|Posted on 27 January, 2018 at 17:20|
Nutrition Explained: Sugar
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Nutritional concepts examined
I appreciate that getting in getting fit there can be alien concepts and that there are lots of confusing terms and widespread jargon.
If you read my recent blogs you’ll know that I hate gym myths that are perpetuated.
Undoubtedly one of the most powerful influences in our nutrition plan, sugar is widely used and perhaps abused.
Essentially, sugar gives us an instant of energy (besides tasting pretty good). The issue is that it is heavily processed and comes with a price to out long term health.
Using nutritional planners like myfitnesspal, it soon becomes apparent just how easy it is to exceed our recommended daily intake.
Everything from cereal to fruit to treats and drinks are laced with sugar so it becomes an issue trying to reduce the intake.
The instant impact of sugar is that it gives a release of energy that can become addictive. This high is due to a peak in blood sugar levels and is often accompanied by a lull (and craving). One of the easiest ways to reduce sugar intake is to limit fizzy drinks (these are often excessively high in sugar). There are plenty substitutes for this and your dentist will thank you!
Treats can be used as an incentive to train harder (but not as an instant reward every time). If you add this motivation to your training it can make a difference to your performance. It’s a case of tracking your nutrition and understanding what is excessive.
From researching sugar, one of the most surprising aspects was how much sugar there is in cereal bars. This often equates to 18–25g per 100g being sugar (this is a huge amount). So you can see how quickly it stacks up.
For most people, they are oblivious to their intake so can exceed their sugar intake by lunchtime!
Whilst it may not sound like fun sacrificing some treats, neither are cardiovascular issues like heart disease and strokes (which aren’t as quick as tooth decay). In all honesty, it’s taken me a few dental visits and a nutritional education to appreciate the impact of sugar and change my ways.
I wouldn’t say that I consumed masses of sugar but when you appreciate how much more than the recommended daily allowance it’s easy to consume then you appreciate it.
Only when you appreciate how stabilising your blood sugar levels improves your concentration and focus will you see the true value in it.
Another good tip is to incorporate a green tea into your daily routine, it will help into improve your blood sugar too.
Energy can come from other sources too, primarily eating well and ensuring that you’re not feeling too hungry throughout the day. Plan your meals the night before to ensure good quality nutrition plus factoring in any busy days (so you’re not hungry and craving sugar).
These commercial energy drinks combine sugar and caffeine: a mix guaranteed to leave you hungry and craving yet more sugar soon after.
Essentially success with your nutrition comes down to planning, preparing and understanding what your body requires.
See how RYPT can provide you with nutritional support, get in touch today.
Have a confident nutritional planner (use Myfitnesspal for guidance)
Substitute some sugar based foods and drinks
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