Jorn Trommelen, PhD Profile picture
Sep 21, 2022 9 tweets 4 min read Read on X
Fructose Coingestion Does Not Accelerate Postexercise Muscle Glycogen Repletion

Our 2016 paper:
pubmed.ncbi.nlm.nih.gov/26606271/

A thread with figures.

#fructose #glucose #glycogen Image
The gut absorption of the carbohydrate glucose is the limiting factor in using glucose drinks for energy during exercise (carbohydrate oxidation). Fructose is a carbohydrate that is absorbed differently in the gut than glucose. Sucrose consists out of glucose and fructose.

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Therefore, a combined ingestion of glucose and fructose allows a higher total carbohydrate absorption rate, oxidation rate, and exercise performance. But does this combination also improve the recovery of the muscle carbohydrate stores (i.e. muscle glycogen) after exercise?

3/
This study investigated whether the combination of fructose and glucose improves muscle glycogen recovery after exhaustive exercise.

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Subjects were trained cyclists that performed high-intensity cycling exercise to deplete their muscle glycogen stores. Afterwards, subjects received either 1.5 g/kg/h of glucose or 1.2 g/kg/h glucose + 0.3 g/kg/h fructose during the 5 hours of recovery.

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Plasma glucose responses were similar between the three treatments.

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The glucose only, the glucose+fructose mix, and the glucose+sucrose mix increased muscle glycogen stores. However, there was no difference between the drinks.

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However, the glucose/fructose mix resulted in less gastrointestinal complaints. In addition, the glucose/fructose mix is likely better for liver glycogen, but it was not measured in this study.

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In conclusion, the combination of fructose and glucose does not enhance muscle glycogen recovery after exercise when compared to glucose only.

Paper:
pubmed.ncbi.nlm.nih.gov/26606271/

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More from @JornTrommelen

Jul 12
Protein distribution: beneficial, detrimental, or inconsequential?

Our response to commentary.

❌Not eating =/= fasted state
🥩Protein amount vs protein distribution
✅Practical recommendations

A 9-part thread. 🧵👇 Image
The concept of protein distribution suggests that how you distribute your meals throughout 24 hours strongly impacts your overall anabolism.

There are contrasting lines of thought of what meal frequency is preferred for various health or athletic outcomes.

2/9 Image
In intermittent fasting or time-restricted feeding, food is consumed in a relatively short feeding window.

The goal is to be in a fasted/catabolic state, which is believed to be healthy. For example, it is thought to speed up the removal of damaged proteins (autophagy).

3/9 Image
Read 9 tweets
Dec 19, 2023
Our new work:
No upper limit to the anabolic response to protein ingestion?

Challenges current views on:
1⃣Dose-response relationship
2⃣"Excessive" protein getting oxidized
3⃣Protein distribution
4⃣MUCH more!

Paper:


1/10 🧵 cell.com/cell-reports-m…
Image
It is generally accepted that a single bolus of 20 g protein results in a near-max stimulation of muscle protein synthesis in healthy young adults.

Excessive protein is thought to be oxidized.

This is the basis for the recommendation to distribute daily protein intake.

2/10 Image
I was skeptical:

1⃣Meal frequency does not appear to strongly impact muscle mass in chronic studies

2⃣Some animals consume infrequent but GIGANTIC meals (e.g. snakes)

3⃣MPS studies typically seem too short to allow large amounts of protein to be fully digested

3/10 Image
Read 10 tweets
Mar 3, 2023
Does the ketogenic diet increase fat loss?

A thread 🧵👇

#keto #dieting #fatloss
The ketogenic diet restricts carbohydrates with the purpose of lowering insulin levels. Insulin is a hormone that is involved in fat metabolism. Therefore, some suggest that a ketogenic diet is very effective for fat loss.

2/
This study investigated whether a ketogenic diet increases fat loss compared to a high-carbohydrate diet in overweight and obese men.

3/
Read 9 tweets
Mar 1, 2023
Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial

Open access link:
link.springer.com/article/10.100…

A thread 🧵👇

#protein #casein #whey Image
We have previously shown that pre-sleep protein ingestion improves overnight myofibrillar protein synthesis.

In addition, we have shown that long-term pre-sleep protein supplementation improves muscle mass and strength gains.

2/ Image
Our new study had several study novelties:

- endurance exercise was performed
- mitochondrial protein synthesis was assessed
- whey and casein protein were compared

3/ Image
Read 9 tweets
Feb 23, 2023
Can resistance training counteract the adverse effects of androgen deprivation therapy?

A thread 🧵👇

#resistancetraining #prostatecancer #ADT
Prostate cancer is one of the most common types of cancer. An effective treatment is androgen deprivation therapy (ADT), which lowers testosterone levels to castration levels. However, such low testosterone levels tend to result in a loss of muscle mass and strength.

2/
Our study investigated the effect of resistance training with or without protein supplementation on muscle mass and strength in prostate cancer patients undergoing ADT.

3/
Read 9 tweets
Feb 22, 2023
Can alcohol consumption affect muscle growth?

A thread 🧵👇

#alcohol #muscleproteinsynthesis #recovery Image
Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).

2/ Image
It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?

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Read 8 tweets

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