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.

4/ Image
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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Poor sleep is associated with susceptibility to acute infectious illness. In addition, sleep deprivation has been shown to negatively affect immune system functioning. Does this mean that you have a higher chance of getting sick when getting insufficient sleep?

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Our new review:
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Open-access link:
journals.lww.com/acsm-essr/Abst…

A thread with figures.

@MilanWBetz

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Satellite cells (muscle stem cells) are essential for muscle repair, regeneration, and the maintenance of skeletal muscle tissue.

The activity of satellite cells is influenced by their interactions with capillaries.

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Therefore, satellite cells are located at a further distance from the nearest capillary (endothelial cells).

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Our new review:
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Open-access link:
link.springer.com/article/10.100…

Is plant-based nutrition a competitive advantage or disadvantage?

A thread with figures: 1/10 Image
There is a trend of increased interest towards more plant-based diets.

However, there is some concern that plant-based protein may be of lower nutritional quality compared to animal-based protein, especially under athletes.

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