How Much Sugar?

Bonking

  • 07 Sep 2010 5:34 AM
    Message # 414523
    Anonymous

    A few people have raised the issue of the bonk (fatigue resulting from muscle glycogen depletion - usually a couple of hours in) during extended periods of strenuous exercise (usually cycling).  They would normally hit the Gatorade or some other high sugar concoction at this point and want to know what to do in a fructose free world.

    The answer is that this is the one and only exception to the rule against ingesting fructose.  Fructose is an extraordinarily efficient means of refilling depleted gycogen stores for those pursuing high endurance athletics, its just that for the rest of us (who generally have glycogen stores full to overflowing) all that fructose goes straight to fat. 

    So I would suggest that an athlete experiencing the bonk should use fructose flavoured drinks during the event (for the fastest glycogen replenishment) but should revert to glucose drinks and normal (non-sugar) food afterwards (and just like the rest of us) avoid fructose the rest of the time.

    Cheers

    David

  • 09 Oct 2010 7:05 AM
    Reply # 441216 on 414523
    Doh! Where I come from bonking has an entirely different meaning!
  • 17 Oct 2010 8:33 PM
    Reply # 445560 on 414523
    Anonymous

    indeed :-)

    Cheers

    David.

  • 22 Dec 2010 7:30 PM
    Reply # 484556 on 445560
    David Gillespie wrote:

    indeed :-)

    Cheers

    David.


    Endura rehydration mix is a lot better than any of the other ‘sports’ drinks. It’s not sweet, it does have maltodextrose as the first ingredient & frucrose as the second. It’s pretty good at the 8K mark of a 10K run & cyclists use it for long sweaty rides as it’s absorbed very quickly.

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