Athena Vale
Sugar is often vilified as being terrible for your health, especially by athletes and bodybuilders. However, this is an oversimplification. Sugar causes a rise in insulin, a hormone that tells your cells to absorb nutrients. An insulin spike after a workout can help your muscles grow by driving both carbs and protein to damaged muscle fibres. Therefore, a post-workout snack should include both simple sugars and protein. However, this approach used at other times could make you gain body fat. Furthermore, too much added sugar can make it harder to maintain a healthy weight and may increase your risk of heart disease and diabetes. Thus, while sugar can be useful when used properly, it is important to limit your intake of added sugar.
| Characteristics | Values |
|---|---|
| Effect on muscle growth | Sugar does not destroy muscle but consuming too much sugar can have a negative impact on muscle growth by reducing muscle protein synthesis and causing an increase in insulin levels. |
| Recommended intake | According to the American Heart Association, women should limit their daily intake of added sugar to no more than 100 calories (20 grams) and men to no more than 150 calories (38 grams). |
| Best time to consume | Sugar is best consumed after a workout as it can help promote post-exercise recovery in muscles. |
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What You'll Learn
Sugar can help build muscle
Sugar has gained a notorious reputation as a food group over the years, especially among athletes and bodybuilders. However, sugar can be beneficial for muscle growth when consumed at the right time and in the right quantity.
Sugar is a category of carbohydrates, which are the main energy source to support quality workout outputs. Carbohydrates also assist in protein sparing, stimulating the body to use carbohydrates for fuel instead of the protein in our muscles. This helps in muscle growth. An insulin spike after a workout will help muscles grow by driving both carbohydrates and protein to the damaged muscle fibres.
Sugar, when consumed post-workout along with protein, can stimulate muscle growth. This is because sugar causes a rise in the hormone insulin, which tells the cells to absorb the nutrients in the bloodstream, including carbohydrates, proteins, and fats. The insulin spike can be maximised by consuming faster sugars, which break down quickly.
However, it is important to note that sugar can also lead to fat gain if not consumed strategically. It is also present in high quantities in unhealthy, highly processed and packaged foods, which do not optimally fuel muscle building. Therefore, it is essential to be mindful of the type of sugar and the quantity consumed to ensure it supports muscle growth without causing adverse effects.
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Insulin spikes and muscle growth
Insulin is a hormone that is released when you eat carbohydrates. It tells your cells to absorb nutrients from your bloodstream, such as carbohydrates, proteins, and fats. The speed at which sugar is broken down determines the severity of the insulin spike. Insulin spikes can drive changes in body composition, which can impact muscle growth.
An insulin spike after a workout can help muscles grow by delivering carbohydrates for fuel and protein for recovery to the damaged muscle fibers. This is why it is important to have a post-workout snack that includes both simple sugars and protein. However, consuming sugar and protein at other times may lead to an increase in body fat instead of muscle growth.
There are two ways in which insulin is thought to influence muscle protein synthesis and, thus, muscle growth. Firstly, insulin directly stimulates the cellular pathway in the muscle that regulates muscle growth. Secondly, insulin increases blood flow to the muscle, which can stimulate muscle protein synthesis and provide the building blocks for growth.
However, the effect of insulin on muscle growth is still debated. Some studies have shown that insulin increases muscle protein synthesis, while others have found no effect. It is also important to note that high doses of amino acids, which were included in many of the studies, can stimulate muscle growth on their own. Therefore, it is difficult to conclude that insulin alone stimulates muscle growth.
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Natural sugar vs added sugar
There are two types of sugars found in foods: naturally occurring sugars and added sugars. Natural sugars are found in fruits (fructose), milk (lactose), and starchy vegetables, as well as whole or minimally processed carbohydrates like brown rice and whole-grain pasta. On the other hand, added sugars are any sugars or caloric sweeteners added to foods or beverages during manufacturing, processing, or preparation. This includes white and brown sugar, honey, high-fructose corn syrup, and other chemically manufactured sweeteners.
Natural sugars are typically considered healthier as they are "packaged" with fiber and other essential nutrients. For example, the sugar in dairy products is accompanied by components that slow down the digestion of sugar, preventing a rapid blood sugar spike and drop. Additionally, natural sugars are not linked to negative health effects since they tend to be modest in quantity. In contrast, added sugars provide extra calories without any nutritional benefits. Consuming excessive added sugars can lead to weight gain, obesity, type 2 diabetes, cardiovascular disease, and certain cancers.
It is recommended to limit the consumption of added sugars to within the suggested intake levels. Women should aim for no more than 25 grams of added sugar per day, while men should not exceed 37 grams. However, it's important to note that simply having added sugar in your diet does not directly destroy muscle. In fact, sugar, when taken at the right time, can stimulate muscle growth by increasing insulin, which drives both carbohydrates for fuel and protein for recovery to damaged muscle fibers. Nevertheless, an insulin spike from faster sugars at the wrong time can lead to body fat gain instead of muscle growth.
To make informed choices, it is essential to read nutrition labels and understand the different names and sources of added sugars. Some common sources of added sugars include sugary beverages, sweets, ready-to-eat cereals, bread, pasta sauce, and processed foods like candy, cookies, and cakes. By minimizing the consumption of these foods and opting for natural sources of sugar, individuals can maintain a healthier diet and potentially promote muscle growth.
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Sugar alternatives
Sugar has a terrible reputation, especially among athletes and bodybuilders, who zealously avoid it. However, this is an oversimplification as sugar can be useful when used properly. A little bit of sugar, at the right time, can stimulate muscle growth.
Sugar causes a rise in the hormone insulin, which tells your cells to absorb nutrients in the bloodstream, such as carbs, proteins, and fats. An insulin spike after a workout will help your muscles grow, as it drives both carbs for fuel and protein for recovery to the damaged muscle fiber. This can be achieved by drinking chocolate milk, which has the right balance of carbohydrates and protein, or pairing whey protein with a sugary powder like Nesquik.
However, sugar can also lead to fat gain if not used properly. Refined sugar, as found in chocolate and biscuits, has a very short-lasting positive effect, after which you "crash". This is because simple carbohydrates are digested very quickly, causing a higher blood sugar spike than desired, and suppressing the hormone that makes you feel "full". As a result, you may consume more calories than you can burn off through exercise, leading to fat gain.
Therefore, it is important to find alternatives to sugar that can provide the same benefits without the negative side effects. Here are some sugar alternatives that can be used to stimulate muscle growth:
- Natural sweeteners: These include stevia, erythritol, and xylitol, which are derived from natural sources such as plants and have a minimal impact on blood sugar and insulin levels.
- Honey: Honey has a lower glycemic index than sugar, meaning it does not spike blood sugar levels as quickly. It also contains antioxidants and has antibacterial properties.
- Fruit: Fruit is a natural source of sugar and can provide a quick energy boost. Fruits like bananas are high in potassium and other nutrients that can aid in muscle recovery.
- Cinnamon: Cinnamon has a sweet taste and has been shown to have a stabilizing effect on blood sugar levels, making it a useful addition to a post-workout meal or snack.
- Nut butters: These are high in healthy fats and protein and can provide a slow-release energy source, making them a good alternative to sugar in a post-workout snack.
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Sugar and abdominal distress
While sugar does not directly destroy muscle, a study has shown that subjects who were fed a low-sugar diet had 11% more muscle mass than those who consumed more sugar. This is because muscle protein synthesis was reduced as a result of a decrease in insulin sensitivity. Insulin spikes, which are triggered by the consumption of sugar, can drive nutrients to damaged muscle fibres, encouraging muscle growth.
Sugar can cause abdominal distress in some people, especially those with irritable bowel syndrome (IBS). IBS is a gastrointestinal disorder that affects about 12% of the US population and causes symptoms such as stomach upset, cramps, bloating, and issues with bowel movements. While there is no single known cause of IBS, triggers can be related to stress, alterations in gut bacteria, hormone imbalances, and diet.
Sugar, both manufactured and naturally occurring, is one ingredient that can trigger IBS symptoms due to a lack of enzymes in the digestive system needed to digest it. When sugar is consumed, the small intestine releases enzymes to help digest it, and the molecules are then absorbed into the bloodstream. However, not everyone with IBS is sensitive to the same types of sugar, and some sugars may be more problematic than others. For example, sucrose, a widely used sugar derived from sugarcane or beet sugars, can be harmful to those with IBS. Fructose, found in fruit juices, sodas, packaged sweets, and fruits like apples, grapes, and pears, can also be difficult to digest for people with IBS.
Sugar substitutes such as sorbitol and xylitol, found in sugar-free desserts, candies, and gums, have also been linked to abdominal cramps and diarrhoea in people with IBS. Additionally, for people with diabetes, high blood sugar can lead to gastroparesis, a condition where the stomach doesn't empty properly, causing bloating, discomfort, and pain after eating even small amounts of food. Managing blood sugar levels can help prevent or delay gastroparesis and alleviate these symptoms.
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Frequently asked questions
Added sugar does not destroy muscle. In fact, sugar can be a useful tool for muscle building when used properly. Sugar stimulates muscle growth by increasing insulin levels, which helps transport nutrients into the muscle cell. However, it is important to limit your intake of added sugar as it can have negative effects on your health, such as increasing your risk of heart disease and diabetes.
Sugar stimulates muscle growth by causing a spike in insulin levels, which helps transport nutrients such as carbs and proteins to the damaged muscle fibres. This process can help promote post-exercise recovery in the muscles.
It is best to consume sugar after a workout when your muscles are most receptive to growth and recovery. Consuming sugar at other times may cause you to gain body fat instead of lean muscle mass.
Healthy options for a post-workout meal include a mix of carbs and protein to replenish energy and support muscle healing and growth. Examples include whole-grain toast with low-fat cheese, a banana, or a blend of whey protein and Nesquik powder mixed with water or milk.
