nutrition Sugar in bodybuilding. Yes or no?

Introduction

Speaking of sweets, the first and perhaps the main source is sugar, which is present in one form or another in the vast majority of food products. Moreover, we are talking not only about that loose white powder, which is usually added to tea or coffee, but also about the type of sugar that is invisibly present in various baked goods, candies, drinks, fruits and much more. Sugar is unpopular in bodybuilding for the simple reason that it is a source of fast carbohydrates, which are usually converted into body fat. However, let’s first figure out what it actually is, and then we’ll build on it from there.

Sugar is a natural product of plant origin. Once in the body, it breaks down into the simplest components glucose and fructose, which are then only absorbed into the bloodstream. Glucose, being a source of energy, supplies more than half of all energy processes occurring in the body. In particular, it has a great influence on the functioning of the brain. When glucose levels in the body decrease, concentration decreases, mood drops, lethargy appears, and you begin to yawn. By the way, if you have ever wondered why you yawn during strength training in the gym, then know that this is due to the depletion of the body’s energy reserves, which is a signal that it is time to restore them, that is, to eat.

So, sweets when playing sports help replenish the body’s energy reserves. This is the first thing you need to understand when it comes to sugar-containing products. At the same time, as we said above, if you do not consume sugar in its pure form, this does not mean that it is not present in your diet. It often happens that when losing weight, in pursuit of the desired centimeters of waist or kilograms of weight, a person removes sugar from the diet, but at the same time loads up on vegetables, fruits, dried apricots, prunes, raisins and other foods that contain glucose, fructose and sucrose. . That is why such cases occur when, having given up all the “obviously” sweets, the “unobviously” sweets do not allow the numbers on the scales to indicate weight loss.

An integrated approach to weight gain in men

Men gain weight by consuming more calories than their body burns during the day. But you need to get your calories from the right foods, since unhealthy foods cause equal damage to everyone, regardless of a person's weight. Even if the goal is to quickly gain weight, there is no need to resort to dubious products. Also, do not forget about lifestyle.

The effect occurs when the problem is solved in a comprehensive way. Proper nutrition with an emphasis on proteins in combination with strength training gives a lasting effect in the form of muscle growth.

In this case, it is necessary to pay attention to the largest muscle groups:

• chest;
• back muscles;
• triceps and biceps;
• shoulder;
• quadriceps;
• muscles of the back of the thigh;
• buttocks;
• abdominal muscles.

If a person is bothered by abnormal thinness, then this may be a symptom of one or another disorder in the functioning of the body. In this case, weight gain should take place under medical supervision in the presence of drug therapy for the main diagnosis.

How the body manages sugar

According to its chemical structure, sugar is the simplest carbohydrate, which is a chemical compound of carbon, hydrogen and oxygen in a certain ratio. Glucose, fructose and sucrose are so-called simple sugars or, as they are commonly called, monosaccharides. Sucrose, in turn, is a disaccharide, that is, it contains one molecule each of fructose and glucose. Now let's figure out what to do with this information. The fact is that digestive enzymes in the body are responsible for the decomposition of all carbohydrates entering the body into glucose, which affects blood sugar levels. So, regardless of what carbohydrates you consume, simple or complex, their primary function in any case will be to supply the body with energy.

Unsystematic and frequent intake of large amounts of simple carbohydrates overloads our body. These carbohydrates very quickly, although briefly, have an effect on blood sugar levels, which in turn eliminates the feeling of hunger. After the short-term effect of fast carbohydrates wears off, the body becomes active again in search of longer-lasting sources of energy to satisfy the feeling of fullness. Problems begin when he cannot find sources of complex carbohydrates.

In this situation, he begins to consume auxiliary nutritional components as a source of energy - fats and, above all, proteins, which, in principle, are not intended to act as energy sources. Why is this a problem? Because proteins are the building blocks of our muscles, so the feeling of hunger is an indicator of the destruction of muscle tissue. So it turns out that sweets in bodybuilding, when consumed in excess, lead to the formation of fat deposits, and starvation leads to loss of muscle volume. And how to achieve balance in this matter, read the article “Principles of Proper Nutrition.”

Sweets after and before training

The content of the article:

1. What are simple carbohydrates
2. Should I use it?
3. Chocolate

Pro-athletes quite often consume sweets before and after training. Most often these are sweet fruits, for example, rich. This fact can be explained by the presence of large amounts of carbohydrates in sweet foods. This nutrient is an important element of human nutrition. It is carbohydrates that provide us with energy, nourish the brain and liver.

You should know that carbohydrates are divided into simple (fast) and complex (slow). Sweet foods contain fast foods that can supply energy to the body in the shortest possible time. Let's find out whether it is necessary to eat sweets after and before training.

Sugar in bodybuilding

Many people have the idea that eating sweets and exercising is okay if you do it with the goal of refueling the body with glucose after exercise. Some even take sweet water with them to training, while others, by the way, take salted water, but that’s not what we’re talking about now. The point is that sugar or its substitutes very often do not contain any vitamins or minerals that contribute to its metabolism in the body. For this reason, it would be much preferable to replenish the electrolyte and energy balance with sources of fructose - fruit or honey.

Among other things, sweets during sports, as well as without physical activity, provoke a surge in insulin levels in the blood, and the body is not able to store glucose in the form of glycogen in the liver or, for example, muscles. So it turns out that when the glycogen depot is clogged to the limit, it is not advisable to eat sweets, since the sugar in them will go into fat deposits on the sides and abdomen. At a time when muscles are exhausted, that is, when glycogen reserves in the body are minimal, eating sweets can refuel your body with energy, thereby activating the processes of synthesis of protein structures and starting the recovery process.

What do we end up with? After performing physical activity, the body really needs to replenish its glucose reserves and for these purposes you can actually use sugar and various sweets, but a more preferable option would be to consume fructose, which is found in sufficient quantities in fruits such as banana, pear, apple and more . Moreover, it is advisable to first activate the rise in insulin levels, approximately in the first 15 minutes after completion of the workout, and then after another 15 minutes to supply the body with building materials. Fruits can be used as a tool to raise insulin levels; a protein shake or amino acids are suitable as a source of building materials for muscles.

Should you eat sweets after and before training?

People often visit the gym to get rid of fat deposits. In such a situation, you should give up simple carbohydrates. But the fact is that if you eat sweets after and before training, in small quantities, then your fat mass will not increase. In this case, simple carbohydrates will perform the following functions:

• Stimulation of insulin secretion, which will increase anabolic levels.
• Replenishing the body's energy reserves and protecting muscles from destruction.
• Acceleration of fatty acid burning processes.

Surely you know about such a condition as the “carbohydrate window”. It is a carbohydrate deficiency and to eliminate it you need to consume a product that contains simple carbohydrates, say, honey or chocolate. If you're gaining weight, you'll need to take about three times as many of these foods as you need to feel full. You can also consume sports nutrition, which contains fast carbohydrates.

We have already said that after sweets and before training, and not just after. Since the digestion process stops under the influence of physical activity, it is necessary to take simple carbohydrates 60–120 minutes before the start of the training. This way you will replenish your body’s energy reserves, and the nutrient will become a source of energy during your activity. In addition, they will also slow down the catabolic processes that are activated after completion of the exercise.

Sweets in bodybuilding

In general, when it comes to sugar-containing foods, you need to understand that consuming them in excess always causes the body to switch from burning fat to storing it. After active cardio training, energy reserves are depleted much more than after strength training, and in this case, the best option for replenishing wasted energy would be to consume a protein-carbohydrate mixture, the so-called gainer. In addition to training, activating your insulin levels is also necessary immediately after you wake up. During this period of time, the intake of proteins and carbohydrates is extremely important, and the latter can be presented in the form of sugar, sweet water or other sweets. Although you need to take into account that you need an order of magnitude less “sugar” in the morning than after an intense workout.

Another reason why sugar and sweet water are somewhat popular in bodybuilding is the widespread use of the sports supplement creatine. The thing is that increased insulin levels contribute to a more efficient and rapid release of creatine into the muscles. By the way, no less important is the fact that the more crushed the creatine particles are, the lower the sugar concentration in one serving of liquid should be. Simply put, the micronized form of a creatine supplement requires significantly less sugar to be absorbed. So if you use creatine in your exercises, keep in mind that it is recommended to take it with sweet water or, for example, grape juice. So, let's list the cases when you can take sweets in bodybuilding:

Right after sleep. As we have already found out, long-term overnight fasting greatly depletes the body’s energy reserves, which in turn requires their rapid replenishment after waking up. Breakfast is rightfully considered the main meal of the day, since it is on the one hand that it makes up for the losses of the past day and fills the body with energy for the coming one.

Half an hour before training. At the same time, eating sweet foods should occur after eating protein foods, if you do not have the opportunity to fuel your body with complex carbohydrates. This method of eating is considered the most optimal and literate. Eating sweets before a bodybuilding workout helps fuel the body with energy for work.

During training. To be more precise, in intervals or periodically during training. This must be done based on considerations of restoring the reserves of glucose consumed during training, including to restore electrolyte balance and tone. Sweet water during training is even more common than isotonic drinks.

Immediately after training. Sweet sources of fast carbohydrates are used immediately after the end of the workout in order to restore the energy lost during the workout as quickly as possible. As we already know, after its end, these reserves must be restored, first with sources of fast carbohydrates, and then with protein products.

What are simple carbohydrates?

Simple carbohydrates have a sweet taste and dissolve quickly in water. They also have a high glycemic index. According to leading nutritionists, simple carbohydrates do not have much nutritional value for humans and it is advisable to limit their consumption. However, at some point they may also turn out to be necessary. In relation to bodybuilding, this applies to the mass-gaining period.

Once digested, simple carbohydrates trigger the release of insulin. This hormone has an anabolic effect and helps speed up the recovery of the body. It should also be noted that when consuming small amounts of simple carbohydrates, fat metabolism accelerates and, as a result, body weight decreases.

All foods containing simple carbohydrates have a sweet taste, and the largest amount of these nutrients is found in sugar, honey, chocolate, etc. We have already said that simple carbohydrates do not provide much nutritional value for the body, but you should not completely exclude them from your nutrition program.

With a nutrient deficiency, depression and decreased brain activity are possible. Throughout the day, you should consume 120 grams of fast carbohydrates to provide the body with energy for the functioning of the nervous system. Equally important is the consumption of the nutrient after training.

Sweets for bodybuilding

In fact, every time after finishing your workout, you can consume various sweets to restore the energy you expended. Most often, the following desserts are used for these purposes: carbohydrate bars, natural yoghurts, freshly squeezed juices, fruits, carbohydrate or protein-carbohydrate mixtures. If we talk about fruits and berries, the healthiest, and therefore the most popular, are bananas, apples, pears, and including cherries. Variations of various sweets with these fruits and berries are also possible - juices, fresh juices, smoothies, yoghurts and more. In addition to carbohydrates, bananas contain a large amount of protein. Kiwis, for example, are rich in collagen, which is so necessary for ligaments and joints. Cherry juice is an excellent natural analgesic. Papaya helps accelerate the breakdown of proteins in our body.

When it comes to confectionery, it is certainly necessary to exercise restraint and moderation. Under no circumstances should you indulge in cakes, pastries or eclairs with custard, much less buttercream. Try to replace these excessively high-calorie sweets with sesame halva, apple marshmallow, marmalade, marshmallows or jelly. Marmalade is considered a dietary product. It contains a moderate amount of calories as it is made primarily from fruit juices. Jelly is a source of healthy collagen. Marshmallows and marshmallows help strengthen the immune system, which indirectly contributes to muscle gain. But the use of such a popular dessert as ice cream should still be avoided. Also worth mentioning are dried fruits, chocolate and honey.

Dried fruits. Most of them contain B vitamins, as well as potassium, magnesium, sodium, iron and iodine. They are also beneficial due to their coarse fiber. As for dried apples and pears, they are equivalent in nutritional value and benefits to dates and papaya. Moreover, pears have the ability to remove heavy metals from the body, and apples contain the rare but quite useful element boron.

Chocolate. This sweet contains substances from a number of flavonoids that are extremely beneficial for the heart and blood vessels. A substance called tannin in its composition stimulates the digestive system and also helps remove toxins from the body. Potassium and magnesium present in chocolate for bodybuilding are of particular value, as they help stimulate the body’s muscular and nervous systems, and glucose stimulates mental work.

Honey. This food product contains glucose and fructose, as well as minerals such as potassium, calcium, magnesium, sodium, iron and more. Honey contains vitamins B1, B2, B3, B5, B6 and vitamin C. It is simply impossible to describe its benefits for the body of both an ordinary person and a competitive athlete, the list of its beneficial properties is so large. You can eat it in the morning, during the day and in the evening, both on training days and on regular ones.

Chocolate and bodybuilding

You can use dark chocolate as a source of fast carbohydrates. In addition to the fact that this product contains simple carbohydrates, it has the ability to increase the concentration of nitric oxide in the body. You can use it neat or add it to a sports shake.

Scientists have conducted research and we can say with complete confidence that dark chocolate can be a very valuable product for athletes. As proof of this fact, we present the results of one study. One group of subjects was given chocolate before the start of the training and the scientists found that the concentration of glucose in their blood was constant. This fact suggests that the body had greater energy reserves and athletes could train more intensely.

Also, a constant level of insulin was observed in the body, which significantly increased the rate of muscle mass gain. One thing worth remembering is that insulin can slow down the process of lipolysis, which was also noted by scientists during the study.

We have already figured out that dark chocolate can be an excellent tool for you to gain weight. However, when using it you need to follow a few simple rules:

• Add the product to a protein shake.
• Use only chocolate that contains at least 70 percent cocoa.
• You can use regular cocoa powder and add it to a sports shake.

If you use a product that contains less than 70 percent cocoa, you will not get any benefits from it. In addition, a lot of sugar is often added to such chocolate, which is also undesirable.

More about sweets when gaining weight:

TOP 10 sweets for athletes

The body needs carbohydrates after intense physical activity - this is undeniable. However, when deciding which sweet to prefer to restore balance, you need to rely, first of all, on the usefulness and composition of the product. If the treat does not contain anything other than sugar - for example, lollipops, chocolates - it is better to refuse them. Do not pay attention to sweets that are rich in fat - cakes, pastries, creams, ice cream, cream-based desserts.

What simple carbohydrates are most beneficial for the body? We present to you the TOP 10 sweets that athletes can and should eat.

1. Honey.
   A storehouse of vitamins, amino acids, minerals. The calorie content is equal to sugar, and the benefits are immeasurably greater. Flavonoids and essential oils help strengthen the immune system, improve digestion, and speed up metabolism.
2. Fresh fruits and berries.
   In their raw form, these products are leaders in the content of nutrients. Apples are especially useful as a source of fiber; pomegranate and cherry, which increase hemoglobin; Apricots and persimmons are sources of dietary fiber that promote smooth intestinal function.
3. Dried fruits.
   An excellent remedy for strengthening the heart muscle. Prunes, dried apricots, dates are the healthiest “carbohydrate” snack. However, the calorie content of these products is higher than that of fresh fruits due to the lack of water. As a result, the calorie content is higher than in ordinary fruits. Therefore, you should not abuse these products despite all their positive properties!
4. Paste.
   This product should not be white and airy, but dark and viscous. The latter contains more dietary fiber, which promotes good digestion and a longer feeling of fullness. The unique property of marshmallow is to neutralize the effects of heavy metals on the body.
5. Black chocolate.
   A source of polyunsaturated fatty acids, including linoleic acid, a healthy Omega-3 acid. The product regulates blood pressure, strengthens blood vessels, increases performance and improves mood, promoting the production of “happiness hormones”. The recommended dose is no more than ¼ tile per day.
6. Candied fruit.
   They replenish the body with ascorbic acid, beta-carotene, tocopherol - antioxidants necessary for the normal functioning of the body. Relieve fatigue and restore performance without storing extra calories.
7. Marshmallow.
   One of the most popular products among people trying to lose weight and not having the strength to give up sweets. And this is not without reason: marshmallows contain few calories, but are a source of iron, phosphorus and protein - athletes are delighted!
8. Halva.
   The number of calories in the product is high, but the content of vitamins A, B, E, proteins, and the rejuvenating effect of halva on the body is the reason why it should be preferred to other sweet foods.
9. Jam.
   The beneficial properties of the product are especially evident when it is boiled for no more than 5 minutes with a minimum amount of sugar. The healthiest jams for athletes are nut, raspberry and dogwood.
10. Marmalade.
    Pectin, which gives the sweetness a gelled form, lowers cholesterol levels and prevents joint destruction.

Let's summarize. There are no sweets that are particularly “harmful” for humans, and the body’s need for fast carbohydrates is just as high as for slow ones. You just need to choose the right sweets and eat them in reasonable quantities. To do this, you need to know your daily calorie needs. Give preference to healthy sweets, only occasionally indulging yourself with your favorite delicacy.

Properties of glucose needed in industry

Today this substance is used in many fields. Let's name the main areas of application of glucose.

• Food industry. Glucose is used as a substitute for sucrose and is also necessary for the production of dietary products.
• Confectionery production: production of soft candies, some types of chocolate, cakes. It is used to make molasses, which is indispensable in the production of gingerbread and marmalade.
• Ice cream production. Glucose lowers the freezing point of this product and increases its hardness.
• Bakery “Grape sugar” improves fermentation conditions and the taste of the product, adds porosity, and slows down the hardening.
• Production of canned fruit, juices, liqueurs, wines, soft drinks.
• Dairy industry and baby food production. It is used in a certain proportion with sucrose to give the product greater nutritional value.
• Veterinary medicine and agriculture (poultry farming).
• Pharmaceutical industry - in the production of drugs and vitamin C. Also used as a preservative.
• Microbiological industry. Glucose is used as a nutrient medium for growing various microorganisms.
• Leather production, where it is used as a reducing agent.
• Textile production. "Grape sugar" is necessary for the production of viscose.

So, we looked at the properties of “grape sugar”, this universal fuel for our body. At the same time, glucose is not only a component of a complete human diet, but is also a raw material for industry and is used in medicine and sports.

Is it possible to have sweets before and after training?

Every person strives to look attractive. Pumped up muscles and a sculpted body for a man, a slender and fit figure for the fairer sex is a dream for the sake of which people change their lifestyle. These goals can be achieved by combining exercise with proper nutrition, where carbohydrates, including sweets, are an important component of a healthy diet.

However, on the one hand, sugar provides the body with energy, on the other hand, it is a source of extra pounds. Is it possible for athletes to eat sweets without harm to the body and how to approach the problem rationally - let’s look at these questions in more detail.