Bare noen idiot spm fra meg:
Hvorfor ikke fruktose, eller fiber? Kanskje noe spesielt med UD 2, men s vidt jeg har forstått så vil fruktose hjelpe til å opprettholde glykogennivåene i levra bedre og dermed kompensere for lave nivå av tyroidhormoner. Har lest noe om at fruktose kan bli et problem, men såvidt jeg har lest så er ikke det før man kommer opp i en 2-3 kg frukt daglig?
Fiber har jeg nada på, men antar det er pga man blir så oppblåst og klarer å spise mindre eller noe slikt. Antar GGI har et bra svar! =)
Takk!
Så litt på nettet, men fant ikke noe særlig. Det er forøvrig bare nevnt i boken:
Type of carbohydrate
In terms of types of carbohydrates, most research suggests that as long as total amounts are sufficient, it just doesn't matter much. Sure, if you're looking at short-time periods (6 hours between twice daily workouts), it matters hugely what types of carbs you eat. In general, you probably want to start with high glycemic index liquids such as glucose and glucose polymers and move more towards starches as time passes. But, again, over 24 hours, as long as you meet total intake requirements, it won't matter as much.
However, people sometimes do notice subjective differences in carb-load quality depending on the types of carbs eaten. Generally, carb-loads based around large amounts of fructose or sucrose (which is half fructose) give inferior results. Fructose is used preferentially by the liver and tends not to be as good at refilling muscle glycogen. Unfortunately, this limits a lot of junk foods which are either high in sucrose or fructose (usually as high fructose corn syrup). You can eat some, but don't make them the entirety of your carb-load.
At the same time, small amounts of fructose (perhaps 50 grams over a 24 hour period) or sucrose (100 grams over a 24 hour period) seem to improve the carb-load. I have personally had my best (qualitatively) carb-loads eating primarily starches (bagels, milk, pasta) with small amounts of sucrose (usually some type of sherbet or high sugar cereal). The key is to keep starches dominant with small to moderate amounts of fructose or sucrose. This should let you satisfy any nagging cravings you have without ruining the quality of your carb-load.
Det står noe om det på
myrevolution også, men jeg fikk ikke så mye ut av det.