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Link to follow us in all socials: strengthanddiet.com/linksReference Studies
🔑 1. Sugar is not toxic in moderation
Fructose-containing sugars only cause harm when consumed in excess calories. When part of a balanced energy intake, they don’t increase risk for metabolic diseases.
(Ha et al., 2015)
🧠 2. Glucose is essential for brain function
The brain uses glucose as its primary energy source. Total sugar restriction may impair cognition, focus, and emotional regulation.
(Van den Berg, 2011)
⚖️ 3. It’s about calories—not just sugar
Harm from sugar arises from calorie surplus. When sugars are swapped isocalorically with other carbs, there's no added metabolic risk.
(Khan & Sievenpiper, 2016)
🩺 4. Moderation supports immunity
Excess sugar can impair immunity, but some sugar is needed to fuel immune cells. A balanced intake supports immune function and recovery.
(Zaitoun et al., 2018)
👁️ 5. Eye health is protected by glucose control—not sugar bans
Retinal damage (diabetic retinopathy) occurs with poor long-term glucose control. Moderate sugar with stable glucose poses no direct threat.
(Gill & Sattar, 2014)
🔌 6. Neuropathy risk comes from excess—not presence—of sugar
Nerve damage in diabetes results from chronic hyperglycemia. Moderate sugar intake within healthy glucose ranges poses no such risk.
(Misra et al., 2016)
🧠 7. Severe restriction can cause hypoglycemia
Especially in diabetics or active individuals, cutting too much sugar can cause low blood sugar, leading to confusion, fainting, and seizures.
(Bhasin et al., 2009)
🩸 8. Kidney risks tied to chronic overconsumption—not dietary sugar alone
Diabetic nephropathy is caused by long-term high glucose levels. Proper diet management—not sugar elimination—is protective.
(Ha et al., 2015)
🦵 9. Amputations result from uncontrolled diabetes, not sugar itself
Limb loss is associated with years of poor glucose control. Reducing sugar intake helps, but moderate use in a well-managed diet does not directly cause this outcome.
(Erickson & Slavin, 2015)
🧃 10. Natural sugar sources (like fruit) provide benefits
Fruits contain sugar but also offer fiber, vitamins, and antioxidants. Whole fruit is associated with better metabolic outcomes, unlike sugary drinks.
(Gill & Sattar, 2014)
📦 11. Added sugar is not uniquely harmful compared to other energy sources
Studies show added sugar is not more dangerous than other refined carbohydrates when total calories are controlled.
(Erickson & Slavin, 2015)
🌍 12. A balanced diet is more sustainable than extreme sugar avoidance
Blanket sugar bans are unrealistic. Educating for moderation, portion control, and whole food patterns is more effective and evidence-based.
(Bahl & Bird, 2020)
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Link to follow us in all socials: strengthanddiet.com/links Evidence that fed workouts are better than fasted workouts: Enhanced Exercise Performance: Pre-exercise feeding significantly enhances prolonged aerobic exercise performance compared to fasted exercise. This benefit is more pronounced for longer-duration activities (Aird, Davies, & Carson, 2018). During incremental exercise, heart rate and respiratory quotient were significantly lower in the fasted state, indicating reduced performance efficiency compared to the fed state (Zoladz et al., 2005). Metabolic and Hormonal Responses: Pre-exercise feeding supports better glucose and insulin levels during exercise, facilitating greater energy availability and utilization (Vieira et al., 2016) Exercise in the fed state leads to higher post-exercise oxygen consumption and a lower respiratory exchange ratio, indicating enhanced lipid utilization and overall metabolism (Paoli et al., 2011). Cardiovascular Benefits: Fed state exercise offers better protection against myocardial infarction by ensuring higher glucose oxidation and reduced fatty acid load on the heart (Liepinsh et al., 2014) Psychological and Affective Responses: Exercising in the fed state can enhance exercise enjoyment and maintain positive affective responses, making it more sustainable for long-term adherence (Rhodewalt et al., 2019) Nutrient Utilization and Recovery: Fed workouts support better nutrient utilization and recovery post-exercise, with significant increases in insulin and glucose concentrations aiding in faster recovery and muscle repair (Stocks et al., 2019) #PreWorkoutMeal #PreWorkoutSupplements #TamilFitness #TamilBodybuilding #TamilWorkout #TamilGym #TamilHealth #TamilDiet #FitnessTipsTamil #WorkoutTamil #SupplementsTamil #HealthyEatingTamil #GymDietTamil #NutritionTamil #PreWorkoutTamil
026 - Tamil - The Science Behind our Ultimate Calculator and how to use it to find your Maintenance calories, body fat percentage and track your fitness goals more efficiently.
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Speaking about three Psychological key points in choosing a training plan for your gym
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S01E15 - Tamil - Let's discuss reps, sets, RPE, RIR + Project Mayhem Updates