Exercise: From the Lab to the Gym

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My name is Nick and I am currently doing my PhD in physiology with an emphasis in muscle physiology. Welcome to my exercise science blog. Unlike a lot of fitness blogs out there, this one is unique because it is backed by true science. You will find only articles that have been peer reviewed and published in top tier science journals on this blog. For the fast easy read, just read the bold type. If you have any questions do not hesitate to ask me. I am at your disposition for any advice in exercise or just basic physiology. This is not a progress blog to benefit myself but rather to share some of my knowledge and expertise with you that I have gained over my years dedicating my career to exercise science. If I do not know the answer, I will do my best to search through the journals to find it for you. Although I am in biomedical research, I am not a licensed medical professional so please consult a physician before entering any exercise or nutrition program. Questions?

February 6, 2012

One final important remark while looking at fructose is that it has been shown to increase visceral adiposity whereas glucose has been shown to increase sub-cutaneous adiposity. I don’t think it is necessarily true that one can lead to more storage than the other in the long-term but so far the data trends toward that direction.

Looking at two studies with markers than can lead to increases in fat stores, the first shows that with 42 studies between the years 1966 and 2006, fructose has no effect on:

body weight with less than 100 grams ingestion per day
fasting triglyceride with less than 100 grams ingestion per day
post-prandial (after eating) triglycerides with less than 50 grams ingestion per day

The second review with 16 reports between the years 1950-2010 states that fructose does increase plasma triglycerides when given with hyper-energetic (overeating) than iso-energetic diet (balanced). So we have a mix of conclusions.

From these you think you could get away with 1 can of soda per day. Maybe that is true but don’t forget the short-term studies I posted that have shown deleterious effects, even as short as three weeks, with ingestion of fructose. Why risk it if it is something you can live without and is not a necessary molecule to ingest in extra amounts?

Since I didn’t get to post last week on it, the sugar month theme will be finished by the end of this week so make sure to check back soon to see the conclusions. After that, tons of new articles to post on a variety of topics.

8:41am | URL: https://tmblr.co/Z4CfzxF_NKJL

(Notes: 26)