This article will look at the effect of sugar on muscle growth. As you can already understand now, sugar plays a big role in bodybuilding.
Features of the use of sugar in sports
In the athlete's nutrition program, sugar should be at least 50% of its total calories daily. For endurance training, this rate should be increased to 70%. After strength training, sugar intake should be postponed for several hours until the pain in the muscles subsides.
You should also avoid taking sugar just before your workout. It is best to do this at least an hour before it starts. Otherwise, performance may decrease, which should not be allowed during a training session. To accelerate the recovery of the body after intense training, it is worth taking from 40 to 70 grams in 30 minutes after the end of the session.
Then you can use the product every two or three hours, thus bringing the daily intake to 60 grams. The most preferred foods for athletes are fruits, vegetables and honey. They are absorbed as quickly as possible and begin to work. You should limit yourself in taking sugars only during preparation for the competition in order to avoid excess weight.
When it comes to recommended sugar levels, the figures provided by various health organizations are not suitable for athletes. On average, after a training session, a bodybuilder needs to consume from one to one and a half grams of carbohydrates for each kilogram of their own weight. If, for example, an athlete weighs 90 kilograms, then he should take from 90 to 160 grams of carbohydrates.
An example is the famous athlete Greg Titus, who, by the way, is an ardent fan of the use of sugar in bodybuilding. After completing the final set of his workout program, he takes about 100 grams of dextrose and 30 grams of whey protein. And after another fifteen minutes, he again uses dextrose in the amount of 50 grams and 30 grams of a protein mixture. An hour later, he has a big post-workout lunch time. It is worth noting that during the off-season, Greg's weight is about 130 kilograms.
When choosing carbohydrate foods, you should focus on their glycemic index. By this indicator, you can understand how the body will react to each product. This suggests that the division into simple and complex carbohydrates is not enough for athletes. The same fruits are classified as simple, but their glycemic index is relatively low. This is due to the longer absorption of sugar, which is included in their composition.
For athletes, foods with a high glycemic index are most preferred. So potato sugar will be absorbed by the body faster than fruit sugar. At the same time, you need to know that when a product is eaten with another, then its GI will change.
How to take sugar when playing sports - watch the video:
While there is still some debate about the use of sugar in bodybuilding, there is overwhelming scientific evidence to support it. You can also judge by living evidence, which is the already mentioned Greg Titus.
