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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 02-18-07, 06:20 PM   #1
-Blanco-
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Glucose Question

Hey don't know a great deal about nutrition and was hoping someone here can educate me on this!!
Right so recently I've started mixing glucose in with water and a little juice concentrate as an alternative training drink(it's easier/cheaper basically)-I was told to add about 2 heaped teaspoons of glucose with 500ml water...
So getting to the point, is this a bad idea?
Could this increase my chances of getting diabetes?
On a good week I'd have this 500ml mix 4-5 times a week..I havn't expierienced any ill effects such as a suger crash or got sick..
Any help appreciated!!!!
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Old 02-18-07, 06:32 PM   #2
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Mixing dextrose (glucose) in with your juice concentrate may just make it harder for your body to assimulate the CHO (carbohydrate). The optimal mixture yields 6-8 percent of CHO.

By the way, fruit juice has fructose, which like glucose, is a monosaccharide. Sucrose is a disaccharide made up of fructose and glucose. In good health, none of these simple sugars are harmful if used in moderation and especially so when exercising.
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Old 02-18-07, 07:20 PM   #3
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Ok, so it's fine as long as i don't over do it and basically mixing it with the juice makes it harder for the body to use depending on concentrations used etc.?
thanks!
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Old 02-18-07, 07:23 PM   #4
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Quote:
Originally Posted by -Blanco-
Ok, so it's fine as long as i don't over do it and basically mixing it with the juice makes it harder for the body to use depending on concentrations used etc.?
thanks!
Yup, you got it!
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Old 02-18-07, 09:02 PM   #5
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Quote:
Originally Posted by -Blanco-
Hey don't know a great deal about nutrition and was hoping someone here can educate me on this!!
Right so recently I've started mixing glucose in with water and a little juice concentrate as an alternative training drink(it's easier/cheaper basically)-I was told to add about 2 heaped teaspoons of glucose with 500ml water...
So getting to the point, is this a bad idea?
Could this increase my chances of getting diabetes?
On a good week I'd have this 500ml mix 4-5 times a week..I havn't expierienced any ill effects such as a suger crash or got sick..
Any help appreciated!!!!
Sucrose would work as well as glucose - a mixture of glucose and fructose is absorbed the fast, though you need to be careful about fructose as it is absorbed through a different mechanism, and if you drink too much, it will cause you the dreaded "GI distress" (bloating, cramping, or worse).

When you are exercising (or right after), the sugar you are taking in essentially goes straight to your muscles, either to provide fuel or to replenish depleted stores. There's no risk to diabetes because of this.

When you get that same sugar during normal times, it causes an insulin response which pulls the sugar out of the blood and stores it as fat. That causes a drop in blood sugar, makes you hungry, and then you eat more. That can lead to type II diabetes.
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Old 02-19-07, 03:25 PM   #6
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Originally Posted by ericgu
When you are exercising (or right after), the sugar you are taking in essentially goes straight to your muscles, either to provide fuel or to replenish depleted stores. There's no risk to diabetes because of this.

When you get that same sugar during normal times, it causes an insulin response which pulls the sugar out of the blood and stores it as fat. That causes a drop in blood sugar, makes you hungry, and then you eat more. That can lead to type II diabetes.
Exactly. The difference between the exercise vs. sedentary mode when ingesting sugars is due to the limited digestion/absorption rate of sugars vs. the burn-rate. When you're sitting around doing nothing, blood-glucose can increase quickly and cause an insulin-spike. That in itself isn't bad, only when you're overwheming your body constantly with a massive +1000 calorie bombardment of sugars. However, when you're exercising, your burn-rate of 500-800 cal/hr is much, much faster than the slower 200-250 cal/hr that sugars can be absorbed. Therefore, when you're exercising, blood-glucose steadily declines even with taking in energy-drinks.

The trick is to balance the water vs. carb-intake. You want about 500-750ml/hr or water to balance the sweating and you'll need to take in 200-250cal/hr for the maximum carb-digestion rate. This comes out to a 6-8% mixture.

Last edited by DannoXYZ; 02-19-07 at 07:09 PM.
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Old 02-19-07, 08:17 PM   #7
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Thanks for all the help guys!
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