Sugar Question for Slizzz

[chingyvang]

I'm confused because coach sommer stated in a post saying, "I stress to them to avoid soda, sugar and junk foods as much as possible" but in Slizz's Pre-post workout thread, he said it was alright to eat jelly beans or grapes and eat sugary substance post workout, And his sugar methods work. I've been using Slizz's methods ever since which includes eating a lot withing the first two hours after workout and it includes sugary substance.

So why do so many coaches and professionals talk down on sugar? I also heard something about natural sugars only because white sugar blocks something????

[Falcon]

Table sugar (white sugar) is bad. Carbohydrates are not. (especially post workout) Sucrose (table sugar, I guess?) is processed and it's not good for general health. Glucose, fructose is not sugar, those are carbohydrates, monosaccharides I believe, and since every carbohydrate is being broken down into glucose in your body, it really doesn't matter if you take maltodextrin, fructose or other stuff. Important thing however is, that table sugar is processed and you should avoid it. I don't really know the cons of eating table sugar, but pre, infra and post workout is just pure glucose for me. And it works well. Don't mistake processed sugar which is not stuff that your body is designed for.

[Razz]

Generally you'll want to avoid fructose, which is why Sliz recommends glucose (i think he does at least). The problem with table sugar, besides it being ripped of nutrients, is that it is 50/50 glucose and fructose.

[chingyvang]

alright, thanks yall. So i should eat real oranges instead of drinking orange juice for Vitamin C ?

[Razz]

Definately. There is a competitive absorption of sugar and vitamin C actually, so drinking orange juice fortified with vitamin C is probably not gonna help much.

[Nicholas Sortino]

There are a lot of issues with sugar consumption, which is why most competitive coaches correctly talk down on excessive sugar intake. A small amount of glucose during workouts and immediately following can be helpful, because your body is in a glycogen debt and can use them to replace those stores and spare proteins for synthesis which would otherwise have to be converted.

But outside of high activity situations, such as working out, sugar should be avoided, and Slizz only really recommends a few grams of it during workouts. The biggest problem with sugar is that your body has to do something with it immediately. Sugar floating around in your blood stream is very dangerous and potentially fatal. Unchecked it can lead to a coma or even death. This is why your body has an insulin system, to regulate those sugar and put them somewhere they can be used or stored. The problem is, unless you are currently burning through your glycogen store while working out, there really isn't a lot your body can do to use those sugars. But you can't just have them floating around freely, so your insulin will convert and store the excess as body fat for later use.

This means every time you eat something sweet, an insulin response is triggered. Excessive eating of sweet foods (this includes artificially sweetened crap) will cause excessive release of insulin. Your body will begin to grow accustomed to the insulin and therefore more resistant to it, and you will have to release more insulin to deal with the same amount of sugar. This leads to insulin resistance, and potentially to type 2 Diabetes, both of which you can google to see the dangers of.

Also, most high sugar foods are also empty calories. They contain no nutritional benefits along with the caloric intake. Why would you waste calories on a nutritionally devoid substance such as soda or candy? This why eating whole foods such as fruit is a much better idea you want a little added sugar in your workout. Along with that quick sugar burst (fruits are sucrose and contain a mixture of glucose and fructose) you also get a host of vitamins and minerals, antioxidants and some fiber. Of course even with fruits you can eat an excess, because they are still sugar and if you eat more than you need, your body will have to deal with that excess sugar first before it can utilize a lot of the nutrients in them, potentially causing them to go to waste.

There is a lot of ongoing research on excessive sugar intake, and it is currently believed to be linked to a great deal of serious conditions such as Alzheimer's, many cancers, and much more. Why risk hurting your body for junk food?

IMO there is nothing wrong with moderate carbohydrate intake, but it should come primarily in the form vegetables, tubers, potentially white rice, and occasional fruits and nuts at the right times. I would avoid cheap processed sugars at all times, because honestly, the risks far outweigh any benefits you may potentially garner.

[chingyvang]

There are a lot of issues with sugar consumption, which is why most competitive coaches correctly talk down on excessive sugar intake. A small amount of glucose during workouts and immediately following can be helpful, because your body is in a glycogen debt and can use them to replace those stores and spare proteins for synthesis which would otherwise have to be converted.

But outside of high activity situations, such as working out, sugar should be avoided, and Slizz only really recommends a few grams of it during workouts. The biggest problem with sugar is that your body has to do something with it immediately. Sugar floating around in your blood stream is very dangerous and potentially fatal. Unchecked it can lead to a coma or even death. This is why your body has an insulin system, to regulate those sugar and put them somewhere they can be used or stored. The problem is, unless you are currently burning through your glycogen store while working out, there really isn't a lot your body can do to use those sugars. But you can't just have them floating around freely, so your insulin will convert and store the excess as body fat for later use.

This means every time you eat something sweet, an insulin response is triggered. Excessive eating of sweet foods (this includes artificially sweetened crap) will cause excessive release of insulin. Your body will begin to grow accustomed to the insulin and therefore more resistant to it, and you will have to release more insulin to deal with the same amount of sugar. This leads to insulin resistance, and potentially to type 2 Diabetes, both of which you can google to see the dangers of.

Also, most high sugar foods are also empty calories. They contain no nutritional benefits along with the caloric intake. Why would you waste calories on a nutritionally devoid substance such as soda or candy? This why eating whole foods such as fruit is a much better idea you want a little added sugar in your workout. Along with that quick sugar burst (fruits are sucrose and contain a mixture of glucose and fructose) you also get a host of vitamins and minerals, antioxidants and some fiber. Of course even with fruits you can eat an excess, because they are still sugar and if you eat more than you need, your body will have to deal with that excess sugar first before it can utilize a lot of the nutrients in them, potentially causing them to go to waste.

There is a lot of ongoing research on excessive sugar intake, and it is currently believed to be linked to a great deal of serious conditions such as Alzheimer's, many cancers, and much more. Why risk hurting your body for junk food?

IMO there is nothing wrong with moderate carbohydrate intake, but it should come primarily in the form vegetables, tubers, potentially white rice, and occasional fruits and nuts at the right times. I would avoid cheap processed sugars at all times, because honestly, the risks far outweigh any benefits you may potentially garner.

Wow thank you guys so much. Im getting these great advice for free which would've costs me hundreds trying to get from a pro trainer. I learned alot about sugar just from this thread. you guys are the best, thanks

[Joshua Naterman]

Generally you'll want to avoid fructose, which is why Sliz recommends glucose (i think he does at least). The problem with table sugar, besides it being ripped of nutrients, is that it is 50/50 glucose and fructose.

Absolutely! Glucose is great. Fructose use is only useful for endurance athletes or bodybuilders, and even then you're talking about a 10% faster glycogen recovery, which if you put that into perspective is only a few hours for complete regeneration over 48 hours. For regular people and even strength-speed athletes, who are not significantly depleting glycogen stores, you're talking about less than a 60 minute difference. Who the hell cares about that? It's not worth the risks that fructose brings.

Being realistic, you don't need to worry if you're getting like 15g a day. Don't sweat small stuff. Sweat (and avoid) regular exposure at higher levels than this.

There is a competitive absorption of sugar and vitamin C actually, so drinking orange juice fortified with vitamin C is probably not gonna help much.

HOLY CRAP. That's hilarious!!! I won't forget that, thanks Razz!