Here is the basic sugar count of common fruits and when they should be incorporated into ones diet.
Preworkout These fruts provide higher
fructose than glucose for sustained fuel that wont block fat burning.
Fruit Total Sugars
Fructose Glucose
Pear (1 medium) 16 11 5
Watermelon 1 wedge 18 12 6
Apple (1 medium) 14 9 5
Cantaloupe ½ melon 22 12 10
Grapes (1 cup) 24 13 11
Strawberries(2 Cups) 14 8 6
Raspberries (2 Cups) 10 6 4
Morning
These fruits provide equal or nearly equal
fructose and glucose to restock liver and muscle glycogen to help halt muscle breakdown.
Fruit TS
Fructose Glucose
Pineapple(1cupdiced) 13 7 6
Honeydew melon(1wedge) 13 7 6
Orange (1 medium) 12 6 6
Banana (1meduim) 18 9 9
Blueberries (1 cup) 14 7 7
Nectarine (1 Medium) 10 5 5
Kiwi Fruit (2 Medium) 12 6 6
Postwokout
These fruits provide more glucose than
fructose for restocking muscle glycogen and enhancing muscle growth. (the last five fruits from the morning fruit category are also decent choices
postworkout, for their ability to fill glycogen stores.)
Fruit TS
Fructose Glucose
Cherries (1 cup) 14 6 8
Peach (1 medium) 8 3 5
All quantities of sugars are in grams.
By Steve Stiefel and Jim Stoppani, PhD.
Fruits and Sugars
