Is Sugar Really the Bad Guy When it Comes to Bodybuilding?

13 June 2024

We always call sugar the bad guy and cut it out every time we want to get “healthy.” Sugar has got that bad rap in the fitness world. But… is it the villain it is made out to be, especially for bodybuilders? Let’s tap into the sweet truth about sugar, its impact on bodybuilding, and how much sugar you should consume.

Sugar’s Effect on Bodybuilding and Normal Sugar Intake Per Day

Energy Levels: Sugar is the energy giver. It quickly boosts energy levels before an exercise session.
Muscle Glycogen: Sugars are stored as glycogen in the muscles. During an intense workout sesh, your body requires glycogen. Consuming enough sugar refills these reserves helps in muscle healing after an intense workout.
Reaction of Insulin: Sugar raises insulin levels, which is helpful after a workout because insulin helps speed muscle growth and repair.

Stevia vs. Sugar: The Sweet Debate on Healthy Sugar Intake Per Day

Fondly called “sugar-free sugar”, Stevia is a plant-based and all-natural sweetener and one of the best and healthiest replacements for sugar. But how well does it do against sugar, especially for the needs of bodybuilders?

Aspect	Stevia	Sugar
Source	Extracted from the leaves of Stevia rebaudiana plant	Extracted from sugarcane or sugar beet
Sweetness Level	250 times sweeter than sugar	Baseline sweetness
Calories	Very low to zero calories	4 calories/gms
Blood Sugar Levels	Doesn’t raise it	Causes rapid spikes
Insulin Response	Doesn’t affect insulin secretion	Increases insulin secretion, beneficial for post-workout glycogen replenishment
Weight Management	Helps weight control by reducing calorie intake	Leads to fat gain if not managed
Muscle Glycogen	Doesn’t replenish muscle glycogen stores	Effective for replenishing muscle glycogen stores post-workout
Taste & Aftertaste	Strong aftertaste that may not be preferred by all	Sweet with no aftertaste
Health Benefits	Potential anti-inflammatory & antioxidant properties	None. Excessive intake linked to metabolic issues

How Much Daily Sugar Intake Is Healthy

The American Heart Association says that the maximum recommended sugar intake is 36 grams (9 teaspoons) for men and 25 grams (6 teaspoons) for women per day.

For Bodybuilder:

Bulking Phase: It’s okay to have a loose hand on sugar for this phase, but better to keep the sugar intake to around 10% of calorie intake per day only. For every 3,000 calories a day, you can have 75 grams of added sugar.
Cutting Phase: Sugar intake should be more controlled to avoid unnecessary calories. Stick closer to the general recommendation of 25-36 grams of added sugar per day.

How Sugar Intake Varies by Age

An average person is required to reduce their sugar intake as they age since their body can not process the sugar the same way it used to when younger. So if a young person of the age 10 to 30 is having around 7 to 8 teaspoons of sugar in a day it needs to reduce by a teaspoon or two as you age every decade.

If you have age induced ailments like diabetes then cutting down sugar is the only option to live a healthy and long life.

How to Reduce Sugar Intake Without Compromising Performance

Reducing sugar intake doesn’t mean giving up all your favourite treats. Here are some practical tips:

Read Labels: Sugar often hides in foods under names like sucrose, glucose, and high fructose corn syrup.
Natural Sweeteners: Opt for natural sweeteners like honey, jaggery powder, or maple syrup, but use them sparingly due to their calorie content.
Fruit: Satisfy your sweet tooth with fruits. They contain natural sugars along with fibre, vitamins, and minerals.

Can Sugar or Stevia Help with Bodybuilding Supplements and Sugar Intake Per Day?

Though our body naturally produces creatine supplements are commonly used by bodybuilders to improve performance and muscle growth. Creatine Monohydrate by MuscleBlaze is one of the best supplements for bulking up. With no added sugar you can make sure to take it in the way that is best for your needs.

Quick Tips:

Sugar it up: Adding some sugar to your creatine supplement can improve its absorption. The insulin spikes due to sugar in a healthy way and pumps creatine into muscles more effectively.
Dosage: Usually mixing up creatine with a good post-workout shake makes it yummy and more enriched, even going as far as helping with its absorption.
Timing: You can take it shortly- before or after you exercise, or split your daily dose and take it throughout the day.

Takeaway

Sugar isn’t totally bad, but like all things, we need to make sure we do not go overboard with it. Understanding how to balance sugar intake can enhance performance and support overall health can help bodybuilding go a long way. So, the next time you reach for that post-workout snack, you’ll know just how much sweetness your body can handle!

Sources:
https://www.healthline.com/health/food-nutrition/sugar-facts-scientific

https://www.cnn.com/2016/09/23/health/best-worst-sugar-workout/index.html