Types of Carbs

Some people seem unsure of which forms of carbohydrates are best for replenishing muscle glycogen stores, well most fruits aren't very good at replenishing muscle glycogen stores because fructose is only capable of replenishing liver glycogen stores. Sugar (sucrose or HFCS) isn't very good either because it's 50% fructose. Only glucose can replenish muscle glycogen stores.

Glucose = Can replenish muscle and liver glycogen stores

Fructose = Can only replenish liver glycogen stores

Galactose = Can only replenish liver glycogen stores

Sucrose (and HFCS) = Half glucose, half fructose

Lactose = Half glucose, half galactose

Starch (complex carbohydrates) = Glucose

Fructose and galactose can't directly replenish muscle glycogen stores although they can do so

indirectly via dynamic equilibrium (they're converted into glycogen/glucose in the liver and then

released into the blood stream where they can be absorbed by your muscles) although this process

isn't very efficient.

This is where the health vs junk diet can come into play, as complex carbohydrates (or pure glucose

powder/dextrose) are much better then sugar when it comes to replenishing muscle glycogen.

Obviously other factors of health vs junk are important too, In general healthy diets will provide

more vitamins, minerals and essentials fatty acids, some vitamin/mineral EFA deficiencies will hold

your physique back.

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