Daily Natural Sugar Intake

Nutrition
1

So I work a physical labor job as a framer, I drink lots of water and black coffee in the morning as I do IF, just personal preference not stating its better then any other method. Ill break my fast normally around 1, I find chicken, veg or anything similar really will slow me down while working, it sits in my stomach like a stone and I just feel like shit. So instead ill eat some fruit it gives me a great energy boost and doesn’t bother my stomach, lately ive been blending 60g of hemp protien with 100g of blueberry/blackberry/strawberry and raspberries. Natural sugar intake comes out to 36.2g. (by my calculations) I weigh everything out so im quite sure this is accurate.
Macro breakdown is something like this
Protein: 34g
Carbs: 48g
Fat: 8.8g
Calorie count: 450

Is 36.2g too much? How much natural sugar might blunt my gains? Taking into account the rest of the day my diet is all unprocessed clean food so very very little sugar if any at all. Im very active with my job I also weight lift 3-4 times a week with low reps high intensity.

Somethings ive stated here might be arbitrary but I wanted to put the most info I could for hopefully an educated answer. Any questions please ask, hopefully this thread can also educate others on the topic of fruits which lately seem to be getting a bad rep in the fitness community!!

Cheers.

2

No. There is zero evidence of health impairment from anything less that 25 grams of fructose (which would equate to about 50 grams of sugar from fruit) per day and there are some benefits of sugar at that level.

More than 50 grams of sugar a day could start to raise triglycerides and insulin resistance in the liver but that number goes a lot higher if you are very active.

The only caveat is that alcohol and sugar have additive effects. A beer, glass of wine or shot have about 10 grams of alcohol. That would be comparable to about 20 grams of sugar on triglycerides and liver insulin resistance.

3

Thank you for the reply!