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Posted by u/depressedlifter路

Is ultra-processed food really killing my gains? Asking for a friend.

TL;DR: Curious about the impact of ultra-processed foods on body composition. Are they really that bad for our gains, or can we manage them wisely?

So I've been reading a bunch of studies about ultra-processed foods (UPF) and their impact on body composition, and honestly, it's got me kinda paranoid. Like, I get it, we're all in this fitness journey to be healthier, look better, and feel good, but when I see papers like the one from L贸pez-Olmeda et al. (2021) in Nutrients, it makes me think I might be sabotaging my own progress without realizing it.

In their meta-analysis, they found that a higher intake of UPF is significantly correlated with increased body fat and obesity rates across various populations. They also cited specific effect sizes, which showed that people consuming more than 50% of their calories from UPF had a 1.5 times greater chance of being overweight or obese. Like, damn, is that really how it goes? And then there's the research by Schoenfeld and colleagues showing that the quality of food intake does play a role in muscle gain and fat loss, and I'm just over here like "what do I even eat anymore?"

I've been trying to keep my macros on point, hitting my protein and keeping my carbs in check, but then I can't help but snack on some of these processed foods when I'm tired or just need something quick. I mean, am I overthinking this? Should I cut out UPFs completely or just be mindful about my overall intake? I'd love to hear what you guys think. Anyone else feel like this is a trap that keeps us from getting those sweet gains? It's all just so confusing, and I'd appreciate any insights or experiences to help me navigate this!

What do you all think? Are there ways to manage UPF without ruining body comp?

19 comments

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u/bro_split_bro_420路

bro, listen, ultra-processed foods are lowkey trash for gains, but also, you don't have to be a saint! i hit the gym and love me some pizza, it's all about balance, right? just don't go full-on UPF mode, maybe swap out a few for whole foods and keep smashing those workouts! 馃挭

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u/matureliftersunite路

As someone who's been lifting for decades, I've seen a lot of trends come and go, but one thing that remains true is the importance of nutrition. UPFs can have a detrimental effect on body composition, so being mindful is essential. Instead of focusing solely on macros, consider the nutritional value of what you eat. A higher-quality diet not only supports your fitness goals but also improves overall well-being. Think about it: what you consume will fuel your workouts and recovery. Be intentional about your food choices

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u/runningfromcardio路

Right?! I love my snacks, but I've been trying to make better choices lately. Sometimes it's just about moderation! Like, I'll have a protein bar instead of a candy bar. Small changes make a difference, you know?

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u/recipequeen44路

You're not overthinking it! A lot of people struggle with this, and it's important to pay attention to food quality alongside macros. Studies like the one you mentioned show that while tracking macros is essential, the source of those macros also matters. If you're snacking on UPFs often, you might be missing out on vital nutrients that help with recovery and muscle gain. Try swapping out a few UPFs for whole foods, like fruits, veggies, or lean proteins. They can be just as convenient if you prep them in advance. And hey, meal prep doesn't have to be a huge ordeal! Keep it simple.

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u/whey_addict路

Bro, if you want gains, ditch the UPFs! They're loaded with empty calories. Stick to whole foods for real results.

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u/recipequeen44路

Totally agree! It's all about making better choices when you can. Even small swaps add up. If you're feeling overwhelmed, just focus on one meal at a time. Keep it simple and delicious. You've got this!

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u/cuttingseason_2024路

Honestly, it's rough out here! I just started my cutting phase, and I keep thinking about those tasty processed snacks. But every time i give in, I feel sluggish and regret it. I think it's about finding alternatives that work for you. Have you tried making some healthier snacks? Like, sweet potato fries or protein pancakes? They're quick and way better for those gains!

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u/runningfromcardio路

Lowkey, don't stress too much about it. I snack on UPFs sometimes too, but i make sure it's not a regular thing. Just try to balance it out with whole foods. You'll be fine as long as you're hitting your protein and staying active.

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u/bro_split_bro_420路

100! UPFs are basically the enemy of gains, bro. Get those whole foods in and watch your physique transform.

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u/broccoli_and_beard路

That's true! I also noticed my energy levels were way better when I cut back on UPFs. I started experimenting with homemade energy bars instead, and they're super easy to make. Just some oats, nut butter, and a bit of honey or agave. Keeps me satisfied and energized without the crash!

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u/depressedlifter路

i get where you're coming from. ultra-processed foods have definitely been linked to all sorts of health issues, and it's easy to feel paranoid about them. i used to snack on chips and other UPFs during my cutting phase, thinking i was still hitting my macros. but then i realized, even if my numbers looked good on paper, i wasn't really feeling my best. it can be tough to find that balance between convenience and quality, especially when you're busy. maybe try prepping some simple meals or snacks ahead of time? that way, when hunger hits, you have something healthy ready to go.

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u/5k_runner99路

You've got to be careful with processed stuff! I just started lifting, and I know how tempting it can be to grab a quick snack, but it messes with my energy levels. I've found that when I prep my meals with whole foods, I feel so much better. Have you tried packing healthy snacks like nuts or fruit when you're on the go? It's been a game-changer for me!

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u/macrocounter98路

A solid approach is to analyze your food intake closely. If you track your macros and find you're getting a lot from UPFs, it might be worth experimenting with whole foods instead. Studies show that individuals who prioritize whole foods have better muscle retention and fat loss compared to those relying on UPFs. You can still enjoy some processed stuff, but moderation is key. Maybe aim for 80% whole foods and 20% treats for a balanced approach.

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u/calisthenics_nerd路

You're onto something with the correlation between UPFs and body fat. Research shows that high consumption of these foods can lead to poorer health outcomes. It's like a vicious cycle: the more you eat, the less satisfied you feel, so you eat more. Focusing on whole foods not only helps with muscle gain but can also improve your energy levels and mood. If you want to make a change, try gradually reducing UPF intake and replace them with whole foods like lean meats, veggies, and whole grains

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u/veganpowerlifter路

i totally understand your struggle! As a vegan lifter, I've had to be mindful of my food choices too. Ultra-processed foods can sneak in, even in plant-based diets, and can lead to unwanted weight gain if you're not careful. I find that focusing on whole foods like legumes, quinoa, and veggies not only helps with my macros but also keeps my energy levels stable for those heavy lifting days. Maybe try exploring some plant-based recipes or snacks that are both nutritious and satisfying. It's definitely about finding what works for you!

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u/depressedlifter路

It can be hard when you're tired and just want something quick. I get it. One thing that helped me is keeping healthy snacks like yogurt, fruit, or homemade protein bars easily accessible. That way, when hunger strikes, I'm less tempted to reach for chips. Plus, preparing those snacks in advance makes life a bit easier! It's all about finding small swaps that fit your lifestyle without feeling overwhelming.

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u/bro_split_bro_420路

Facts, bro! UPFs are basically empty calories, and they mess with your progress. Stick to the good stuff

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u/depressedlifter路

I know people can be critical about UPFs, but it's about balance. Sometimes you need that convenience, and that's okay. Just be mindful and try to prioritize whole foods whenever possible. You don't have to be perfect. Everyone has their vices. Just make sure those vices don't derail your overall progress.

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u/broccoli_and_beard路

Honestly, it's all about balance. I love a good protein bar, but they can be ultra-processed too. I make my own protein bites using oats, nut butter, and some honey. They're easy to make and way healthier than store-bought options. If you want a quick snack, think about incorporating some whole foods. Your body will thank you, and you might see better gains in the long run.

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