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info about fruit properties and eating times :)

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stealthy
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2011/03/27 19:29:09 (permalink)
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info about fruit properties and eating times :)

Stumbled across these stats lastnight about fruit and there glucose/fructose properties:

PREWORKOUT
These fruits provide higher fructose than glucose for sustained fuel
that won't block fat burning. Eat one or two servings.

FRUIT TOTAL SUGARS* FRUCTOSE* GLUCOSE*

Pear (1 medium) 16 11 5
Watermelon (1 wedge) 18 12 6
Apple (1 medium) 14 9 5
Cantaloupe (1/2 melon) 22 12 10
Grapes (1 cup) 24 13 11
Strawberries (2 cups) 14 8 6
Raspberries (2 cups) 10 6 4

MORNING
These fruits provide equal or nearly equal fructose and glucose to
restock liver and muscle glycogen to help halt muscle breakdown. Eat two
or three servings.

FRUIT TOTAL SUGARS* FRUCTOSE* GLUCOSE*

Pineapple (1 cup diced) 13 7 6
Honeydew melon (1 wedge) 13 7 6
Orange (1 medium) 12 6 6
Banana (1 medium) 18 9 9
Blueberries (1 cup) 14 7 7
Nectarine (1 medium) 10 5 5
Kiwi fruit (2 medium) 12 6 6

POSTWORKOUT
These fruits provide more glucose than fructose for restocking muscle
glycogen and enhancing muscle growth. (The last five fruits from the
morning fruit category are also decent choices postworkout, for their
ability to fill glycogen stores.) Eat one or two servings along with
white bread, baked potatoes or a carb drink.

FRUIT TOTAL SUGARS* FRUCTOSE* GLUCOSE*

Cherries (1 cup) 14 6 8
Peach (1 medium) 8 3 5
#1

3 Replies Related Threads

    kaldog
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    Re:info about fruit properties and eating times :) 2011/03/27 19:37:33 (permalink)
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    ha, good timing for this thread
     
    i generally avoid fruit but in UD2.0 it says for refeed days to get about 50g fructose so a couple of pears thrown in will suit me nicely. was going to have to look up fructose properties in fruits but this thread has everything i need
     
    cheers brah!

    Current goals: get back in the game
     
    #2
    Liddy
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    Re:info about fruit properties and eating times :) 2011/03/27 20:37:05 (permalink)
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    I love fruit.  Make sure to get as much as possible.
    Today had 2 apples, 1 pear and a banana.   
     
    I think I deserve a pat on the back!
    post edited by Liddy - 2011/03/27 20:43:30
    #3
    Big Les
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    Re:info about fruit properties and eating times :) 2011/03/28 10:01:04 (permalink)
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    Nothing wrong with fruit per-se
    Its amount you are eating, when you are eating it, and why you are eating that determine whether its appropriate, also fruit and fruit juice are completely different but often people think they share the same properties!!
     
    The reason fruit gets a bad rap in bodybuilding circles is fructose, fructose is used to replenish liver glycogen, then it is stored. Most of the time liver glycogen is pretty full, even following a workout (workouts deplete muscle glycogen) as a result it is physiologically speaking easier to deposit fat off a fruits than it is of starchy carbohydrates that dont contain fructose.
    Of course pathological avoidance of fruit is silly, and its only really an issue pre-contest - but thats why fruits dont appear much.
     
    You can get all technical like berries are better at certain times, and this fruit post workout - honestly even my life is a bit short for that and nutrition is my job!
    #4
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