Posted by TimD on November 23, 2005, 6:40 am, in reply to "Post Workout and Morning Sugars" --Previous Message--
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Hi George. I prefer the term Hi and Low GI rather than "simple" and "complex", because it has been found that a lot of "simple" sugar things (single chain sugars-glucose, fructose, etc) like apples and berries actually have a low GI (they don't breakdown so quickly). Some "complex" sugars (multiple chain sugars) like potatoes have a hi GI, they breakdown rather quickly. To further confuse the issue, most of the scientists and nutritionists are going to what they call the II, or insulin index, which measures how quickly the foods actually influence insulin secretion in the ody. In most instancesthey follow the GI, but there are exeptions, some dairy and fatty meats, which have a very low GI actually have a moderately high II, and some of the grains, which have a fairly hi GI, actually have a moderate II. Food combinations can also throw a monkey wrench into it as well, combining low GI with HI GI can sometimes produce a moderate insulin release. Anyway, enough of that. It starts getting way over my head from there, and there isn't enough info collected yet on the II.
As to intake, well in the morning, you have depleted glycogen levels, especially in the liver, because it has been feeding the brain and the rest of the body during the nightly fast. Your body could really use more glycogen, but whether your cutting or bulking, I still wouldn't go with a hi insulin spike, however, I wouldn't keep it terribly low either. A small glass (say 6 oz) of juice combined with some oatmeal or other moderate GI cereal would help. The juice may raise it a bit, but figure the other good stuff that goes with it, like vitamins. Some fruit would be benefical.
Post workout is another good time to consider higher GI sugars for glycogen replacement. I'm 56 now, and at that age I really keep an eye on type II diabetes, so I won't go with anything stimulating a high insulin response, but I do lax up post workout, I just use portion control and combine it with protein.
Tim
: Generally speaking, simple sugars (ex: orange juice) are to be
: avoided. But post workout and in the morning sugars have been
: recommended.
:
: In these instances are sugars *acceptable* or *desirable*?
:
: Thank you.
:
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