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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-06-06, 03:31 PM   #1
EJ123
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Sugar and Protein

How much sugar should one not exceed in a day? I drink a lot of smoothies, odwallas, and Fuze drinks that can add up to a ton of sugar. But since its fruit/veggie sugar, wouldn't that make it not as bad? Or is only sugar from sodas and stuff bad? I don't drink sodas except a monster energy sometimes but I do drink low carb and that only has 6g total although it uses glucose/sucralose.

Also is getting a lot of protein from powder and drinks bad? I had 40+ grams of it today alone and it came from a smoothie and a 33floz mocha coffee whey protein drink. I sometimes eat lean turkey at dinner for protein.
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Old 07-06-06, 04:09 PM   #2
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Originally Posted by EJ123
How much sugar should one not exceed in a day? I drink a lot of smoothies, odwallas, and Fuze drinks that can add up to a ton of sugar. But since its fruit/veggie sugar, wouldn't that make it not as bad? Or is only sugar from sodas and stuff bad? I don't drink sodas except a monster energy sometimes but I do drink low carb and that only has 6g total although it uses glucose/sucralose.

Also is getting a lot of protein from powder and drinks bad? I had 40+ grams of it today alone and it came from a smoothie and a 33floz mocha coffee whey protein drink. I sometimes eat lean turkey at dinner for protein.
The common thinking regarding this topic is; although its 'natural' sugar, its still very concentrated. When I was younger I used to drink lots of OJ. I still love juice, but I will mix the juice 50/50 with water. Tastes weird at first, but you soon get used to the lower sugar.
And try to stay away from any type of white/processed sugars (type used in sodas) those are never good.
As far as the energy drinks go, dont drink them. You will anyways, so I always use the rule of thumb 'as close to nature as possible', which means no low carb stuff, go for the sugar. It is 'less' processed than the sucralose/glucose, which some believe to cause cancer.
Alot of the protein in powder is not very good for you (depending on who you talk to). Stick with the turkey, thats great. Another good one is fish, tuna is easy and tasty.

I am pretty biased about eating raw/organic/natural....but I think the obove suggestions are pretty common for everybody in the know regarding health (maybe not the sugar thing).
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Old 07-06-06, 04:27 PM   #3
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The question is, do you get adequate nutrition (like vitamins, minerals, fiber) with your current diet? Are your weight and blood sugar OK? If all these are OK, I don't see why you should worry about it. Sugar doesn't cause diabetes or other diseases, as far as I know.

How come you drink so many liquids? Is it because you have trouble eaing solid food, or you don't have time for food, or is it just a habit? Liquids don't give you much in the way of fiber and many of the vitamins and minerals. At least think about eating a big salad every day. Put different colors in it, like dark green Romaine with grated carrots and a tomato.
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Old 07-06-06, 04:35 PM   #4
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I take multi vitamin/protein mixes with fruits in the morning with 2 tablespoons of flaxseed oil.
Sometimes eggs.

Lunch is usually a salad or sandwich.

5-10 raw almonds for a snack

200mcg of selenium in afternoon.

And usually meat as in salmon, tuna in water, or lean turkey for dinner with a ton of water throughout the day. I try to eat whole foods now, and nothing processed.
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Old 07-06-06, 04:37 PM   #5
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I just dont need an excessive amount of sugar in my diet:/
Well my BMI says im overweight by .4.
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Old 07-06-06, 06:03 PM   #6
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Fruit/veggie sugar is still sugar.

I'd recommend that you try to get the same nutrition from the solid food rather than the drinks. It's easy to get way too much sugar through drinks - you might drink 12 oz of orange juice, but would you eat the 3 or 4 oranges that gave you that? No, you'd eat something else.
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Old 07-06-06, 06:38 PM   #7
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Originally Posted by Roody
Sugar doesn't cause diabetes or other diseases, as far as I know.

.
you should probably research that.... http://www.google.com.au/search?sour...sugar+diabetes
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Old 07-06-06, 06:56 PM   #8
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Is 50grams of sugar alot for one day?
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Old 07-06-06, 08:13 PM   #9
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Maybe you should ask how much sugar an hour. There's a limit to how much your body can metabolize per hour. Heck if you wanna micromanage your sugar intake you can do it by the minute!
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Old 07-08-06, 10:40 PM   #10
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50 grams is not that much (its 2 glasses of OJ). Even if you avoided anything with added sugar, or fruit juices etc, you would still end up eating quite a bit of sugar. Veggies have it, oatmeal as a gram, bread has a gram. Eat a couple bananas and you're halfway to 50. The problem with sugar is for some people, such as myself, it causes them to eat more sugar/ simple carbs. For me sugar really doesn't have any ill-effects in the short term that I can notice. I don't really get hyper or crash after I drink a soda. But if I'm trying to control my weight, I do stay away from sugar, since it is essentially just adds calories to your diet and doesn't contribute much in terms of nutrients. But of course, things like OJ are full of vitamins etc, and most importantly, if you are not overweight or trying to loose weight, sugar in fruits, and drinks tastes good, so have some. I havn't drank soda in 2 years and it helped me loose 40 lbs at one point. I work in a restaurant now so I have sweets quite often and I've put on 15, which is why I started riding again.
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Old 07-08-06, 11:00 PM   #11
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I didn't notice any where that you mention your health or age, but maybe you could cut back on some of the simpler sugars that your body has learned to enjoy and expect. You're sort of teaching your body some bad habits, and someday it may come back and haunt you.
Try to develop a diet thats a bit more complete in nutrients, and try to get those from fresh foods. There are recommended daily allowances of all the different types of foods we should eat, and you could find those, or even links for athletes, on the American Dietician Association web site.
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Old 07-08-06, 11:34 PM   #12
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Quote:
Originally Posted by EJ123
I just dont need an excessive amount of sugar in my diet:/
Well my BMI says im overweight by .4.


Is 50grams of sugar alot for one day?
http://www.annecollins.com/calories/calories-sugar.htm

According to the site above, you are consuming approx. 190 calories of sugar a day, if the information you have provided us is correct.

If you cut out that 190 calories a day, in 18 days you would lose a pound. In 184 days (approx. 6 months) you would lose 10 lbs.

How much weight do you need to lose?


Also ... adults need a minimum of 1 gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues. That's about 9 grams of protein for every 20 pounds.
http://www.hsph.harvard.edu/nutritio...e/protein.html
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Old 07-09-06, 07:56 AM   #13
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Im 16/6'4/right around 250. Im in pretty good health. 2 weeks ago I got this fitness/diet book and mon-fri is exercise, and everday I have to eat low processed whole/raw foods. Low wheat/yeast bread stuff. It's mainly low-cal,low sat.fat,high-fiber,high unsat.fat,sort of high protein,and i think regular carbs. Each day of exercise is something different so thats good. I need to lose like 25-30 lbs. I stopped drinking sodas. No more chips and quesos. Smoothie every morning with protein nutrient mix, 2 table spoon flaxseedoil, fruits. But like i said those nutrient drinks are packed with sugar, and somedays I do have a lot of those. Will too much sugar disrupt the weight loss?
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Old 07-09-06, 08:30 AM   #14
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From looking through this thread, I am noticing that sugar is not too good for us. What exactly does sugar do to us that makes it so bad? Thanks.
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Old 07-09-06, 08:41 AM   #15
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1. Sugar can suppress the immune system.

2. Sugar upsets the mineral relationships in the body.

3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4. Sugar can produce a significant rise in triglycerides.

5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).

6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.

7. Sugar reduces high density lipoproteins.

8. Sugar leads to chromium deficiency.

9 Sugar leads to cancer of the ovaries.

10. Sugar can increase fasting levels of glucose.

11. Sugar causes copper deficiency.

12. Sugar interferes with absorption of calcium and magnesium.

13. Sugar can weaken eyesight.

14. Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine.

15. Sugar can cause hypoglycemia.

16. Sugar can produce an acidic digestive tract.

17. Sugar can cause a rapid rise of adrenaline levels in children.

18. Sugar malabsorption is frequent in patients with functional bowel disease.

19. Sugar can cause premature aging.

20. Sugar can lead to alcoholism.

21. Sugar can cause tooth decay.

22. Sugar contributes to obesity

23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.

24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.

25. Sugar can cause arthritis.

26. Sugar can cause asthma.

27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).

28. Sugar can cause gallstones.

29. Sugar can cause heart disease.

30. Sugar can cause appendicitis.

31. Sugar can cause multiple sclerosis.

32. Sugar can cause hemorrhoids.

33. Sugar can cause varicose veins.

34. Sugar can elevate glucose and insulin responses in oral contraceptive users.

35. Sugar can lead to periodontal disease.

36. Sugar can contribute to osteoporosis.

37. Sugar contributes to saliva acidity.

38. Sugar can cause a decrease in insulin sensitivity.

39. Sugar can lower the amount of Vitamin E (alpha-Tocopherol in the blood.

40. Sugar can decrease growth hormone.

41. Sugar can increase cholesterol.

42. Sugar can increase the systolic blood pressure.

43. Sugar can cause drowsiness and decreased activity in children.

44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non-enzymatically to protein)

45. Sugar can interfere with the absorption of protein.

46. Sugar causes food allergies.

47. Sugar can contribute to diabetes.

48. Sugar can cause toxemia during pregnancy.

49. Sugar can contribute to eczema in children.

50. Sugar can cause cardiovascular disease.

51. Sugar can impair the structure of DNA

52. Sugar can change the structure of protein.

53. Sugar can make our skin age by changing the structure of collagen.

54. Sugar can cause cataracts.

55. Sugar can cause emphysema.

56. Sugar can cause atherosclerosis.

57. Sugar can promote an elevation of low density lipoproteins (LDL).

58. High sugar intake can impair the physiological homeostasis of many systems in the body.

59. Sugar lowers the enzymes ability to function.

60. Sugar intake is higher in people with Parkinson’s disease.

61. Sugar can cause a permanent altering the way the proteins act in the body.

62. Sugar can increase the size of the liver by making the liver cells divide.

63. Sugar can increase the amount of liver fat.

64. Sugar can increase kidney size and produce pathological changes in the kidney.

65. Sugar can damage the pancreas.

66. Sugar can increase the body's fluid retention.

67. Sugar is enemy #1 of the bowel movement.

68. Sugar can cause myopia (nearsightedness).

69. Sugar can compromise the lining of the capillaries.

70. Sugar can make the tendons more brittle.

71. Sugar can cause headaches, including migraine.

72. Sugar plays a role in pancreatic cancer in women.

73. Sugar can adversely affect school children's grades and cause learning disorders..

74. Sugar can cause an increase in delta, alpha, and theta brain waves.

75. Sugar can cause depression.

76. Sugar increases the risk of gastric cancer.

77. Sugar and cause dyspepsia (indigestion).

78. Sugar can increase your risk of getting gout.

79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.

80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.

81 High refined sugar diet reduces learning capacity.

82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.

83. Sugar can contribute to Alzheimer’s disease.

84. Sugar can cause platelet adhesiveness.

85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.

86. Sugar can lead to the formation of kidney stones.

87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.

88. Sugar can lead to dizziness.

89. Diets high in sugar can cause free radicals and oxidative stress.

90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.

91. High sugar diet can lead to biliary tract cancer.

92. Sugar feeds cancer.

93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.

94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.

95. Sugar slows food's travel time through the gastrointestinal tract.

96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.

97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.

98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.

99. Sugar can be a risk factor of gallbladder cancer.

100. Sugar is an addictive substance.

101. Sugar can be intoxicating, similar to alcohol.

102. Sugar can exacerbate PMS.

103. Sugar given to premature babies can affect the amount of carbon dioxide they produce.

104. Decrease in sugar intake can increase emotional stability.

105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.

106. The rapid absorption of sugar promotes excessive food intake in obese subjects.

107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).

108. Sugar adversely affects urinary electrolyte composition.

109. Sugar can slow down the ability of the adrenal glands to function.

110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.

111.. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.

112. High sucrose intake could be an important risk factor in lung cancer.

113. Sugar increases the risk of polio.

114. High sugar intake can cause epileptic seizures.

115. Sugar causes high blood pressure in obese people.

116. In Intensive Care Units, limiting sugar saves lives.

117. Sugar may induce cell death.

118. Sugar can increase the amount of food that you eat.

119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.

120. Sugar can lead to prostrate cancer.

121. Sugar dehydrates newborns.

122. Sugar increases the estradiol in young men.

123. Sugar can cause low birth weight babies.

124. Greater consumption of refined sugar is associated with a worse outcome of schizophrenia

125. Sugar can raise homocysteine levels in the blood stream.

126. Sweet food items increase the risk of breast cancer.

127. Sugar is a risk factor in cancer of the small intestine.

128. Sugar may cause laryngeal cancer.

129. Sugar induces salt and water retention.

130. Sugar may contribute to mild memory loss.

131. As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.

132. Sugar can increase the total amount of food consumed.

133. Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.

134. Sugar causes constipation.

135. Sugar causes varicous veins.

136. Sugar can cause brain decay in prediabetic and diabetic women.

137. Sugar can increase the risk of stomach cancer.

138. Sugar can cause metabolic syndrome.

139. Sugar ingestion by pregnant women increases neural tube defects in embryos.

140. Sugar can be a factor in asthma.

141. The higher the sugar consumption the more chances of getting irritable bowel syndrome.

142. Sugar could affect central reward systems.

143. Sugar can cause cancer of the rectum.

144. Sugar can cause endometrial cancer.

145. Sugar can cause renal (kidney) cell carcinoma.

146. Sugar can cause liver tumors.

Pretty much everything lol.

Last edited by EJ123; 07-09-06 at 08:46 AM.
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Old 07-09-06, 01:39 PM   #16
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Originally Posted by EJ123
Im 16/6'4/right around 250. Im in pretty good health. 2 weeks ago I got this fitness/diet book and mon-fri is exercise, and everday I have to eat low processed whole/raw foods. Low wheat/yeast bread stuff. It's mainly low-cal,low sat.fat,high-fiber,high unsat.fat,sort of high protein,and i think regular carbs. Each day of exercise is something different so thats good. I need to lose like 25-30 lbs. I stopped drinking sodas. No more chips and quesos. Smoothie every morning with protein nutrient mix, 2 table spoon flaxseedoil, fruits. But like i said those nutrient drinks are packed with sugar, and somedays I do have a lot of those. Will too much sugar disrupt the weight loss?
Yes.

The biggest problem with lots of sugar is that you will see a big spike in blood sugar as it's digested. That leads to more insulin, which helps glycogen replacement (which is why carbs after a workout are good), but also speeds up fat synthesis.

That insulin spike will drop the blood sugar back down, which means that sugar doesn't satisfy your hunger for very long.

In chronic cases, you can end up with insulin resistance, which is thought to be a main cause of type 2 diabetes.

So, that's why simple sugars are bad except when you're exercising, when they're good.

If you want a bigger explanation, the south beach diet book has a decent section, and I think "food for fitness" does as well.
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