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Paleo and glycogen

Answered on August 19, 2014
Created October 17, 2012 at 6:25 PM

I am a frequent weightliftAnd crossfitters more weightlifting tho and just went paleo. I feel like I have lost some muscle mass and strength and am starting to look flat. Think this might be do to low glycogen stores definitely don't feel like I can lift like I used to. So what's the paleo way to replenish glycogen fruit? I thought that just replenishes liver glycogen not muscle and the excess goes to fat

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5 Answers

1
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on October 17, 2012
at 07:48 PM

Fruit sugar will effectively refill both liver and muscle glycogen, as long as there's not more fructose than glucose. Based on this most fruit should work, excluding apples, pears, and certain melons.

Citations:

"Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis"

"Regulation of glycogen resynthesis following exercise. Dietary considerations"

0
64433a05384cd9717c1aa6bf7e98b661

(15236)

on October 17, 2012
at 06:58 PM

The fructose part of fruit goes about 80% to your liver and the rest to the other parts of your body. The glucose part goes all around your body. So roughly only 40% of the carbs in fruit would be going to your liver.

0
91119f53c3827f5c7fc90b98cab85b04

(799)

on October 17, 2012
at 06:47 PM

I have had the best results with non-fruit sources that contain some resistant starch: sweet potatoes, basmati rice, purple potatoes, and the occasional yellow or red potato with my dinner the night before the next morning's weight routine, which is kettlebells for me. I usually try to keep the amount with dinner to a cup or so or under 75g. I have also tried this in the post-workout meal but experience better strength and endurance having it in dinner the night before. I do a carb reload once a week on Saturdays after the longest most strenuous workout of the week. I just eat these same carbs in larger amounts with my lunch and dinner on that day, trying to keep it to a 5-hour window or so (lunch at 1, dinner at 6). The rest of the time I stay low-carb and when I do eat these carbs I keep the fat intake much lower than usual. This has produced steady fat loss results without loss in lean mass. I have not experienced muscular gains here because it is still too low carb / calorie but bodyfat reduction is currently my goal.

0
B72e976b2df9e7f01315830062a5209c

(1365)

on October 17, 2012
at 06:46 PM

0
De641ff2accb4975e1f42886b43009db

(2227)

on October 17, 2012
at 06:27 PM

Personally, I prefer rice and sweet potatoes almost exclusively.. I don't ever eat fruit.

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