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Do sugars harm muscle development?

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When you exercise, you need more calories to gain muscle, but that doesn’t mean you should eat just anything. Good sugars are not bad for growth and muscle building, but many sweets do not meet what the body needs to achieve the goal.
Nutrition for muscle growth.

Depending on how intense your workouts are, you may need anywhere from 16 to 30 calories per day per pound of body weight. This does not mean eating a lot of ice cream or candy. For bodybuilders, the majority of calories should come from carbohydrates and not sugar, especially added sugar.

You also need 30 percent of your calories to come from fat, because these types of calories contribute to the production of testosterone, which plays a role in building muscle.

As for protein, it is a vital component of muscle development, and you need about a gram daily for every half kg of body weight, and this average can decrease or increase depending on the intensity of daily exercises.

Natural sugar versus added sugar

When talking about sugar and muscle growth, it is necessary to distinguish between natural sugar and added sugar, because they are not the same. So read food nutrient labels and avoid foods that are high in added sugar.

Natural sugars are those found naturally in healthy foods, such as milk and fruit, and are a source of many nutrients the body needs from protein, vitamins, and minerals, in addition to the role of fruit fiber in improving of intestinal functions.

When reading food labels, remember that the following are labels for added sugar: sucrose, maltose, brown rice syrup, maple syrup, fruit juice concentrate, and high-fructose corn syrup.

acceptable amount of sugar

The amount of candy you can eat depends on your gender. According to the American Heart Association, women should eat no more than 100 calories a day from added sugar and men should eat no more than 150 calories a day. This translates to 20 grams of added sugar for women and 38 grams for men.

Meals before and after training

Nutrition experts recommend eating: yogurt and bananas, or cereal and milk, or a grilled chicken sandwich before you exercise.

After you exercise, you can have a glass of chocolate milk, roasted chicken and roasted potatoes, or peanut butter and crackers. In other words, avoid added sugar after exercise, as it doesn’t help muscles recover after workouts.

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