A Little Sweet Talk
A Little Sweet Talk
Week 5 Team Talk
Some not so sweet side-effects
+Daily Target
o World Health Organization recommends limiting sugar to 5% of total daily calories. For most athletes that’s about 25 grams or 6 teaspoons.
Most of us think of sugar as a sweet, tasty substance that is found in dessert but nowhere else. Sugar has snuck its way into our beverages, bread, yogurt, cereal, and many prepackaged foods. It’s important to be on the lookout for excess sugar to help stay within the daily target. While
Sneaky Sugar • Sugar likes to hide on the ingredients label as things like dextrose, fructose, HFCS, glucose, polysaccharides, and sucrose. Watch out for this master of disguise!
added sugar can give you quick energy, a real advantage during practice and competitions, consuming throughout the day can cause highs and lows in energy and make it difficult to concentrate and focus. Sugar also doesn’t lend itself to creating a competitive body composition because sugar (especially high fructose corn syrup) is easily converted and stored as fat in your body. Enjoy a treat from time to time but try to know where this guy is lurking!
Where’s the sugar? Starbuck’s Iced white chocolate mocha: tall with non-fat milk Starbuck’s iced caffe latte: tall with non-fat milk Sonic Frozen Strawberry Lemonade: small Minute Maid apple juice box 20 oz Coca Cola McDonald’s Sweet Tea: 32oz Pinkberry’s small Cookies n’ Cream Froyo Coke Slurpee (32 oz) One sugar packet
Total Kcal 310
Teaspoons 10
Sugar (g) 41
70
2
9
180 90 240 280 196 260 16
12 5 16 17 8 18 1
48 21 65 69 31 72 4
[email protected]
Week 5 Team Talk
Some not so sweet side-effects
+Daily Target
o World Health Organization recommends limiting sugar to 5% of total daily calories. For most athletes that’s about 25 grams or 6 teaspoons.
Most of us think of sugar as a sweet, tasty substance that is found in dessert but nowhere else. Sugar has snuck its way into our beverages, bread, yogurt, cereal, and many prepackaged foods. It’s important to be on the lookout for excess sugar to help stay within the daily target. While
Sneaky Sugar • Sugar likes to hide on the ingredients label as things like dextrose, fructose, HFCS, glucose, polysaccharides, and sucrose. Watch out for this master of disguise!
added sugar can give you quick energy, a real advantage during practice and competitions, consuming throughout the day can cause highs and lows in energy and make it difficult to concentrate and focus. Sugar also doesn’t lend itself to creating a competitive body composition because sugar (especially high fructose corn syrup) is easily converted and stored as fat in your body. Enjoy a treat from time to time but try to know where this guy is lurking!
Where’s the sugar? Starbuck’s Iced white chocolate mocha: tall with non-fat milk Starbuck’s iced caffe latte: tall with non-fat milk Sonic Frozen Strawberry Lemonade: small Minute Maid apple juice box 20 oz Coca Cola McDonald’s Sweet Tea: 32oz Pinkberry’s small Cookies n’ Cream Froyo Coke Slurpee (32 oz) One sugar packet
Total Kcal 310
Teaspoons 10
Sugar (g) 41
70
2
9
180 90 240 280 196 260 16
12 5 16 17 8 18 1
48 21 65 69 31 72 4
[email protected]
