Is Fruit Good To Eat Post-Workout?
If there’s one topic that gets quite a bit of confusion in the diet industry it’s that of fruit.
Is fruit healthy to be consuming? Or, is it too high in sugar if your primary goal is fat loss? And further, since you know that consuming some sugar after a workout is a good way to restore muscle glycogen, does this mean fruit is a good option?
Let’s go into some details on this fruit and post-workout debate.
The Type Of Sugars In Fruit
The first thing that you need to keep in mind is that fruit is going to be composed of half glucose and half fructose.
This is a key difference to know because while most people dump in a scoop of dextrose or maltodextrine into their post-workout shake, that source is primarily glucose.
The body handles glucose and fructose differently.
Glucose is going to move directly into the muscle cells, filling up muscle glycogen – which is clearly a good thing.
Fructose on the other hand, doesn’t move into the muscles, but rather moves into the liver glycogen stores.
From this, it may seem like fruit is not ideal since you’ll only be getting 50% of the muscle glycogen resaturation you could be.
But hold up – what you also need to know is that liver glycogen is going to play a large role in establishing whether your body is in a catabolic state or not.
If it’s full, you’ll be more anabolic, meaning building tissues up. If it’s depleted, you’ll be more catabolic, meaning breaking tissues down.
Therefore, if you’re on a fat loss diet where the chances of lean muscle mass are much higher, being in a catabolic state is clearly not what you want at all.
For this reason, fruit can actually be highly beneficial. Having a piece of fruit could help reduce the risk that you lose lean muscle, which would definitely not be helpful for your goals.
The Nutrient Factor
Another thing that fruit has going for it is the fact that it’s such a rich source of nutrients. Dextrose or some other form of simple sugar really doesn’t provide much other than calories, so it’s not exactly healthy for the body.
Fruit however is a nutrient powerhouse so not only will you be recovering from your workout when you serve it up, but you’ll also be promoting better health as well.
It’s a win-win.
Optimizing That Post-Workout Meal
So now that you know the down-low of fruit post workout, how should you optimize that meal?
What you need to keep in mind is that while some fructose is good, glucose is still the priority.