The Best Form Of Sugar During Exercise

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝What is the best form of sugar for an energy kick during exercise? Both type of sugar eg glicoae fructose dextrose etc and medium, ie drink, gel, solids etc❞

Great question! Let’s be clear first that we’re going to answer this specifically for the context of during exercise.

Because, if you’re not actively exercising strenuously right at the time when you’re taking the various things we’re going to be talking about, the results will not be the same.

For scenarios that are anything less than “I am exercising right now and my muscles (not joints, or anything else) are feeling the burn”, then instead please see this:

Snacks & Hacks: Eating For Energy (In Ways That Actually Work)

Because, to answer your question, we’re going to be going 100% against the first piece of advice in that article, which was “Skip the quasi-injectables”, i.e., anything marketed as very quick release. Those things are useful for diabetics to have handy just in case of needing to urgently correct a hypo, but for most people most of the time, they’re not. See also:

Which Sugars Are Healthier, And Which Are Just The Same?

However…

When strenuously exercising in a way that is taxing our muscles, we do not have to worry about the usual problem of messing up our glucose metabolism by overloading our body with sugars faster than it can use it (thus: it has to hurriedly convert glucose and shove it anywhere it’ll fit to put it away, which is very bad for us), because right now, in the exercise scenario we’re describing, the body is already running its fastest metabolism and is grabbing glucose anywhere it can find it.

Which brings us to our first key: the best type of sugar for this purpose is glucose. Because:

  • glucose: the body can use immediately and easily convert whatever’s spare to glycogen (a polysaccharide of glucose) for storage
  • fructose: the body cannot use immediately and any conversion of fructose to glycogen has to happen in the liver, so if you take too much fructose (without anything to slow it down, such as the fiber in whole fruit), you’re not only not going to get usable energy (the sugar is just going to be there in your bloodstream, circulating, not getting used, because it doesn’t trigger insulin release and insulin is the gatekeeper that allows sugar to be used), but also, it’s going to tax the liver, which if done to excess, is how we get non-alcoholic fatty liver disease.
  • sucrose: is just a disaccharide of glucose and fructose, so it first gets broken down into those, and then its constituent parts get processed as above. Other disaccharides you’ll see mentioned sometimes are maltose and lactose, but again, they’re just an extra step removed from useful metabolism, so to save space, we’ll leave it at that for those today.
  • dextrose: is just glucose, but when the labeller is feeling fancy. It’s technically informational because it specifies what isomer of glucose it is, but basically all glucose found in food is d-glucose, i.e. dextrose. Other isomers of glucose can be synthesized (very expensively) in laboratories or potentially found in obscure places (the universe is vast and weird), but in short: unless someone’s going to extreme lengths to get something else, all glucose we encounter is dextrose, and all (absolutely all) dextrose is glucose.

We’d like to show scientific papers contesting these head-to-head for empirical proof, but since the above is basic chemistry and physiology, all we could find is papers taking this for granted and stating in their initial premise that sports drinks, gels, bars usually contain glucose as their main sugar, potentially with some fructose and sucrose. Like this one:

A Comprehensive Study on Sports and Energy Drinks

As for how to take it, again this is the complete opposite of our usual health advice of “don’t drink your calories”, because in this case, for once…

(and again, we must emphasize: only while actively doing strenuous exercise that is making specifically your muscles burn, not your joints or anything else; if your joints are burning you need to rest and definitely don’t spike your blood sugars because that will worsen inflammation)

…just this once, we do want those sugars to be zipping straight into the blood. Which means: liquid is best for this purpose.

And when we say liquid: gel is the same as a drink, so far as the body is concerned, provided the body in question is adequately hydrated (i.e., you are also drinking water).

Here are a pair of studies (by the same team, with the same general methodology), testing things head-to-head, with endurance cyclists on 6-hour stationary cycle rides:

CHO Oxidation from a CHO Gel Compared with a Drink during Exercise

Meanwhile, liquid beat solid, but only significantly so from the 90-minute mark onwards, and even that significant difference was modest (i.e. it’s clinically significant, it’s a statistically reliable result and improbable as random happenstance, but the actual size of the difference was not huge):

Oxidation of Solid versus Liquid CHO Sources during Exercise

We would hypothesize that the reason that liquids only barely outperformed solids for this task is precisely because the solids in question were also designed for the task. When a company makes a fast-release energy bar, they don’t load it with fiber to slow it down. Which differentiates this greatly from, say, getting one’s sugars from whole fruit.

If the study had compared apples to apple juice, we hypothesize the results would have been very different. But alas, if that study has been done, we couldn’t find it.

Today has been all about what’s best during exercise, so let’s quickly finish with a note on what’s best before and after:

Before: What To Eat, Take, And Do Before A Workout

After: Overdone It? How To Speed Up Recovery After Exercise

Take care!

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  • Spinach vs Vine Leaves – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing spinach to vine leaves, we picked the vine leaves.

    Why?

    Granted, they’re not available in most supermarkets, but if you live not too far from a wine-growing region, then they’ll be available at markets, and certainly stuffed vine leaves are thing found in many restaurants (though those are usually saltier than you’d make them at home—restaurants make most of their money from selling you drinks, after all, not the food). So, it’s worth noting the simple nutritional values if you prepare your own food:

    In terms of macros, the most relevant difference is that vine leaves have about 5x the fiber. They’re also higher in carbs, but the overall glycemic index is lower in any case, so that’s not an issue. An easy win for vine leaves here.

    Looking at vitamins, spinach has more of vitamins B1, B9, K, and choline, while vine leaves have more of vitamins A, B2, B3, B5, B6, B7, and C. Another win for vine leaves.

    When it comes to minerals, spinach has more iron, potassium, and selenium, while vine leaves have more calcium, copper, magnesium, manganese, and phosphorus. One more win for vine leaves.

    In terms of phytochemicals, spinach has a much higher oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues).

    Adding up the sections, it’s a clear overall win for vine leaves; by all means enjoy either or both though, unless you have kidney problems, of course!

    Want to learn more?

    You might like:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • Why Sitting Hurts Your Back Or Legs After An Hour

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Amy Konvalin explains (and what to do about it, besides “sit less”):

    Is sitting getting on your nerves?

    The problem: sitting with your hips bent to about 90° increases tension on the nerves that run from your lower back into your legs, and in a seated position, the low-back muscles often tighten and compress joints and discs, which can increase pressure on those nerves.

    Fun fact: posture does matter, but not the way most people think!

    Specifically: leaning to one side, crossing your legs, or sitting with one leg tucked changes the forces through your hips and spine and can increase nerve pressure or muscular tension.

    The good news is, it’s not usually not stenosis or classic sciatica: spinal stenosis often improves when sitting and sciatica typically affects only one leg, so pain in both legs that appears mainly during sitting is more consistent with nerve sensitization*. In particular, if leg or back symptoms vanish after 3–5 minutes of walking, the problem is often temporary nerve irritation rather than a serious structural issue because movement relieves the tension cycle.

    *This refers to how nerves leaving your lower back can become mildly irritated, which causes the muscles they supply to contract, and that muscle tightness further irritates the nerves in a feedback loop that, happily, movement can quickly break

    One myth to be aware of is that of “military posture”: aggressively pulling your shoulders back and pushing your chest out can flatten the natural curves of your spine and create unnecessary strain instead of helping.

    Another myth is that lumbar rolls will fix everything: they can help some people maintain a curve in the lower back, but if they’re positioned incorrectly or are too large they can worsen symptoms.

    The key is, rather than trying to force a “perfect” posture (which usually isn’t anyway), to instead find the neutral position where your body can sit comfortably with minimal muscular effort. If comfortable, place both feet flat on the floor with equal weight and avoid crossing your legs so your pelvis and “sit bones” remain stable.

    A particularly important thing that a lot of people miss: aim to keep your hips slightly higher than your knees because this gently tilts your pelvis forwards and makes it easier for your spine to stack naturally.

    On which note, if it’s comfortable to do so, sit tall so your head rests above your shoulders and your shoulders above your hips, imagining a string lifting the top of your head upward without forcing your chest or shoulders.

    And of course, all the usual standard advices do apply too—sit less often if you can, enjoy movement breaks, stay hydrated, etc.

    For more on all of this, enjoy:

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    Want to learn more?

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    Stand Up For Your Health (Or Don’t) ← our main feature on this also includes more things you can do if you must sit, to make sitting less bad!

    Take care!

    Share This Post

  • The GLP-1 Lifestyle – by Dr. Joshua Hackett

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    While GLP-1 receptor agonists (i.e. semaglutide drugs such as Ozempic and Wegovy) have enjoyed the spotlight as a miracle cure (with some drawbacks), this book argues very reasonably that we should see them as a tool that we can use (or not) as part of a holistic approach to manage our metabolism.

    Unusually, Dr. Hackett doesn’t argue strongly for one way or another, when it comes to using GLP-1 RAs. Rather, he makes the case that they indeed have pros and cons, and we should not only be aware of those pros and cons before making a decision either way, but also, we must understand the process of what goes on.

    In contrast to the “inject it and forget it” marketing, he explains how if we actually understand what’s happening in our metabolism, we can improve things for ourselves and, at the very least, avoid sabotaging ourselves. Again, this knowledge is applicable with or without the drugs.

    Much of the book is spent covering the physiological underpinnings and how things work for people of various different sizes and metabolic rates, as well as everything you’d expect about dosing, side effects, and whatnot—as well as things you might not have considered closely related, such gut health, and the question of “is there any way to retain the slimmer figure after stopping?”.

    The style is methodical and clear, and not at all sensationalized. It’s very much a “read it cover to cover” book rather than a “dip in” book, so be ready for that, though.

    Bottom line: if you and/or a loved one are on GLP1-RAs—or on the fence about them—this is a very even-minded and helpfully explanatory book.

    Click here to check out The GLP-1 Lifestyle, and transform your metabolism!

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  • Do CBD Gummies Work?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I take CBD gummies. I don’t know if they are worth buying. Can you find a study on the effectiveness of gummies❞

    If you take them, and you’re not sure whether they’re worth it, then it sounds like you’re not getting any observable benefit from them?

    If so, that would seem to answer your question, since presumably the reason that you are taking them is for relaxation and/or pain relief, so if you’re not getting the results you want, then no, they are not worth it.

    However! CBD gummies are an incredibly diverse and not-well-studied product, so far, given the relative novelty of their legality. By diverse we mean, they’re not well-standardized.

    In other words: the CBD gummies you get could be completely unlike CBD gummies from a different source.

    CBD itself (i.e. in forms other than just gummies, and mostly as oil) has been studied somewhat better, and we did a main feature on it here:

    CBD Oil’s Many Benefits

    And while we’re at it:

    Cannabis Myths vs Reality ← This one is about cannabis products in general, and includes discussion of THC content and effects, which might not be so relevant to you, but may to some readers.

    Companies selling CBD and CBD gummies may make bold claims that are not yet backed by science, so if you are buying them for those reasons, you might want to be aware:

    Selling cannabidiol products in Canada: a framing analysis of advertising claims by online retailers

    One thing that we would add is that even though CBD is generally recognized as safe, it is possible to overdose on CBD gummies, so do watch your limits:

    A Case of Toxicity from Cannabidiol Gummy Ingestion

    Take care!

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  • Barefoot Shoes vs Supportive Shoes: What Actually Protects Midlife Women’s Joints?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Vonda Wright, author of “Unbreakable: A Woman’s Guide to Aging with Power”, shares insights on the shoe dilemma, alongside podiatrist Dr. Timothy Miller with foot-specific views:

    Different angles

    The podiatrist doesn’t reject barefoot footwear outright, but argues it should be used selectively and progressively rather than adopted suddenly. The rationale is that humans evolved walking on softer surfaces such as grass, dirt, and sand, but today most walking occurs on hard surfaces like concrete, asphalt, and tile, which reflect more force back into your feet and ankles.

    This means that, as he explains, repeatedly exposing your feet to hard surfaces without adequate support may place more stress on your ligaments, tendons, arches, and related joints, potentially contributing to weakening over time.

    However. That’s your feet. What about the rest of you?

    Remember how you’ve probably been advised at some point to do heel drops, for the good of your bone density?

    Do you think that still works if your heel is cushioned from the very force you are seeking to transmit to your bone to cue it to grow stronger?

    So for this reason, going barefoot or enjoying barefoot-style shoes definitely has its place. No, they don’t have to be the super-thin kind, let alone with separate toes, but what’s useful is having a relatively uncushioned sole and “zero drop“, meaning the heel is at the same height as the ball of the foot.

    On the other hand, which everyone here agrees on, flip-flops and similar are not good for anybody*. Not only do they not provide arch support, but also they encourage bad body biomechanics in terms of how we walk, which causes entirely different new and interesting problems. So do avoid those!

    *Unless for brief uses where you need something to protect the soles of your feet briefly while not otherwise wearing footwear, such as perhaps the shower at the gym, or paddling in the sea. But that’s different from daily all-purpose use!

    For more on all of this, enjoy:

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    Want to learn more?

    You might also like:

    Steps For Keeping Your Feet A Healthy Foundation

    …and, for that matter:

    Unbreakable: A Woman’s Guide to Aging with Power – by Dr. Vonda Wright

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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  • Do therapies like EMDR affect memories of traumatic events?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    To recover from abuse or another traumatic experience, some people turn to a therapy called eye-movement desensitisation and reprocessing, or EMDR.

    But this may present problems if these people pursue justice in the courts. In New South Wales, for instance, evidence obtained using EMDR can’t be used in a case unless it has been approved by the director (or deputy) of public prosecutions.

    Prosecutors are concerned that after EMDR, trauma memories can’t be relied on as valid testimony. This has resulted in court cases not proceeding.

    But what does the evidence say?

    microgen/Getty Images

    What is EMDR?

    EMDR is one of the common exposure-based treatments for post-traumatic stress disorder (PTSD).

    This group of therapies – which encompass prolonged exposure, cognitive processing therapy, EMDR and other variants – all ask a patient to recall their trauma. The therapists integrates this information and aims to correct unhelpful thought patterns that may be prolonging their distress.

    Each of these treatments is recommended in most international guidelines for treating PTSD.

    EMDR is different from the other exposure-based therapies because the therapist also asks the patient to move their eyes in a rapid side-to-side movement. This will typically involve following the therapist’s fingers move back and forth.

    Proponents of EMDR initially proposed eye movements triggered neural processes that help people better adjust to or process trauma memories. However, the actual role of eye movements has been subject to much debate.

    Although the mechanism isn’t yet fully understood, the weight of evidence suggests eye movements may reduce distress while recounting trauma memories because it depletes our working memory capacity. This results in less focus on the negative emotions associated with the memory.

    Where did concerns about EMDR affecting memories come from?

    EMDR has been criticised for potentially distorting people’s memories of traumatic events dates since the 1990s when the treatment increased in popularity.

    This was also a period when when a controversial movement of “recovered memory therapies” emerged. These were used to guide people to reconstruct memories that were purportedly “hidden” or “repressed”.

    This involved therapists directing patients to focus attention on internal states, suspend reality and allow themselves to be guided by the therapist to recover so-called “repressed memories”, often of satanic or ritual abuse.

    In the wake of this movement, many studies showed this sort of guided intervention could lead to false, or even implanted, memories.

    At the same time, researchers were concerned about hypnotic techniques. During hypnosis, people could reconstruct false memories. They were particularly susceptible to misleading information and had stronger confidence in these memories.

    For this reason, authorities around the world cautioned against using hypnosis in cases that may involve the person subsequently needing to give testimony in legal proceedings.

    Some likened EMDR to hypnosis, others were sceptical of its claims

    Some agencies and experts considered EMDR a hypnosis-like intervention because it focused the person’s attention on their internal state, promoted increased absorption in memories and actively guided memories.

    Many also likened the finger waving in front of the patient’s face as inducing a hypnotic state.

    Because EMDR guided patients to process memories in a way that made them less distressing, some concluded EMDR-elicited memories were comparably susceptible to distortion as hypnotically-induced memories.

    This perception of EMDR at the time may also have been influenced by much initial scepticism of the therapy.

    In the early period of its popularity, EMDR proponents made excessive claims of its success, such as being able to completely resolve trauma memories in a single session, despite the lack of evidence.

    What does the evidence actually say?

    It’s difficult to test the claim that EMDR increases the likelihood of false memories because you can’t readily study this in clinical settings.

    Instead, researchers have used experimental designs in people without PTSD to determine if eye movements themselves are likely to lead to false memories. The results are mixed.

    Multiple studies have shown eye movements can lead to false memories. One study showed healthy research participants a video of a car accident. Half the sample then used eye movements. Then all participants were read an eye-witness narrative that involved false information about the video.

    This study found those who used eye movements were more susceptible to the misinformation. It seems this effect may occur because eye movements reduce the vividness and intensity of emotions in memories, thereby making them more susceptible to false memories.

    However, other laboratory-based studies have not replicated this effect. One study using the same design found using eye movements didn’t make memory more likely, reduce correct memory details, or affect the vividness or emotional intensity of the memory.

    What does this all mean?

    EMDR is one of a suite of exposure-based treatments for PTSD that involve recounting trauma memories and integrating new information about the trauma. These appear to be key in helping people resolve their traumatic stress. Although EMDR is not better than other exposure-based treatment, it is as effective as the others.

    Although some evidence points to eye movements making a person more susceptible to false memories, other studies do not find this. Importantly, these studies are not actually testing EMDR.

    There is no direct evidence that EMDR leads to false memories, just as there is no evidence that prolonged exposure or other exposure-based treatments do. Singling EMDR out as being particularly susceptible to memory distortion doesn’t appear to be supported by the scientific evidence.

    The position of legal authorities to not accept testimony following EMDR is therefore not justified and may deny trauma survivors the right to legal proceedings.


    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14. The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is also available 24/7 for any Australian who has experienced family violence or sexual assault.

    Richard Bryant, Professor & Director of Traumatic Stress Clinic, UNSW Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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