Sugar...What's the deal?

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posted by Improvise

I work at a gym and constantly get advice from personal trainers and they all say that sugar is the most important thing to look out for when eating healthy. So now that I'm monitering everything I eat, I've noticed that everything I eat has sugar in it. Milk, wheat bread, corn flakes - it all adds up and I have no idea how much is too much.

So basically, how much sugar intake per day is too much? I'm consuming around 3,000 cals a day and trying to minimize sugar as much as possible because I do NOT want to gain any fat but it's real hard especially with the weight gain shakes I'm taking.

My routine is as follows:

Weights: Monday, Wednesday, Friday - 1 hour to 1 hour 15 mins.
Cardio: Tuesday, Thursday, Saturday/Sunday - 45 mins each session.

Am I working out enough so that I don't have to worry about getting the extra fat that comes with bulking? Is sugar really what I should only be looking out for? I want to get a lot bigger, but I still want to be able to see my abs and everytime I start bulking the first place I notice getting thicker is my core. I don't understand it.

posted by AMERFOOTBALL

sugar is something you want to be mindful of. sugar spikes bloodsugar levels which tell your body that it is getting an immediate energy source. basically it swtiches from energy burning mode to energy storage. we all know that energy stored in the body is stored as fat. i would keep sugar to an absolute minimum. some won't be avoided like the sugar in your milk and weight gainer. Other sugars like the corn flakes and depending on the type of wheat bread are avoidable. look for 100% whole wheat bread WITHOUT high fructose corn syrup listed as an ingredient. you can find it, but 90% of bread has that in it. look for sugar substitutes. TSM turned me on to Splenda. That shit is awesome. One more thing, try to get the sugar you do eat immediately after your workout with a fast acting protein like whey. this will bring insulin levels up and drive the protein to the muscle.

posted by EL2

They are mainly speaking of refined (white) sugars, BAD, BAD, BAD! There are other types that occur naturally in foods that are not bad. Stay away from the obvious, sodas, candy, cakes, cookies, etc.

posted by stnspn_44

Also, saying it in a different fashion, it depends on the time of day. Do NOT eat refined at night. Sure fire way to pack on rolls that leak out the top of your belt. It is appropriate, like AMER said, to shove some faster burning carbs into post workout meal. If bulking, I've read and practiced, getting in between 60-100grams of carbs post workout (most of which are fast burning). Don't forget about some sort of Isolate Whey also.

posted by shortz

MOs of those things you mentioned are not healthy anyway...most cereals and breads are crap. As for milk, it's low GI, but dairy can prevent you from losing that last bit of weight you want to drop. As far as I can remember, bread shouldn't have sugar in it. Check the labels on your breads. The FDA only requires about 10% of bread labeled as "Wheat Bread" to be actual whole wheat. A true Whole wheat bread is made from all three parts of the wheat kernel and, therefore, contains all the precious vitamins, minerals, fiber and disease-fighting properties. A pure whole wheat bread will list whole wheat flour as its first and predominant ingredient on the label. Don't be fooled by "enriched" or any other words, it needs to say "whole wheat flour" as its main ingrediant.

posted by S.W.A.T.

i dont get it why people are scared from sugar and fat foods. they scared to eat 1 little cake peace or little bit of sugar and they thing they will gain weight, well let me tell u the truth! the only way for u to gain fat is to eat alot everyday without exercising and that means for a few weeks. I eat alot of sugar and i mean alot (Trust me) and i still dont gain any weight or fat. Been eating food with alot of sugar or fast foods with alot of fat for years and i am still skinny. I exercise sometimes.
FAT people = never exercising and eating more than they should.

Little sugar will not hurt u.

posted by AMERFOOTBALL

for some people you are right swat. you are a hardgainer. For others, like myself, i can look at sugar and put on fat. I work my ass off in the gym and even eating very clean, the wieght is coming off very slowly. It is incorrect to blanket all people with statements. some workouts work for some, while the same workout doesn't do squat for others. Everybody is different.

posted by bleeke

if your metabolism is high like yours, it will take much more to put on weight.
im starting to turn into an old man where my metabolism (and poor genetics) is slowing down and i really do have to watch what i eat. i do cardio 3x a week and im finding out that isnt enough. i havent had fast food in probably three years.

posted by Improvise

I KNEW there was something up with my wheat bread. I don't do the grocery shopping so I'll have to make sure we get that fixed. Thanks.

posted by bleeke

i just got bread today and i looked at every different type of bread they had and only ONE did not have high fructose corn syrup and that was a low carb wheat. this whole time i have been eating "unhealthy wheat"
thanks AF

posted by estray

Wow, I didnt know that. I just looked and my bread and hamburger buns say enriched wheat flour. Gotta find something new. Thanks Shortz

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