Restoring the liver at breakfast?

[|D_J^B_J|]

How many grams of carbs are needed for the average person to restore the liver and muscle glycogen after waking up? (i.e. what is a safe amount to consume to prevent BF storage?)

Say I ate 100g of carbs as well as 50g of protein for breakfast, would some of this be in excess and stored as fat?

 

[anthrax]

Why do you want to replenish your glycogen stores ?

 

[|D_J^B_J|]

Huh? Isn't that the whole idea behind 'breaking the fast'?

 

[azul]

Huh? Isn't that the whole idea behind 'breaking the fast'?

Just eat. I wouldn't worry too much about restoring liver glycogen.

 

[azul]

I agree with Azul. Trust your instincts. When you consume 2 large bowls of oatmeal and a bag of mixed fruit such as apples, peaches, pears, bananas, ect..and have this "hunch" you've overeaten fructose, I'd say you hit it right on target If you have a fruit with your first two/three meals you'd be fine, especially if you workout early. Fruit is processed in the liver. Remember, it depends on YOUR metabolism, how hard -you- workout, how many carbs you eat overall and how often you cheat. Fruit contributes a variety of vitamins/minerals/antioxidants. It really isn't a cheat. Eat up, buttercup Whole grains and natural complex carbs such as long grain brown rice and oats are essential for well being and fuel.

Yeah, eat your fruit and you'll get a body like StellarTiggy's If that's what you're after

 

[azul]

I hope that's a compliment

Damn straight it is Oh, and a pun, too...

 

[anthrax]

Huh? Isn't that the whole idea behind 'breaking the fast'?

Of course, eating carbs will replenish your glycogen stores, but my question was why do you want it for ?

Because you're doing a lifting workout soon after ?
Because you're doing some cardio ?
Because you're afraid of catabolism ?

 

[The Red Dragon]

the "average" human holds 100 g of liver glycogen

only time you can intake fructose without it giving you a huge hit

the whole point of breaking the fast is to surge your insulin so that cortisol and catacholamine levels go down (they eat up muscle - esp cortisol)

 

[|D_J^B_J|]

I train in the evening, so my priority at the breakfast table is to prevent catabolism and ensure cortisol levels go down.

Does this mean that we should be having at least 100g of carbs for breakfast with some being simple (fructose, dairy) but most being complex?

If so, how much over the 100g would one have to eat before they are at risk of storing BF?

 

[The Red Dragon]

You have to keep in mind that the muscles and fat cells will have their stab at the nutrients too. But once the liver glycogen fills up, and the muscle glycogen... - although you can't calculate this

Fructose will not enter muscle tissue, it is also insulin independent , the liver just gobbles it up

Eat low glycemic carbs and try to stick to glucose if you can , fructose should only come from fruits (and you should be eating fruits for its antioxidant and phytonutrient content)

 

[|D_J^B_J|]

Well, my current breakfast is 100g (raw weight) of steel cut oats cooked in water and a drop of skim milk, 1 small bowl of plain, fat-free yoghurt, 1/2 a banana, 1 apple, 3 spoons of berries and 1/2 a cup of egg-whites.

This comes down to about 700 cals, 40g P, 105g C (65g from complex carbs, 40g from simple carbs), 5g F.

Does that seem about right, or should I be increasing my amount of complex carbs (oats) and lowering my amount of simple carbs (fruit and dairy)?

BTW, I'm bulking atm but am obviously looking to minimise any BF gain.

 

[6_pak]

Well, my current breakfast is 100g (raw weight) of steel cut oats cooked in water and a drop of skim milk, 1 small bowl of plain, fat-free yoghurt, 1/2 a banana, 1 apple, 3 spoons of berries and 1/2 a cup of egg-whites.

This comes down to about 700 cals, 40g P, 105g C (65g from complex carbs, 40g from simple carbs), 5g F.

Does that seem about right, or should I be increasing my amount of complex carbs (oats) and lowering my amount of simple carbs (fruit and dairy)?

BTW, I'm bulking atm but am obviously looking to minimise any BF gain.

When talking about bf storage, you have to look at the whole diet. If the rest of your diet is all good sources of complex carbs, except for pwo, i think you'll be ok with the high amount of fructose. But only time will really give you the answer. Obviously if you start to gain alot of fat, the culprit meal will be breakfast with all the fructose. But you being a hardgainer i dont think you'll have that problem until you gain alot more weight.

 

[|D_J^B_J|]

That's what I was thinking. But as a general rule, what is a good ratio of complex carbs : simple carbs to have for breakfast when bulking? About 3 : 1?

 

[azul]

That's what I was thinking. But as a general rule, what is a good ratio of complex carbs : simple carbs to have for breakfast when bulking? About 3 : 1?

Well, that depends on when your workout is. If it's later in the day, a 3:1 ratio is fine, but if it's an hour or so after working out, you might just want to turn it into a 3:1 ratio of simple to complex carbs. There's a lot of variables to look at, and nothing is set in stone.

 

[azul]

Maybe we can set something then

Is that in reference to something I said? Try quoting whoever you're talking to

 

[azul]

Will that do? or do you need the actual quote too?

And you still haven't learned Yes, I do need the actual quote when you reply. It does appear automatically when you click reply, you know?

Could we get anymore off-topic?

 

[azul]

If you insist

*sigh*

 

[pintoca]

LOL @ quote teachings...

 

[azul]

aww, here you go

Wow, I just fainted. I finally accomplished my life-long goal of getting you to quote someone.

Well done, my job here is over.

 

[azul]

lol! was it truly life-long? I believe I've been conversing with you for only a day That smiley of yours seems awfully saddened.

Do you suppose I should just call it my day-long goal? That would just undermine my credibility. =..

Yes, that smiley is awfully sad that I have to leave. If there's reasons for me to stay, feel free to elaborate...

 

[|D_J^B_J|]

Is it possible for a thread starter to lock their own thread?

 

[pintoca]

only if you are plat. Then you can do all sort of naughty things to your threads...and the people posting in them

 

[pintoca]

Tiggy, why do you think I went Plat??? Been having non-stop fun ever since... all thos ebuttons that go mmmm and ouch and yummmm

 

[pintoca]

There should be a Titanium membership with even more buttons... George, hook me up!!!