Does fructose preferentially refill liver glycogen, or just make you fat?
For anyone working out regularly, consuming some fructose (15–30 grams) alongside some starch or glucose can help refill glycogen stores by preferentially refilling glycogen stores and help the ingested glucose or starch be used for skeletal muscle glycogen synthesis.
Fructose often gets a bad rap for reasons we have discussed in previous videos. Namely, the belief that it can become fat. But, that’s a very minor pathway, with most fructose becoming glucose, lactate, and glycogen rather than fat, particularly if you are regularly active.
In other words, your safe to eat fruit!
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