No fiber and basically pure sugar is how people around here (myself included) view fruit juices.
According to Stan efferding a mixture of fructose, dextrose and salt is the optimal post workout shake, because these are the nutrients the body needs the most after a hard session at the gym. He recommends orange juice with 50g of dextrose.
Now obviously this is alot of sugar which’ll spikes insulin significantly. I think we can all agree that this mixture and the rise in insulin is a bad idea for anyone who sits on the couch all day. What about athletes after a workout though? It seems to work well for all the pro‘s Efferding coaches so i was wondering what you guys think!
What post workout condition makes you think you need a big glass of juice when you’re done? Low energy and fatigue?
It works for the pro athletes because of how much and how hard they train.
If you’re just working out for an hour in the gym, a glass of juice is probably going to give you more calories and sugar than you just burned during your workout.
If you are an athlete that does intense training and weightlifting, a post workout snack or drink with a cho to protein ratio of 4 to 1 is recommended. Think about something like chocolate milk. Has the carbs and sugar to begin to replace your glycogen stores and the quality protein for your muscles.
> alot of sugar which’ll spikes insulin significantly. I think we can all agree that this mixture and the rise in insulin is a bad idea for anyone who sits on the couch all day
It wouldn’t be bad even for someone on the couch all day. Triggering insulin isn’t harmful.
Fruit juices are aqueous extracts (soy milk can be included here as soy juice), most of which are strained removing the mucilage that is the fiber. but in addition to water and sugars, it has vitamins, especially if made and consumed locally, that is, industrialized juices are poorer since many vitamins and minerals oxidize over time, so they are added with vitamin C (ascorbic acid is an antioxidant because it oxidizes in place of the other components)