Speaking of sweet, the first and perhaps the main source of it is sugar, which is present in one form or another in the vast majority of food products. And we are talking not only about that free-flowing white powder, which is usually poured into tea or coffee, but also about the type of sugar that is invisibly present in various baked goods, sweets, drinks, fruits and many other places. Sugar is unpopular in bodybuilding for the simple reason that it is a source of fast carbs, which tend to be converted into body fat. However, let's first figure out what he is in general, and then we will start from this.
Sugar is a natural vegetable product. 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 it with more than half of all energy processes occurring in the body. Including, it has a great influence on the work of the brain. With a decrease in glucose levels in the body, 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, sweet when playing sports helps to replenish the body's energy reserves. This is the first thing to understand when it comes to sugar-containing foods. 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 the waist or kilograms of weight, a person removes sugar from the diet, but at the same time piles on vegetables, fruits, dried apricots, prunes, raisins and other products that contain glucose and fructose and sucrose ... Therefore, there are such cases when giving up all "obviously" sweet, "non-obvious" sweet does not allow the numbers on the scales to indicate weight loss.
Approximately 35-40 minutes after strength training, a "carbohydrate window" opens in the body. At this time, the absorption of carbohydrates is twice as active as during sports, and it is during this period that it is necessary to replenish the reserves of glycogen spent by the muscles - the main storage carbohydrate that is stored in the muscles. With a sharp drop in blood glucose levels, the body begins to intensively consume muscle glycogen, which reduces muscle building exercises to zero. In addition, stress hormones, cortisol and adrenaline, “work” during training, which increase activity and endurance. And after its end, their action must be blocked - insulin will cope with this.
So, after training, you can eat something sweet. Slow carbohydrates do not work here: while they are absorbed, the body will already pick up muscle glycogen. In addition, insulin helps the absorption of amino acids. Without harm to the body, after intense sports exercises, you can consume 30-60 g of carbohydrates. It can be a few juicy berries, dried apricots, a piece of chocolate or marshmallows. The main thing is without fanaticism!
By 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 the so-called simple sugars, or as they are commonly called monosaccharides. Sucrose, in turn, is a disaccharide, that is, it contains one molecule of fructose and one glucose. Now let's figure out what to do with this information. The fact is that digestive enzymes in the body are involved in the decomposition of all carbohydrates entering the body into glucose, which affects the blood sugar level. So, no matter what carbohydrates you consume, simple or complex, their primary function in any case will be to supply the body with energy.
The haphazard and frequent intake of large amounts of simple carbohydrates overloads our body. These carbohydrates have a very quick, albeit short-term, effect on blood sugar levels, which in turn eliminates hunger. After the short-term effect of the fast carbs wears off, the body reactivates to seek longer-lasting energy sources to satisfy the feeling of fullness. Problems begin when he cannot find sources of complex carbohydrates.
In this situation, as a source of energy, he begins to consume auxiliary nutritional components - 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 hunger is an indicator of muscle breakdown. So it turns out that sweets in bodybuilding, when consumed excessively, leads to the formation of body fat, and fasting leads to a loss of muscle volume. And how to achieve a balance in this matter, read the article "The principles of proper nutrition."