Nutritionists pointed out that although bananas are high GI fruits, their fructose and glucose content is close to the recommended ratio, which is a good source of intake.
(Picture taken from photoAC)
[Health Channel/Comprehensive Report] There are rumors that "eating after exercise, efforts will be in vain", "high GI is all evil, low GI is the truth".
However, the nutritionist said that the focus is on the total sugar (sugar) amount, not the GI value, and eating a mixture of glucose and fructose can help restore and improve the oxidation rate. For example, although bananas are high GI fruits, their fructose and glucose content is close to the recommended ratio. , is a good source of intake.
Nutritionist Cai Jiayun pointed out in a post on the Facebook fan page "Nutritionist Wheat" that everyone knows that you need to eat sugar during exercise, but in fact it is also closely related to fatigue recovery.
In the 2017 literature, it was found that co-intake of glucose and fructose foods can help fatigue recovery after exercise, mainly related to the speed of carbohydrate digestion and liver sugar consumption.
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●Non-exercise group: The storage of glycogen is less, and the utilization rate is higher when the exercise intensity is higher, so it is easy to feel tired and tired.
●Athletes: There are more glycogen stores, and the utilization rate is lower at the same intensity, so the exercise time and endurance can be prolonged.
3 points to supplement after exercise to help recovery
●The higher the exercise intensity and the longer the time, the more you need to make up.
●Appropriate post-exercise supplements can reduce fatigue and help recovery.
●Abstaining from calorie restriction, it is easier to produce metabolic adaptation.
Glucose + fructose mixed to help recovery
Cai Jiayun explained that compared with the intake of glucose alone, fructose plus glucose intake can accelerate the replenishment rate of liver glycogen.
●Long-term exercise supplement: For rapid recovery after long-term exercise, it is recommended to consume more than 1g/kg of carbohydrates per hour, but this is not a fixed range, and it also needs to be adjusted according to exercise intensity and energy system.
●Post-exercise intake: When ingesting carbohydrates after exercise, it is recommended to take in the form of glucose-fructose mixture (or sucrose).
Cai Jiayun added that when fructose and glucose were consumed at the same time during exercise, the oxidation rate of 1.7g/min (similar to pure sucrose) was significantly higher than the oxidation rate of 1.2g/min of glucose alone.
In addition, the content ratio of fructose and glucose in this experiment was 0.8:1.0.
Although bananas are high GI fruits, their fructose and glucose contents are close to the recommended ratios. They are convenient to eat and are a good source of intake.
According to nutritionists, although bananas are high GI fruits, their fructose and glucose content is close to the recommended ratio, which is a good source of intake.
(The picture is taken from Cai Jiayun's Facebook fan page)
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