Originally Posted by BigE
Here is an interesting article.
BigE, after now reading the article, I do think a clarification is in order.
Friut/fructose may not be the best energy source for replenishing the glycogen stores in the muscles (as it rather replensihes the liver - which also stores much less and becomes full more quickly and, therefore, also causes fat storage p- as per the article);
But, this doesn't mean that you don't want other forms of simple
carbs during a workout. You only said "other kinds of carbs", and you are right, but one should not think that this means only complex carbs. You may need simple carbs, just other than fructose.
Complex carbs are best before
the workout, and as part of a later balanced meal. But, right after the workout (when glycogen stores have been depleted, even in the larger storage capacity muscles), and in the middle of the workout (again, when your storages have become depleted), it is preferable to ingest simple carbs in order to quickly restore the glycogen levels (during, so that you may continue strongly; and after for proper recovery and when the intake is most efficient with least chance of fat storage etc.).
This is why energy drinks/bars/gels are full of simple sugars (in addition to eletrolytes and, in the more advanced formulas, also 20% protien - but that is another issue). And , they are meant to be also used during
, not just after the workout, right?
The mid-workout ingestion of simple carbs would be, in my own conception, sort like a mini post workout replenishment (after
the first 1/2 of the workout's depletion), and then, being depleted again in the second half, demands the true post
workout replenishment again later.
However, I don't know what the correct time is for determining whether simple carbs are needed or not - perhaps after the first 1.5-2 hours of exercise?
Or, perhaps we should conceptualize the end of the first 1/2 of the workout as more like the beginning of the second 1/2, and should be treated as pre-workout nourishment (pre-second half), which has already been established as better to use slower burining and longer lasting complex carbs?
But, the problem is that the mid-workout situation shares aspects of both pre-workout (before 2nd 1/2) and post workout (after 1st 1/2). Unlike the true beginning - when you start out with stores from yesterday's post workout replenishment and last night's meal, at the middle of the workout you have come down closer to zero and need quicker replenishing - like the true post workout situation. [The only other solution which could be imagined would be to continue to ingest complex carbs consistently from the beginning of the workout to the end, continually supplying a steady store - by the time the stores are depleting, the new energy has gotten to the point of useable etc.. But, not only do we not see this being recommended, but it is also readily understandable that it would be impractical (and uncomfortable) to eat continually.]
So, maybe not fructose (and thanks for that important detail), but simple carbs still yes. So, back to the question, what is the best mid-workout fuel? Seems to me that a sophisticated formula energy drink or gel (homemade or bought) would indeed be the smartest.
BTW, check out this link for a seemingly excellent recipe for Homemade Goo (and link for mini flasks for how to bring it along, is at end of first post there):http://www.backpackinglight.com/cgi-...p_to_post=7847