Does fructose matter when backloading?

[Naomi Most]

Thanks Naomi, that was the talk and also the ice cream, and I think you made a pretty compelling case.  I'm just going to go with dextrose as my sweetener--I had been using raw organic honey with my post-training (Upgraded) Whey, but I see why you said what I was doing with it isn't exactly ideal.  With that said, Chris Masterjohn at the Daily Lipid did write a piece on how the fructose in raw honey may not be metabolized the same as the processed stuff found in agave and so on.  Do you have any other suggestions for sweeteners or would you just go with dextrose or even organic cane sugar or something?-Adam

I think cane sugar is fine... date sugar if you feel like mixing it up a bit can be nice too.  Both are some ratio of glucose and fructose, so obviously dextrose is going to peg the glycemic index/load more positively. But if your sugar is there to make a starch sweeter -- i.e. if the bulk of your backloading is not from the sugar you're adding, but from some other base food like yams -- then don't worry about it so much.

[Jeremy Wade]

DextroseCane sugar is 50% glucose, 50% fructose.  Each sugar molecule is 1 glucose and 1 fructose linked together.  For comparison, high fructose corn syrup is available in mixtures of 42% and 55% fructose.

[Naomi Most]

DextroseCane sugar is 50% glucose, 50% fructose.  Each sugar molecule is 1 glucose and 1 fructose linked together.  For comparison, high fructose corn syrup is available in mixtures of 42% and 55% fructose.

Indeed, dextrose would be the absolute best.  I'm sort of pandering to Adam's whole food / paleo tendency.  🙂

[AdamFiddler]

Haha I appreciate it.  I don't actually have a bias towards “Paleo” really, it's more that I try to be very selective of food sources and a lot of the stuff I end up with happen to be Paleo.  In terms of dextrose, it looks like most of the commercial sources out there are derived from corn.  I tried the tapioca starch but was an idiot and just poured it into my sweet potato mix raw and also poured it raw into my whey w/ water.  That didn't go over too well  ;DAlso, watermelon seems like an awesome food for backloading that I haven't heard mentioned, no?Super low in fructose and very high GI.Thanks for all the help.-Adam

[Naomi Most]

Haha I appreciate it.  I don't actually have a bias towards "Paleo" really, it's more that I try to be very selective of food sources and a lot of the stuff I end up with happen to be Paleo.  In terms of dextrose, it looks like most of the commercial sources out there are derived from corn.  I tried the tapioca starch but was an idiot and just poured it into my sweet potato mix raw and also poured it raw into my whey w/ water.  That didn't go over too well  ;D

Is it the corn itself you want to avoid, or supporting the corn industry?  Because dextrose has about as much in common with the food it came from as does whey protein isolate.Yeah tapioca starch really needs to be "worked" and cooked!  🙂

Also, watermelon seems like an awesome food for backloading that I haven't heard mentioned, no?Super low in fructose and very high GI.Thanks for all the help.-Adam

Watermelon... maybe.  I think bigger guys (170lbs or more) would have a hard time consuming enough of it to make it useful on its own.  But as a side dish to dinner (along with potatoes or rice or whatever), sure, why not.  It could only help.

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