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In Kiefer's book “Carb Backloading” he suggests staying away from fructose. I am just starting carb backloading (still in prep phase), but I am trying to prepare for what kinds of carbs I should be eating after my workouts. I know white rice, white bread, potatoes and other starchy carbs are great, but as far as sweets go, I am sort of at a loss. It seems like A LOT of sweets would be packed with high fructose corn syrup. Do any veterans of carb backloading have any suggestions as to what sweets (or non-sweets) have worked for them? Any suggestions would be appreciated. Thanks
You can get away with other things sweeted with sucrose (regular table sugar) which is about 50:50 Fructose:Glucose. I think Kiefer suggested no more than about 50-60grams of fructose over your backload. I always backload with 1/4 of Ice Cream which is about 130-150g carb and wouldnt be surprised if that equals out to be more than the max recommended fructose. I also have a fair amount of home baked slices/cakes that would have plenty of sucrose putting me way over the recommended limit. So far I havent had any trouble with strength or fat loss. Gummy Bears (more often than not) are made with Glucose Syrup and would be pretty safe to use. Just learn to read the ingredients before you buy.
You can get away with other things sweeted with sucrose (regular table sugar) which is about 50:50 Fructose:Glucose. I think Kiefer suggested no more than about 50-60grams of fructose over your backload. I always backload with 1/4 of Ice Cream which is about 130-150g carb and wouldnt be surprised if that equals out to be more than the max recommended fructose. I also have a fair amount of home baked slices/cakes that would have plenty of sucrose putting me way over the recommended limit. So far I havent had any trouble with strength or fat loss. Gummy Bears (more often than not) are made with Glucose Syrup and would be pretty safe to use. Just learn to read the ingredients before you buy.
+1
So basically, don't dwell too much on the amount of fructose I am getting..? Just make sure I spike insulin quickly.
So basically, don't dwell too much on the amount of fructose I am getting..? Just make sure I spike insulin quickly.
Don't stress over it but be aware of how much sugar you're taking in. Fructose is table sugar which is 50% Sucrose and 50% Glucose. If a serving, for example, of ice cream calls for 120g of sugar, you'll be eating 50% of that. Glucose is the ideal "sugar" for someone following CBL it doesn't get absorbed in the liver/fat cells like excess frutcose does. 60g is the limit on fructose/sugar intake. So everything that is NOT made with dextrose should never exceed 120g.
So basically, don't dwell too much on the amount of fructose I am getting..? Just make sure I spike insulin quickly.
Don't stress over it but be aware of how much sugar you're taking in. Fructose is table sugar which is 50% Sucrose and 50% Glucose. If a serving, for example, of ice cream calls for 120g of sugar, you'll be eating 50% of that. Glucose is the ideal "sugar" for someone following CBL it doesn't get absorbed in the liver/fat cells like excess frutcose does. 60g is the limit on fructose/sugar intake. So everything that is NOT made with dextrose should never exceed 120g.
Do you have any suggestions on "go to" carbs that contain mostly glucose/dextrose?
Alright, thanks for the help everyone, I appreciate it.
As far as sweets stick to baked goods, pastries, and and doughnuts. The candy and chocolate bars are what you have to sty away from. Also be weary of ice cream, it is pretty much pure sugar.The exception to fructose is if you are a muscular 200 lb+ guy that can pretty much eat anything in a backload.
So basically, don't dwell too much on the amount of fructose I am getting..? Just make sure I spike insulin quickly.
Don't stress over it but be aware of how much sugar you're taking in. Fructose is table sugar which is 50% Sucrose and 50% Glucose. If a serving, for example, of ice cream calls for 120g of sugar, you'll be eating 50% of that. Glucose is the ideal "sugar" for someone following CBL it doesn't get absorbed in the liver/fat cells like excess frutcose does. 60g is the limit on fructose/sugar intake. So everything that is NOT made with dextrose should never exceed 120g.
think you got this a little backward Tex! too much low carbing for you eh? d-;
Homemade foods.
Yup. Keifer also says that less processed is best. My wife bakes the best cookies, cupcakes, and butter tarts.RB
So basically, don't dwell too much on the amount of fructose I am getting..? Just make sure I spike insulin quickly.
Don't stress over it but be aware of how much sugar you're taking in. Fructose is table sugar which is 50% Sucrose and 50% Glucose. If a serving, for example, of ice cream calls for 120g of sugar, you'll be eating 50% of that. Glucose is the ideal "sugar" for someone following CBL it doesn't get absorbed in the liver/fat cells like excess frutcose does. 60g is the limit on fructose/sugar intake. So everything that is NOT made with dextrose should never exceed 120g.
think you got this a little backward Tex! too much low carbing for you eh? d-;
Oh shit...whoops my bad. Yeah too much...real tired too haha damn it *Peanut's Voice* Sucrose y'all my bad, is the 50/50.
As far as sweets stick to baked goods, pastries, and and doughnuts. The candy and chocolate bars are what you have to sty away from. Also be weary of ice cream, it is pretty much pure sugar.The exception to fructose is if you are a muscular 200 lb+ guy that can pretty much eat anything in a backload.
I would think that at least some of the "sugar" content of ice cream comes from Lactose. Sugar is usually the 3rd ingredient listed, behind Cream and Skim Milk, so I would assume that the sugar content is not purely from the sucrose.
What about sherbet instead of ice cream? How bout some cinnamon rolls and orange danish cherry turn overs? I hear just need to stay away from pasta for sure, what about breads?
As far as sweets stick to baked goods, pastries, and and doughnuts. The candy and chocolate bars are what you have to sty away from. Also be weary of ice cream, it is pretty much pure sugar.The exception to fructose is if you are a muscular 200 lb+ guy that can pretty much eat anything in a backload.
I would think that at least some of the "sugar" content of ice cream comes from Lactose. Sugar is usually the 3rd ingredient listed, behind Cream and Skim Milk, so I would assume that the sugar content is not purely from the sucrose.
There is about 4 g of lactose in half a cup of ice cream. That is a rather small amount, as most servings of ice cream have about 25 g of sugar.
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