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******* Unofficial Fitness Thread ********
Started by Makween




1962 posts in this topic
Sterling Archer
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01-18-2015, 11:14 AM -
#61
Mak, explain sugar to me like I'm an idiot.

Too much sugar is bad.

Fruit is good but high in sugar.

Are natural sugars different in any way or should you consider the same for recommended limit purposes? (I realise majority of "5 a day" should be veg based anyway)
Makween
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01-18-2015, 02:24 PM -
#62
Imo it's not really worth bothering too much about sugar in itself as part of a balanced diet.  All carbs are going to be broken down into glucose - a kind of sugar - when you eat them anyway, because basically what they are is chains of sugars (this is obviously a simplification, but in substance it's true).  It's eating too many calories that's the problem, not too much sugar per se.  In practice a lot of high sugar foods are fairly nutritionally empty, so if you're eating a lot of them then chances are you won't have that good a diet as if you are controlling calories then you probably won't be consuming enough micronutrient dense foods, protein or good fat sources and if you aren't controlling calories then eating a lot of nutritionally empty, unsatiating food will probably leave you in a caloric surplus and result in unwanted weight gain.

A lot of the fuss over sugar comes from well-intentioned recommendations being misinterpreted: you shouldn't eat too many high sugar foods for the reasons that I've given above, but it's not the sugar itself that's necessarily the issue.  It's also a misconception that a high sugar intake causes diabetes: type 2 diabetes is caused by an increase in insulin resistance, and although the causes of this can vary the major factor seems to be obesity.  Again it comes back to a caloric surplus rather than sugar per se.  Once you have diabetes obviously you need to watch sugar intake to keep blood sugar levels as stable as possible, but it's a misconception that it's actually caused by a high sugar intake in itself (although as I said above, if you're eating a lot of really sugary foods and not watching calories then you'll most likely be in a caloric surplus: they're high in calories in themselves and will leave you hungry again pretty quickly).

Sugars have pretty much become public enemy number one, along with carbs more generally, in the last few years as more and more evidence has come out showing that fat, and even saturated fat, aren't the Devil incarnate after all.  It's good that fat's been given that reprieve, but it seems that rather than going from there to just advocating common sense a lot of 'experts' have felt the need to find something else to demonise.  Ultimately as far as bodyweight goes it's purely about calories in vs. calories out, while for general health it's about calories in vs. calories out plus getting the right amounts of each macronutrient (protein, carbs and fat) as well as consuming enough micronutrients (vitamins and minerals).  Carbs are the macronutrient with which you have the most leeway as they aren't an essential nutrient.  That means that you can live indefinitely without carbohydrates, but it doesn't mean that it's a particularly good idea.  They should be scaled against activity levels, so if you're largely sedentary then a lower carb (which doesn't mean no carb) approach might be a good idea, whereas there's unlikely to be any benefit for active individuals (whether through exercise, having a physical job or both) in going low carb.

There is some debate over fruit sugars as fruit's often high in fructose which, funnily enough, has had a pretty bad press recently.  When you eat carbs they'll be processed as either liver glycogen or muscle glycogen, and fructose can only be processed as liver glycogen.  The argument goes that because your liver can process much lower amounts of glycogen than your muscles, fructose is more likely than other sugars to be released into your bloodstream.  Although that won't result in carbs being turned into fat (which is a common misconception: carbs are almost never turned into fat), the argument is that because your body is forced to burn it right away it makes you more likely to gain fat by storing dietary fat as body fat, and that having a constantly elevated blood sugar level increases insulin sensitivity and can lead to diabetes.  Again, though, if calories are in check it doesn't seem too worth bothering about to me: if you're in a deficit, around maintenance or in a slight surplus for a slow bulk then most or all of the sugars you consume will be burned for energy anyway.  Some people have looked at those arguments and eat little or no fruit as a result, which is daft because quite apart from the fact that in their quest to be healthy they're avoiding some of the most nutrient dense foods around, fruit sugars are rarely 100% fructose anyway.  Bananas, for instance, are mainly glucose.

tl;dr: if you've got a balanced diet and are consuming around the right amount of calories I wouldn't worry too much about sugar.  Don't even track sugar personally.

Edit: how the fuck did this end up so long? Muggy Even I think I'm a boring cunt when I do this.
This post was last modified: 01-18-2015, 02:25 PM by Makween.
(08-21-2017, 01:25 PM)i8hibsh Wrote: I AM A LONER BY CHOICE
I AM SINGLE BY CHOICE
I HAVE NO KIDS BY CHOICE

Roger H. Sterling
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01-18-2015, 02:28 PM -
#63
[Image: didntread.gif]
Makween
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01-18-2015, 02:32 PM -
#64
Roger's going to be fat forever Sad
(08-21-2017, 01:25 PM)i8hibsh Wrote: I AM A LONER BY CHOICE
I AM SINGLE BY CHOICE
I HAVE NO KIDS BY CHOICE

Roger H. Sterling
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01-18-2015, 02:34 PM -
#65
Roger knows Sad
Drederick Tatum
Desperate Tatum

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01-18-2015, 02:41 PM -
#66
(01-18-2015, 02:32 PM)Makween Wrote: Roger's going to be fat forever Sad

Dead from a diabetes related illness before he's 40 in my opinion
Monty Oh You
Acey-12
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01-18-2015, 02:44 PM -
#67
Weighing food has to be the most depressing exercise in the world.

Try it, if you've never done it: if anything, it'll make you realise that no cunt can ever be satisfied with 30g of cereal, despite what the box says is a "serving size". Muggy
(08-02-2018, 09:04 AM)Mags Wrote: The answer is Yes.
[Image: 7IL90Oi.png]

Makween
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01-18-2015, 03:20 PM -
#68
'Serving sizes' are up there as one of the biggest cons around Warnock I've bought cans of juice before that claimed the can contained two servings.

It's a can of juice Cornette What do they expect people to do, drink half of it and store the rest in tupperware?
(08-21-2017, 01:25 PM)i8hibsh Wrote: I AM A LONER BY CHOICE
I AM SINGLE BY CHOICE
I HAVE NO KIDS BY CHOICE

Acey-12
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01-18-2015, 03:39 PM -
#69
[Image: tumblr_m93hx389YE1rt3rds.jpg]

Muggy
(08-02-2018, 09:04 AM)Mags Wrote: The answer is Yes.
[Image: 7IL90Oi.png]

Alan Partridge
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01-18-2015, 03:46 PM -
#70
Weighing suger coated frosties Warnock
Roger H. Sterling
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01-18-2015, 03:47 PM -
#71
Are there other types of frosties?
Acey-12
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01-18-2015, 03:59 PM -
#72
(01-18-2015, 03:46 PM)Alan Partridge Wrote: Weighing suger coated frosties Warnock

It's just a picture I got off google images. Warnock

Raisin and almond granola for this savvy customer. Greggy
(08-02-2018, 09:04 AM)Mags Wrote: The answer is Yes.
[Image: 7IL90Oi.png]

Alan Partridge
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01-18-2015, 04:00 PM -
#73
Can't believe I wrote sugar like that Cornette
Chrambo
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01-18-2015, 04:01 PM -
#74
After the day you've had at the bookies, we'll let you off AP.
Makween
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01-19-2015, 02:11 PM -
#75
(01-18-2015, 10:39 AM)Makween Wrote: Free weights area closed for the next week. Muggy

False alarm; they've opened a different free weights area which has everything that I need.

The gain train continues unabated. jjay
(08-21-2017, 01:25 PM)i8hibsh Wrote: I AM A LONER BY CHOICE
I AM SINGLE BY CHOICE
I HAVE NO KIDS BY CHOICE

Marquee Signing
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01-19-2015, 02:37 PM -
#76
5s tonight, had a good gym session last night, seem to be on track, despite weekend blowouts and erratic gym attendance (life gets in the way m80s).

Mak, any suggestions to throw into the mix? Currently doing a full body workout each time I go with a few variants but usually; Shoulder press, flat bench, incline bench, squats, front squats, pulls, dips, weighted crunches. Depending on time and what is available I might throw in flies, curls or cable crossovers. Deadlifts have been out due to my ankle injury but will be back on them this week.
Alan Partridge
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01-19-2015, 05:14 PM -
#77
I've really put on the beef like, weighed myself today and it's not good. Wow

1200 calories a day and 1500 at the weekend for the next month or so.

Muggy
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01-19-2015, 05:36 PM -
#78
Must be all that suger.
Acey-12
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01-19-2015, 08:02 PM -
#79
[img][Image: OHsG0U0.png][/img]

Looks like that's me for the day. Sob

Might just eat a fuckton of salt from the shaker; got plenty of sodium to spare. jjay
(08-02-2018, 09:04 AM)Mags Wrote: The answer is Yes.
[Image: 7IL90Oi.png]

Sterling Archer
The Foracle

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01-19-2015, 08:08 PM -
#80
What's that you're using Acey?



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