Sugars/fats..etc etc...

[Prince K]

Someone please briefly educate me on sugars/carbs/fats to avoid

So I’ve pretty much completely cut Soda’s out of my diet, and usually just stick to the stuff I’ve always liked like juices. But after reading the nutritional guides many of the juices I drink many have sugar in them too like Frutopia, and other such brands. A LOT of other things had sugars in them too (even the stuff most people would consider healthy foods). So I’m here left thinking, is there “good” sugars just as there is good/bad fats?
The following is a nutritional guide from the back of a protein bar I’ve cut/paste from website. I’m assuming the 3g of Saturated Fat is the stuff to avoid, and 19g of sugars is not the best thing consider Sodas have around 32g?

Serving Size: 1 Bar
Servings Per Container: 12
Amount Per Serving:
Calories 290
Calories from fat 30
Total Fat 3g 5%
Saturated Fat 3g 15%
Total Carbohydrates 45g 15%
Sugars 19g
Protein 10g 20%
Calcium 52mg 5%
Phosphorous 28mg 3%
Sodium 150mg 6%
Potassium 70mg 2%
Basically I just want to know EXCATLY what to avoid from not putting back on the fat that I’ve lost over the past few months.

 

[harbinator]

Protein bars are a list ditch effort for when you MUST have something you can eat on the run. Juices are loaded with sugar which I would stay away from unless its after a workout.

Stick to more whole foods and less processed

Lean Meats, eggs, oatmeal, potatoes, fish, vegetables, lowfat dairy products, brown rice, etc... If you think cutting out sugars is hard, try staying under the RDA of sodium, I struggle with it daily.

 

[*Bunny*]

Protein bars are a list ditch effort for when you MUST have something you can eat on the run. Juices are loaded with sugar which I would stay away from unless its after a workout.

Stick to more whole foods and less processed

Lean Meats, eggs, oatmeal, potatoes, fish, vegetables, lowfat dairy products, brown rice, etc...

^^ Couldn't Agree more

 

[Prince K]

sorry, what does RDA stand for, or mean?

 

[*Bunny*]

sorry, what does RDA stand for, or mean?

Recommended Daily Allowance or Recommended Dietary Allowance, RDA, ... recommendations for nutrients.

 

[Prince K]

rather then creating another thread i'll just ask it now..
i understand for bulking up you need a lot of calories to develop muscle, but isn't it protein?

 

[harbinator]

Your body needs more calories than it is burning in a day to be able to add new tissue, if you sit on your butt and eat McDs it will add fat, if you eat clean and hit the gym hard it will use the extra calories to build muscle.

Its recommended to eat at minimum 1g/lb of protein when bulking and to shoot for 1.5 when cutting. 1.5 when bulking and 2.0 when cutting wouldn't hurt but may be a bit hard for some.

 

[pintoca]

^^ Couldn't Agree more

^^ Couldn't Agree more

 

[Lifterforlife]

Recommended Daily Allowance or Recommended Dietary Allowance, RDA, ... recommendations for nutrients.

Not only that, but the RDA is the bare minimum to keep disease at bay, and that is if you do nothing(couch potato). Example the amount of vit. C they found to keep scurvy at bay.

 

[Prince K]

so why would i need protein when all i need is calories to build muscle

 

[SgtSlaughter]

1.5 when bulking and 2.0 when cutting wouldn't hurt but may be a bit hard for some.

^^^ Read again.

the numbers are referencing grams of protein to intake / pound of body weight.

 

[*Bunny*]

so why would i need protein when all i need is calories to build muscle

What do you plan on eating to obtain all these calories you will require? Carbs, Fats & Protein correct?

Generally speaking, adequate protein as well as adequate calories enable growth.

Protein is made of amino acids -- > Amino acids are the basic building blocks of muscle --> Protein is an essential ingredient for muscle building -->

All of your cals will NOT come from Protein, as suggested, one should consume anywhere between 1 to 2 grams of protein per pound of bodyweight ...

 

[SgtSlaughter]

Well put.

Excess calories after you have your protein under control will be in the form of good fats and good carbs.

Have you an established growth caloric intake you'd like to reach?
- aka calories over your BMR (Basic Metabolic Rate).

 

[Lifterforlife]

so why would i need protein when all i need is calories to build muscle

As bunny says, you need calories, but you need the right proportion of nutrients to allow eacH macronutrient the optimal pathway for its desired purpose(your desired purpose).

In a perfect world, every gram of protein is going to go to building muscle through the right metabolic pathways.

But, first, it is not a perfect world, and second, without the other nutrients being available to the body to use for its needs, it will simply use the protein for needed glucose for the brain, liver, etc.