Excess of anything is bad. And the same is the case with sugar. We are currently seeing an ongoing trend of low carb diets these days. So what should you do? If you are a bodybuilder, should you avoid sugar entirely? The reality is that all of it depends on your fitness goals along with the types of carbs and sugar that you eat.
Sugars – They are a form of simple carbohydrate and some of the main examples are glucose, sucrose, and fructose. Taken in access, these are bad for anyone. But taking sugars in the right amount at the right time could translate into major benefits for bodybuilders and athletes.
Let’s take a look at the different aspects and the role sugar plays in a bodybuilder’s journey.
Sugar & Post Exercise Recovery
First of all, we are going to take a look at exercise recovery. The body’s reserves of glycogen get depleted due to hard endurance training and intense weight training. This is the main fuel of your muscles. Taking simple sugar comes with many advantages:
When you are working out for an hour or so, your trained muscles are sensitive to nutrient uptake. Eating fast sugars as well as proteins quickly results in increased uptake of sugars into the muscle that helps with replenishing glycogen. An increase in protein uptake leads to muscle repair and growth.
Also, simple sugars boost blood sugar levels that trigger insulin release in your system. It is a key storage hormone that pushes the nutrients in tissues of the body that need it and after a hard workout, it supercharges your recovery.
Having simple sugars after hard training could substantially boost your recovery so you can train sooner.
Amount of Sugar Athletes/Bodybuilders should consume?
If you want to cut down on body fat, 0.5g of sugar per kg of body weight is recommended. If you want to build strength and gain muscle mass, then increase it to 1g of sugar per kg of body weight. This means that a trainer weighing 80 kg should aim for 80g of sugar.
Sugar ingestion is not needed for bodybuilding or weight training workouts that last for less than an hour. This is how long people usually train. But if you are performing several hard training sessions daily, such as a weight session and cardio after that, you can make an exception. So, it is recommended that you consume a sports drink with sugar during training.
Sugar enhances creatine absorption
Creatine has tons of benefits for hard training bodybuilders and athletes. If you are seriously into training than you might be using creatine. And if not, then you should be using it. Insulin increases the creatine transport into muscle cells. It is wise to take creatine as it triggers insulin. According to a 1996 study, there was a 60% increase in uptake when creatine was ingested with fast-acting carbs. You can also ingest sugar with your daily creatine dose. It is recommended to take this dose when you naturally take fast carbs and sugar. For example when you are drinking fruit juice or having a protein bar.
Sugar helps with glycogen replenishment
Brisko cardio, hard weight training, physical work, or any other sport that gets your heart pumping is going to finish off the carbohydrates that are stored in your muscles. If you train hard in the gym for about 3-5 days a week, then your carbohydrate requirement would be a lot higher than your average deskbound person.
You need to have enough carbs every day and for that, you should keep your carb stores ideal. You can have these carbs from different sources such as cereals, whole grains, fruits, and vegetables. Along with moderate sugar intake. You can use different foods and supplements. A hard training athlete or bodybuilder requires 300-400 grams or more of carbs daily so they can meet their energy needs.
So, if you are a bodybuilder, sugar intake is not all bad. Since excess or overdose of anything is bad, you should be careful in terms of how much sugar you ingest. In some cases, it even helps the body in its building journey. And if you want to get better results and improve your performance and build muscle mass there are muscle mass boosters and oral steroids for sale in the U.S. along with injectable steroids that you can easily buy from Buy Steroids Seller. They are based in the U.S. and provide shipping services as well. You can buy quality products at affordable rates from there and can rest assured that you can get amazing results.