Muscle glycogen

[fraz_732000]

Can we add table sugar or glucose in our post workout shakes to replenish muscle glycogen? Is it fine for a lean gainer who don't want fats?how much you can take?what are the best post workout carbs?I'm taking white rice or sweet potatoes.

 

[Mobster]

Table sugar? No. Gloucose is a BIT better and then only a bit. This is one of those details where any difference made by having something right after your workout will be small.It MIGHT add up with years of training. Otherwise an actual meal including sweet potatoes or similar is better. In my gym they'd zap something in the microwave for me if I asked.

 

[stevesmi]

sure but you really don't need to do that man

our normal diets already have a shit ton of sugar in them!

maybe have some fruit

 

[Eddie Haskell]

sure but you really don't need to do that man

our normal diets already have a shit ton of sugar in them!

maybe have some fruit

Post-session is when I eat my one small piece o' fruit each day. It works remarkably well.

 

[Masonic Bodybuilder]

Just eat real food when you get home. I would never tell anyone to eat table sugar. That shit is the worst thing you could put in your body. Fruit is a great idea.

 

[LevButlerov]

Definitely don't take sugar after working out. You will get enough carbs from the meal you will have after working out, so have no worries about it. If you are that concerned, at least add some healthy carbs, such as sweet potatoes as a side dish to your main meal.

 

[muskate]

The problem with table sugar is that it's 50% glucose and 50% fructose. Fructose can only replenish liver glycogen - not muscle glycogen.

You could use glucose but I personally would just use some easy digesting carb sources like white rice, white potato etc.

Sweet potato is a great carb source but it's very low GI. I would stick with white potato post workout.