Fructose is less insulinogenic than glucose; the lower insulin response to the sucrose than to the glucose polymer drinks may be due to the fructose component of sucrose or may be related to a more rapid gastric emptying of the glucose polymer drink.
The former explanation is the most feasible, because the calculated gastric emptying times for 330 ml of 18.5% (wt/vol) glucose polymer and sucrose drinks were 69.8 ± 2.9 and 66.5 ± 2.5 min respectively.
The low GI of fructose in addition to its preferential uptake by liver makes fructose a poor post-exercise carbohydrate source. Therefore, fructose should be avoided post-training (3).
Nilsson and Hultman (12) demonstrated that the infusion of fructose resulted in a fourfold greater increase in liver glycogen than glucose.
Fructose is an inferior carbohydrate source to utilize during the window of opportunity; therefore, post-workout blends that include fructose should be avoided (this includes honey and table sugar).
Some examples of fructose-containing products that are popular in unscientific post-workout recipes include:
-Whole fruits (e.g. strawberries and bananas)
-Fruits blended with a post-workout liquid meal (e.g. frozen fruits in a blender),
-Fruit juices (e.g. grape or orange juice),
-Foodstuffs containing sucrose (e.g. table sugar or honey).
Sucrose is 50% glucose and 50% fructose. Steer clear of recipes that embrace sucrose sources post-workout.
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