The MYTH About Sugar And Exercise...

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#cycling #bikes #bicycle

[@ltu42]

Insulin resistance is not when your pancreas does not produce enough insulin, that's insulin deficiency. Insulin resistance is when pancreas emits insulin, but your liver and fat tissue does not respond to it and does not remove glucose from blood. Then pancreas produces more insulin, and eventually cannot produce enough.

[@donwinston]

Hey someone who knows what he/she is talking about.

[@durianriders]

1. Ive worked with diabetics since 1999. 2. I was the first cyclist on youtube to use a CGM and report my findings. 3. Insulin resistance is caused from excess dietary fat and protein. Anyone can prove this via a CGM and looking at the data. 4. Harold Himsworth coined the terms insulin resistance and insulin sensitivity. Do a deep dive on what diet he recommended for PEAK insulin sensivity (hint it is what Ive been promoting on youtube since 2008)

[@reflectionsdetail]

Different sugars (sucrose, fructose) have different pathways of absorption thus different time frames. So it's a bit overstating to say sugar is sugar.

[@crbondur]

And let's not even get started with manufactured sugars, like high fructose corn syrup. The abundance of this in our diets, through processed foods, has a tendency to lead excess calories.

[@titanattackbee1985]

absorption time doesnt matter

[@donwinston]

@@crbondur 100% horseshit. There is NO evidence that HFCS is any more unhealthy than ordinary sugar. There is also no evidence that fructose is unhealthy if your diet is calorie balanced.

[@donwinston]

@@crbondur Excess calories is the problem not fructose. Lots of other things makes food super delicious so we overeat not just sugars. In fact sugars are a distant third to salt and fat and various processing in making foods super palatable.

[@greygoo2019]

@@crbondur This is close to the opposite of the truth. HFCS has slightly higher fructose-to-glucose ratio than sucrose (which is also manufactured and not stumbled upon in a mine somewhere), which makes it sweeter per unit of energy content. Thus, a Coke sweetened with HFCS is perceived to be as sweet or sweeter than one containing sucrose while actually containing slightly fewer calories. The idea that there is something magically nefarious about HFCS is purely an absolving myth sold to Amerifats by nutrition grifters.

[@1609miler]

The leading expert on this topic is Prof Tim Noakes.....wrote the "The Lore or Running." Did a complete 180degree turn after developing type 2 diabetes while following a high carb diet as a runner.

[@lembuabraxas2918]

I started biking again a few years ago and lost 40lbs. Couldn't lose the last bit till I quit all refined sugars and carbs. Then the last 20lbs of fat melted off. I am a big believer in getting all my nutrition from natural, unrefined sources.

[@PCXMODSGR]

About the ratios per hour, if you have 3*15 minutes session you are under the 90 minutes rule, but the intensity of the session is easily harder than a 3-hour ride on z2 for example ! So to improve what said (which is true for the most part) the intake of carbohydrates is depending on the fitness level (the efficiency of the individual) and the intensity of the session ! But there should always be carbs in the bottles !

[@ltu42]

The intensity does not have a big impact on the calories consumed per hour. I mean, if you're burning 500 kcal per hour in Z2, then at 650 kcal per hour you're already at threshold.

[@PCXMODSGR]

@@ltu42 Of course it does and its not about calories only..if you are in z2 for real you are not using as a primary source of fuel carbohydrates! This zone can be easily trainable and sustained for hours !Tell me now if you can train and go for hours with the same amount of sugar intake in z4 ! NO !

[@jamesmckenzie3532]

​@@ltu42Intensity changes the source of energy. Zones 1 &2 can use, mostly, energy stored as fat, but you are still using energy stored as glycogen. When you increase intensity to Zone 4 or above you naturally switch to using way more glycogen. To add to this energy you should be consuming carbs, not necessarily sugar.

[@markgunn6680]

Personally I seem to perform better if I take on sugar 15 mins before an interval session so I don't listen to the 90mins 'rule' unless I was going easy

[@PCXMODSGR]

Exactly what i am saying ! You need sugar to perform(or carbs in general) ! Intervals are usually in those zones we use carbohydrates as primary source of energy ! So It's very logical to use for sure during this time period ! The 90 minute is a generalization for the masses to understand the hole concept ! When you practice your self you can fine tune the procedure !

[@888jucu]

During exercise the working muscles take up glucose without requiring insulin. What we consume when we train/compete etc can and should be quite different to when we are chillin on the sofa

[@snehalkrishnan618]

Processed sugar is the devils lettuce, not fruit sugar.

[@durianriders]

sucrose is sucrose bro. No matter the source. Big claims need big proof. Where is your proof that the molecular structure of sucrose is different in a banana vs table sugar?

[@Nosh_Feratu]

would love to hear a counter argument to this, I always read that 'white' table sugar is simply processed, empty calories with all of the vitamins and minerals removed, whereas honey, maple syrup etc are molecularly very similar from an energy perspective, but they release energy much more slowly, thus avoiding sugar spikes (more difficult to process) and contain all of the advantageous 'extras' like essential vitamins, minerals, anti-oxidants etc so it seems pretty clearly to be a black/white issue where one form is clearly inferior to the rest, particularly when it comes to cycling which, lets be honest, is why were here. . .so.... 3:19 is he disputing this? I know he mentions it at 3:47 . . but thats incredibly vague for someone talking about the science of sugar.

[@user-zn2sy2ph9f]

I think he got the definition of insulin resistance wrong too, it is not that the body does not make insulin, but that it does not react to it (it resists it).

[@titanattackbee1985]

sugar spikes dont negatively effect you if you arent diabetic

[@Nosh_Feratu]

@@titanattackbee1985 ​​⁠they do if you don’t want all of your energy delivered in a short period of time, some situations call for a much slower release of energy that low G.I delivers, so there is a difference, that difference can be positive or negative depending on what you need and your situation

[@MrLolaos]

The idea that honey and maple syrup are better than sugar is a nice thing to believe but in the end they are more or less just sugar with a bit of water and very neglactable ammount of vitamins or minerals. They will create the same sugar spikes as table sugar, the only carbohydrates that don't do this are long chain ones like starch and whole grain products with a reasonable ammount of fibers slowing down your digestion.

[@Nosh_Feratu]

@@MrLolaos Thanks for the info. so are you saying the additional nutrients are negligible? And what about low G.I benefits? Is that scientifically untrue? Where are you getting this information from? Cheers

[@Gowalkabout]

You are describing Type 1 diabetes. Insulin resistance is Type 2 diabetes.

[@durianriders]

Insulin resistance occurs in both types of diabetics. Type 1 you are on insulin for life. Type 2 is just from eating excess fat and protein and reverses once you eat less protein and fat so your body can finally process the carbs properly. Harold Himsworth is who discovered the difference between T1D and T2D. Look up what diet he rates.

[@simseven4967]

Sugar is not a problem, other substances makes your metabolism lazy✌🏻

[@donwinston]

It has nothing to do with metabolism. It is the amount of calories. Calories in vs. calories out. That is all that matters.

[@HighFell]

Sugar is not just sugar as a previous post says, there are many forms of it and it is absorbed in very different ways. Fructose is something to be very cautious of as many scientific studies have shown. Simply saying if you exercise 3 hours plus you should be on 60-90grammes of carbohydrates is nonsense too, for most non pros that is way too much and they will experience a glucose spike which is to be avoided for better long term health. Intensity of exercise is very important to understand rather than just filling your face with carbs. I’m expecting the next video to be a promo for an ‘energy drink/bar’ ….

[@donwinston]

There is also no evidence that fructose is unhealthy if your diet is calorie balanced.

[@HighFell]

Balanced diet is the key, but there is now plenty of evidence that links high fructose intake and non alcoholic fatty liver and obesity and some cancers. While it’s very difficult for health research to pinpoint 1 precise cause/effect the latest research is pretty much as good as it gets.

[@donwinston]

@@HighFell There is NO GOOD EVIDENCE for fructose causing fatty liver disease or cancer. Your liver turns fructose into GLUCOSE. There is no way in hell that your liver is going to turn fructose into fat if you are not in a calorie surplus.

[@donwinston]

@@HighFell There is NO GOOD EVIDENCE that HFCS causes fatty liver. Your liver turns fructose into glucose. The only way it turns into fat is if you are in a calorie surplus.

[@ltu42]

90 grams of carbs is 380 kcal, and if you're doing just 130 W average, you're burning 470 kcal per hour. So, no, it is not too much, and if you can't experience a glucose spike while exercising. The intestines simply do not absorb more than about 90 g an hour into the bloodstream.

[@humannutritionlifestyle]

Gluconeogenesis 👌

[@i_DaveJ]

The body’s exogenous requirement for carbohydrates is zero

[@barriobarranco]

Oh it's Bart Kay in disguise....

[@i_DaveJ]

@@barriobarranco Not really, but you should offer BK the option to discuss this topic face to face on YT. We may all learn something…

[@durianriders]

if you want a 50 inch waist and FTP of 113w....

[@i_DaveJ]

This guy does not know what he is talking about

[@barriobarranco]

His description of insulin resistance is laughable...

[@donwinston]

@@barriobarranco No it is not. Insulin resistance is NOT caused by carbohydrates. It is caused by fat. The fat gums up the cells reducing the effectiveness of insulin. The fat in and around your liver, pancreas and muscles are primarily responsible not the fat under your skin. See Professor Roy Taylor from Oxford University. He is the leading researcher in the world on type 2 diabetes. Almost everything high fat diet advocates say is bogus.

[@donwinston]

@@barriobarranco You do not know what you are talking about. Look up Professor Roy Taylor from Oxford University and type 2 diabetes. He is the leading researcher in the world.

[@donwinston]

You do not know what you are talking about. Look up Professor Roy Taylor from Oxford University and type 2 diabetes. He is the leading researcher in the world.

[@donwinston]

You are the one that doesn't know what he/she is talking about. The amount of sugar you can eat that is healthy depends entirely oh how physically active you are. Sugar is not poison.

[@Clauds43]

This guy is not an expert on this topic lol.

[@draugmithrin]

He's trolling us I think, unbelievable!

[@sweatnosweat]

The only reason you guys posted this is because he is your friend and you haven't done any research on the difference between health and performance. I bet emily with a good internet conection and a nice cup of tea can debunk everything the EF nutritionist said. Unhealthy efforts ask for unhealthy fuel, don't forget pro sports is just another entertainment industry, not healthy about that.

[@michaelmechex]

What? Sugar is fast and efficient fuel. If you want to exert energy, you need fuel. Simple as that.

[@sweatnosweat]

@@michaelmechex i konw... u missed the point...

[@markdavidedwards]

@@sweatnosweat you didn't make a point, complete gibberish.

[@sweatnosweat]

@@markdavidedwards thank god you are here.

[@ltu42]

While you're exercising, you can eat high glycemic index carbs, you'll burn all the sugar the gut can take up. While not exercising, eat healthy, avoid glucose spikes, worry about fiber and micronutrients.

[@marekjurek3433]

ON LOW CARB DIET PEOPLE ALSO HAVE INSULIN RESISTANCE I MEAN THEY BECOME TO BE ...