Bodybuilder lifting weights
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Sugar is everywhere in your diet, whether you recognize it or not. Some bodybuilders believe this is a good thing, especially during the bulking phase, as it is easily stored and adds calories to foods. In reality, there are healthier ways to gain weight, and eating too much sugar can affect your health and actually hinder your progress. Although it may bulk you up quickly, you'll regret your sugar addiction when the cutting phase rolls around. It's best to limit your sugar intake year-round and add weight with more useful nutrients.
Sugar as Energy Source
Sugar is a source of energy. In fact, the carbohydrates you eat get broken down into a sugar called glucose, which is your body's main energy source. The body depends so heavily on sugar that it is very adept at breaking it down, and any sugar that's not immediately needed for fuel gets stored instead of excreted. Sugar's ability to pack on the pounds is a big reason it's such a major ingredient in weight-gainer shakes -- it adds loads of calories, and you'll definitely gain weight. The problem is that a diet with adequate carbs provides all the sugar your body needs. The added sugar you get from sweet foods and beverages is extra, and it conveys no benefit besides calories.
Recommended Limits
The American Heart Association recommends that men limit their sugar intake to 9 teaspoons per day, and women to 6 teaspoons. To put it in perspective, a single can of soda can contain eight teaspoons of sugar, and you'll get more throughout the day from condiments, packaged foods and beverages. Many bodybuilders think they can safely eat more sugar because they consume more overall calories, but the AHA's guidelines apply to everyone -- sugar is not a nutrient, so your intake is not weight- or activity-dependent.
Post-Workout Nutrition
Bodybuilders like to use the "restocking glycogen" excuse for drinking a sugary shake after a tough workout. While sugars do provide the insulin spike that helps speed protein and carbs to your muscles to initiate repair, the sugar itself is unnecessary. If you use a sugar-free shake with the right mix of carbs and protein for your particular situation, your body will produce all the sugar it needs from the carbohydrates. In fact, a turkey sandwich on white bread may just be a better post-workout snack than the most expensive protein shake. Although whole-grain bread is better for general use, the white bread provides simple carbs that digest quickly and that your body can immediately turn into the sugar it needs, while the turkey provides the protein.
Eating Sugar
Bodybuilders who eat clean generally don't suffer as much deprivation during a cutting phase. One of the main tenets of clean eating is avoiding sucrose, or table sugar. That means getting all your sugar from fruits and other carbs, and buying only foods that are either sugar-free or labeled "no added sugar." The more you eat sugar, the more your body wants it, so making a clean break is one of the best things you can do for your body. Sugar alcohols are fine, and are common in sugar-free protein bars and shakes, and zero-calorie artificial sweeteners -- although not technically considered "clean" -- can suffice without wrecking your diet when an incurable sweet craving hits.
FAQs
This should give the bodybuilder the anti-catabolic effect they are looking for, without too much of a downside associated with high ingestion of sugar. An average bodybuilder and even a cutter would be best served with a 1:4 ratio, or a gram of sugar for every 4 pounds of lean bodyweight.
How much sugar per day for the gym? ›
For those who are more active, choosing more carbohydrate-rich foods can support performance and muscle-building goals, but limiting added sugar intake to less than 50 grams per day or 10% of calories is still recommended for health reasons.
What is a reasonable amount of sugar per day? ›
To keep all of this in perspective, it's helpful to remember the American Heart Association's recommendations for sugar intake. Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day.
Is 50g of sugar a day too much? ›
Using an average daily intake of 2,000 calories, you should limit yourself to less than 200 calories from added sugar. That amount translates to 50 grams of sugar, or about 12 teaspoons. But not everyone has a recommended daily intake of 2,000 calories.
Is it OK to eat 200g of sugar a day? ›
Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes). Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes). Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
Is 200g of sugar a day too much? ›
How Much Is Too Much? The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar a day for women and 9 teaspoons (36 grams) for men.
Why don't bodybuilders eat sugar? ›
It's wise not to overconsume simple sugars when you're bodybuilding. While consuming sugar can cause a surge of insulin right after a workout — which can benefit muscle growth — eating too many simple sugars for too long can lead to insulin resistance, which can inhibit it.
Is sugar needed for Building muscle? ›
Added sugars
“Excessive sugar intake can promote fat gain when trying to build muscle,” agreed Abayev. This will not be a helpful outcome for most people trying to build muscle. Sugars are carbohydrates (carbs), and as a category, carbs do have benefits when it comes to building muscle.
Does sugar ruin gym progress? ›
Yes, eating sugary things can have a negative effect on your results from working out and lifting. Sugary foods and drinks can lead to an increase in your blood glucose levels and can cause energy crashes, which can lead to fatigue and decreased performance during exercise.
What does 25 grams of sugar look like? ›
Well, 25 grams is about 6 teaspoonfuls of sugar and looks like this. Sugar comes in many forms, and the 25 grams adds up fast. Some years ago, musician Tom Lehrer, who is still going at age 95, composed a song in which he sang the full Periodic Table of Elements.
100g of sugar may sound like a lot, and for some people this amount may be more than their body can or should handle. For example, if you are consuming 1600 calories per day, then your daily maximum should be 80g of total sugar.
What is the healthiest sugar substitute? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Is fruit as bad as sugar? ›
Fruit is healthy for most people. While excessive sugar intake can be harmful, this doesn't apply to whole fruits. Rather, they are high in nutrients and satisfyingly filling. If you can tolerate fruit and you're not on a low carb or ketogenic diet, by all means, eat fruit.
Is honey better than sugar? ›
So is there a definitive answer to which is healthier, honey or sugar? Both should be consumed in limited amounts. Honey may have a slight edge, but excess consumption of either is more dangerous to your health than the advantage of choosing one over the other.
How do you calculate how much sugar you need? ›
Start with your calories, and use the first 3 numbers for the 10 percent added sugar goal (1,500 daily calories is 150; 2,400 daily calories is 240). Divide your number by 4 to get daily sugar grams; divide grams by 4 to get your daily teaspoons.
Do bodybuilders eat a lot of sugar? ›
It's wise not to overconsume simple sugars when you're bodybuilding. While consuming sugar can cause a surge of insulin right after a workout — which can benefit muscle growth — eating too many simple sugars for too long can lead to insulin resistance, which can inhibit it.
Do bodybuilders eat any sugar? ›
Bodybuilders like to use the "restocking glycogen" excuse for drinking a sugary shake after a tough workout. While sugars do provide the insulin spike that helps speed protein and carbs to your muscles to initiate repair, the sugar itself is unnecessary.
Should I eat sugar to build muscle? ›
Added sugars
“Excessive sugar intake can promote fat gain when trying to build muscle,” agreed Abayev. This will not be a helpful outcome for most people trying to build muscle. Sugars are carbohydrates (carbs), and as a category, carbs do have benefits when it comes to building muscle.
Does sugar matter in bodybuilding? ›
When body building all will have to be sure to include a variety of nutrient dense foods in your diet to support muscle growth and overall health. You should limit alcohol, added sugars, and fried foods, though certain supplements can be useful.
