Advertisement
Not a member of Pastebin yet?
Sign Up,
it unlocks many cool features!
- PICKING FRUIT
- =============
- Use the charts below to help you pick the best fruit for the job.
- If you're worried about fructose spilling over to fat, try a citrate supplement along with your fruit choice, such as creatine citrate or calcium citrate.
- It helps direct fructose toward glycogen production and away from fat.
- PRE - WORKOUT
- -------------
- These fruits provide higher fructose than glucose for sustained fuel that won't block fat burning. Eat one or two servings.
- FRUIT TOTAL SUGARS* FRUCTOSE* GLUCOSE*
- Pear (1 medium) 16 11 5
- Watermelon (1 wedge) 18 12 6
- Apple (1 medium) 14 9 5
- Cantaloupe (1/2 melon) 22 12 10
- Grapes (1 cup) 24 13 11
- Strawberries (2 cups) 14 8 6
- Raspberries (2 cups) 10 6 4
- MORNING
- -------
- These fruits provide equal or nearly equal fructose and glucose to restock liver and muscle glycogen to help halt muscle breakdown.
- Eat two or three servings.
- FRUIT TOTAL SUGARS* FRUCTOSE* GLUCOSE*
- Pineapple (1 cup diced) 13 7 6
- Honeydew melon (1 wedge) 13 7 6
- Orange (1 medium) 12 6 6
- Banana (1 medium) 18 9 9
- Blueberries (1 cup) 14 7 7
- Nectarine (1 medium) 10 5 5
- Kiwi fruit (2 medium) 12 6 6
- POST-WORKOUT
- ------------
- These fruits provide more glucose than fructose for restocking muscle glycogen and enhancing muscle growth.
- The last five fruits from the morning fruit category are also decent choices postworkout, for their ability to fill glycogen stores.
- Eat one or two servings along with white bread, baked potatoes or a carb drink.
- FRUIT TOTAL SUGARS* FRUCTOSE* GLUCOSE*
- Cherries (1 cup) 14 6 8
- Peach (1 medium) 8 3 5
- My personal favorite fruit PWO is dried apricots. They have them at my school all day long and they are LOADED with glucose. 43:16 glucose to fructose ratio.
- http://www.nutritiondata.com/facts-C00001-01c20Te.html
Advertisement
Add Comment
Please, Sign In to add comment
Advertisement
