
Posts: 73 |
Cytomax is maltodextrin and starch. Low GI, maybe, but on a technicality.  | ||
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Elite Bodybuilder
Posts: 626 |
"Maltodextrins are simply glucose polymers made from corn. Maltodextrins can vary in their chain lengths. These chains can vary anywhere between 3-10 glucose chains long. It was originally heralded as a complex carb due to its longer lengths, such as in cornstarch. Those with the longer chains (cornstarch) will generally have a lower GI rating (slower absorption rate), but it is difficult to know what the size of the chain is in the foods we consume because these polymers are not tailored for athletes. Therefore, there is no real way of knowing the size of the chain which also affects the GI rating." BMJ, the chain length is not really the determining factor for GI. If it is a whole food, the fat and fiber content is the determining factors. Ice cream has a low GI due to the fat content and beans have a low GI due to the fiber content. For things like Maltodextrins, they are broken down so quickly in the GI, that they absorb at faster rates than some simple sugars. One factor that may come into play for complex carbs is the branching pattern, since some branches are not cleavable by human enzymes. | ||
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Pro Bodybuilder
Posts: 456 |
COCKDEZL, it's funny that you corrected this because I just realized what I wrote and was going to repost and correct it, but ya beat me to the punch. I think what I was trying to get at was whether or not the maltodextrin chains were branched or straight like you mentioned. I just did a lecture tonight for one of my teaching classes and I taught on the Glycemic Index. I too believe that it may depend on whether or not it is branched. Here's a quote from Duchaine regarding this: "...There is more exposed area for the enzymes to attack, so amylopectins generally are digested faster and therefore have higher GI's. There is one instance where this isn't true. Some new maltodextrins (usually fragmented amylose) are reduced amylopectins. A staight-chain maltodextrin has a high GI, but a branched-chain maltodextrin has a lower GI, which is why I like to use them in diet meal-replacement powders" DD This was a quote out of the August 1997 Muscle Media article titled "Constantly Craving". This is a great article and I highly recommend it to anyone that has not read it. |
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posted February 16, 2001 01:20 PM