Highly processed, high-glycemic foods are bad because they cause an insulin spike which ceases the burning of fat and the production of growth hormones. (Testosterone, too?)
Natural sugars, such as in fruit, are fine and can be consumed in any quantity at any time with no unwanted reactions from the body. Fruit may be preferable to fruit juice, as there is fibre in fruit which is removed from the juice: natural sugars without their fibre leads to insulin spikes.
High glycemic meals can be countered. By consuming high quantities of fibre and (good) fats in the same meal has the high-glycemic food the overall digestive process can be slowed and the sugary foods will not shoot through your system, causing an insulin spike.
Sugar is acceptable in the mornings and after a workout, when your body will likely to be depleted. It should be avoided before bedtime because that’s when your body will do the bulk of its growing. Sugar can be sipped with a quick protein product during a workout to increase the workout’s longevity and to accelerate the recovery process.
Casein whey and cottage cheese are excellent proteins to consume before bedtime because they are slow-digesting and will carry you throughout the night.
For optimum muscle growth, the body must constantly be in an anabolic state. To do this you must exercise every 48 hours (?) and eat protein every three hours. Rest is also very important; get a minimum of eight hours a night.
I’m trying to make sense of the mess of information that’s floating around on the subject of diet and nutrition. Fill in the blanks and make corrections as is needed.