Lean bulking Do I up my sugar intake?

haileyspada
haileyspada Posts: 1 Member
edited November 2024 in Goal: Gaining Weight and Body Building
starting a lean bulk got everything else figured out macros, cals & other nutrients expect sugar? Read online for women it's 25 grams does that change if I lift five days a week?

Replies

  • slideaway1
    slideaway1 Posts: 1,006 Member
    Unless you have a medical condition I would not worry to much about sugar. Just get your calories/macros on point and lift heavy.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    Overall surpuls calories is what matters and since your bulking, cheap easy carbs that come from simple sugars fit the bill.

    TLDR: Enjoy a Coke and smile.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    demo_man wrote: »
    I would limit sugar to 25% of your carb intake if possible.
    Any specific reason?
  • pbryd
    pbryd Posts: 364 Member
    I think we need to define sugar. It's probably best to avoid sweets, cakes, chocolate and sugary drinks and strive to get your calories from real foods.

    Simple sugars are empty calories, yes they provide calories, but offer no other nutritional value.
  • bclarke1990
    bclarke1990 Posts: 287 Member
    nakedraygun wrote: »
    demo_man wrote: »
    I would limit sugar to 25% of your carb intake if possible.
    Any specific reason?

    Diabetus, insulin resistance, overall health. There's more to the body than just looking good in the mirror :)
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    edited September 2015
    pbryd wrote: »
    I think we need to define sugar. It's probably best to avoid sweets, cakes, chocolate and sugary drinks and strive to get your calories from real foods.

    Simple sugars are empty calories, yes they provide calories, but offer no other nutritional value.
    You do realize that the same sugars that are in citrus fruits et al are also the same sugars, chemically, found in those same sweets, cakes and chocolates you so seemingly abhor.

    "How safe are other sweeteners compared to HFCS?:

    Still, none of this alters the fact that a diet high in fructose has been shown to cause — or at least contribute to — hyperlipidemia, obesity, insulin resistance and cardiac disease. However, those who have been paying attention will have noticed that HFCS is not the ONLY sweetener that contains significant amounts of fructose.

    In fact, sucrose — even “natural” cane sugar — is 50% fructose once it is digested and absorbed. While this is 20% less than the fructose content of HFCS 55, food manufacturers need to use less (about 20% less) HFCS 55 to get the same sweetness, so it’s a wash as far as fructose content.

    Honey, long touted as a “healthy” and “natural” alternative to evil HFCS, is also 50% fructose. Agave syrup (also called agave nectar), often promoted as a healthy alternative to HFCS (especially in diabetics), is very high in fructose, although there is some disagreement over how much fructose it contains. According to the USDA, the sugar in cooked agave is 87% fructose (due to breakdown of fructans — a starch-like polymer of fructose — in the plant when it is cooked) [6]. A wholesale supplier of agave syrup, however, lists the fructose as 70 — 75% of the total sugar in their syrup [13]. Either way, agave syrup is higher in fructose than any other natural sweetener (and any form of HFCS except HFCS 90).

    Even fruit juices (and what could be more natural and healthy than fruit juice?) are 40 — 70% fructose, if you count the fructose in sucrose. And for those who argue that ingesting sucrose delays the absorption of fructose, Monsivais et al (2007) showed that sucrose breaks down spontaneously in carbonated beverages (and, presumably, all acid solutions), with 50% of the sucrose being hydrolyzed to fructose and glucose within the first 30 days after bottling [14].

    Finally, a study that directly compared the short-term effects of fructose, HFCS and sucrose showed that they are indistinguishable [15]. "
    bclarke1990 wrote: »
    nakedraygun wrote: »
    demo_man wrote: »
    I would limit sugar to 25% of your carb intake if possible.
    Any specific reason?

    Diabetus, insulin resistance, overall health. There's more to the body than just looking good in the mirror :)
    Oh is that so? Still, you and @demo_man haven't answered the question as to why no more than 25%.

    But maybe I'm just too absorbed with myself in the mirror to know these things like you do, right?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    pbryd wrote: »
    I think we need to define sugar. It's probably best to avoid sweets, cakes, chocolate and sugary drinks and strive to get your calories from real foods.

    Simple sugars are empty calories, yes they provide calories, but offer no other nutritional value.

    that is ridiculous, there is no such thing as an "empty" calorie as 200 calories of donuts provides 200 unites of energy. once your micronutrient needs are met there is absouty nothing wrong with filling in your caloric intake with ice cream, cookies, pasta, etc.

  • ndj1979
    ndj1979 Posts: 29,136 Member
    bclarke1990 wrote: »
    nakedraygun wrote: »
    demo_man wrote: »
    I would limit sugar to 25% of your carb intake if possible.
    Any specific reason?

    Diabetus, insulin resistance, overall health. There's more to the body than just looking good in the mirror :)

    unless you already have a medical condition there is no reason to avoid sugar or restrict it. I get about 100 grams of sugar a day and my blood work comes back nearly perfect every year.

    Also, this is the gaining forum so OP is going to need to eat calorie dense foods to get into a surplus.

    Please take the sugar fear mongering somewhere else.

  • ndj1979
    ndj1979 Posts: 29,136 Member
    haileyspada wrote: »
    starting a lean bulk got everything else figured out macros, cals & other nutrients expect sugar? Read online for women it's 25 grams does that change if I lift five days a week?

    a lean bulk has nothing to do with sugar intake, or clean eating. It simply means that you are going to eat in a minimal surplus of 250 calories for a .5 pound per week gain to minimize fat gain.

    Yes, you should eat nutrient dense foods, but once micronutrient needs are met there is nothing wrong with filling in your intake with ice cream, pizza, cookies, etc.

    sugar intake has nothing to do with a lean bulk….

    during a bulk the majority of your calories should come from carbs..and protein and fats are minimums.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    bclarke1990 wrote: »
    nakedraygun wrote: »
    demo_man wrote: »
    I would limit sugar to 25% of your carb intake if possible.
    Any specific reason?

    Diabetus, insulin resistance, overall health. There's more to the body than just looking good in the mirror :)

    And sugar and carbs do not cause those issues... obesity and genetics play a much greater role.
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    demo_man wrote: »
    nakedraygun wrote: »
    demo_man wrote: »
    I would limit sugar to 25% of your carb intake if possible.
    Any specific reason?

    That is my preference after working with different people. Very good recognizable trainers that I have worked with have all have told me the same. Depending on caloric goals this still leaves a lot of room for sugar upwards of 100g per day.

    Is it a blanket on the type of sugar or all sugars?

    Personally, its a erroneous because a sugar is a carb.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Increasing sugar is ALWAYS a bad idea.
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