{"id":1206,"date":"2024-06-13T05:29:33","date_gmt":"2024-06-13T05:29:33","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=1206"},"modified":"2025-02-05T12:14:17","modified_gmt":"2025-02-05T12:14:17","slug":"is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\/","title":{"rendered":"Is Sugar Really the Bad Guy When it Comes to Bodybuilding?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">We always call sugar the bad guy and cut it out every time we want to get &#8220;healthy.\u201d Sugar has got that bad rap in the fitness world. But\u2026 is it the villain it is made out to be, especially for bodybuilders? Let&#8217;s tap into the sweet truth about sugar, its impact on bodybuilding, and how much sugar you should consume.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sugar\u2019s Effect on Bodybuilding and Normal Sugar Intake Per Day<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Energy Levels:<\/strong> Sugar is the energy giver. It quickly boosts energy levels before an exercise session.<\/li>\n\n\n\n<li><strong>Muscle Glycogen:<\/strong> Sugars are stored as glycogen in the muscles. During an intense workout sesh, your body requires glycogen. Consuming enough sugar refills these reserves helps in muscle healing after an intense workout.<\/li>\n\n\n\n<li><strong>Reaction of Insulin:<\/strong> Sugar raises insulin levels, which is helpful after a workout because insulin helps speed muscle growth and repair.<br><\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Stevia vs. Sugar: The Sweet Debate on Healthy Sugar Intake Per Day<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fondly called \u201csugar-free sugar\u201d, Stevia is a plant-based and all-natural sweetener and one of the best and healthiest replacements for sugar. But how well does it do against sugar, especially for the needs of bodybuilders?<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Aspect<\/strong><\/td><td><strong>Stevia<\/strong><\/td><td><strong>Sugar<\/strong><\/td><\/tr><tr><td>Source<\/td><td>Extracted from the leaves of Stevia rebaudiana plant<\/td><td>Extracted from sugarcane or sugar beet<\/td><\/tr><tr><td>Sweetness Level<\/td><td>250 times sweeter than sugar<\/td><td>Baseline sweetness<\/td><\/tr><tr><td>Calories<\/td><td>Very low to zero calories<\/td><td>4 calories\/gms<\/td><\/tr><tr><td>Blood Sugar Levels<\/td><td>Doesn\u2019t raise it<\/td><td>Causes rapid spikes&nbsp;<\/td><\/tr><tr><td>Insulin Response<\/td><td>Doesn\u2019t affect insulin secretion<\/td><td>Increases insulin secretion, beneficial for post-workout glycogen replenishment<\/td><\/tr><tr><td>Weight Management<\/td><td>Helps weight control by reducing calorie intake<\/td><td>Leads to fat gain if not managed<\/td><\/tr><tr><td>Muscle Glycogen<\/td><td>Doesn\u2019t replenish muscle glycogen stores<\/td><td>Effective for replenishing muscle glycogen stores post-workout<\/td><\/tr><tr><td>Taste &amp; Aftertaste<\/td><td>Strong aftertaste that may not be preferred by all<\/td><td>Sweet with no aftertaste<\/td><\/tr><tr><td>Health Benefits<\/td><td>Potential anti-inflammatory &amp; antioxidant properties<\/td><td>None. Excessive intake linked to metabolic issues<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2024\/06\/Blog-2-3.jpg\" alt=\"\" class=\"wp-image-1208\" srcset=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/06\/Blog-2-3.jpg 900w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/06\/Blog-2-3-300x167.jpg 300w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/06\/Blog-2-3-768x427.jpg 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Much Daily Sugar Intake Is Healthy\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The American Heart Association says that the maximum recommended sugar intake is 36 grams (9 teaspoons) for men and 25 grams (6 teaspoons) for women per day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">For Bodybuilder:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bulking Phase:<\/strong> It\u2019s okay to have a loose hand on sugar for this phase, but better to keep the sugar intake to around 10% of calorie intake per day only. For every 3,000 calories a day, you can have 75 grams of added sugar.<\/li>\n\n\n\n<li><strong>Cutting Phase:<\/strong> Sugar intake should be more controlled to avoid unnecessary calories. Stick closer to the general recommendation of 25-36 grams of added sugar per day.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Sugar Intake Varies by Age<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">An average person is required to reduce their sugar intake as they age since their body can not process the sugar the same way it used to when younger. So if a young person of the age 10 to 30 is having around 7 to 8 teaspoons of sugar in a day it needs to reduce by a teaspoon or two as you age every decade.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have age induced ailments like diabetes then cutting down sugar is the only option to live a healthy and long life.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Reduce Sugar Intake Without Compromising Performance<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Reducing sugar intake doesn\u2019t mean giving up all your favourite treats. Here are some practical tips:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Read Labels: <\/strong>Sugar often hides in foods under names like sucrose, glucose, and high fructose corn syrup.\u00a0<\/li>\n\n\n\n<li><strong>Natural Sweeteners:<\/strong> Opt for natural sweeteners like honey, jaggery powder, or maple syrup, but use them sparingly due to their calorie content.\u00a0<\/li>\n\n\n\n<li><strong>Fruit: <\/strong>Satisfy your sweet tooth with fruits. They contain natural sugars along with fibre, vitamins, and minerals.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Read Also: <\/strong><a href=\"https:\/\/blog.muscleblaze.com\/generalfitness\/sugar-rush-or-crash-effects-of-sugar-on-your-energy-levels\/\">Sugar Rush or Crash? Effects of Sugar on Your Energy Levels<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Can Sugar or Stevia Help with Bodybuilding Supplements and Sugar Intake Per Day?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Though our body naturally produces <a href=\"https:\/\/www.muscleblaze.com\/categories\/pre-post-workout\/creatine?navKey=CL-5714\">creatine supplements<\/a> are commonly used by bodybuilders to improve performance and muscle growth. Creatine Monohydrate by <a href=\"https:\/\/www.muscleblaze.com\/\">MuscleBlaze<\/a> is one of the best supplements for bulking up. With no added sugar you can make sure to take it in the way that is best for your needs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quick Tips:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sugar it up:<\/strong> Adding some sugar to your creatine supplement can improve its absorption. The insulin spikes due to sugar in a healthy way and pumps creatine into muscles more effectively.<\/li>\n\n\n\n<li><strong>Dosage:<\/strong> Usually mixing up creatine with a good post-workout shake makes it yummy and more enriched, even going as far as helping with its absorption.<\/li>\n\n\n\n<li><strong>Timing:<\/strong> You can take it shortly- before or after you exercise, or split your daily dose and take it throughout the day.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2024\/06\/Blog-3-3.jpg\" alt=\"\" class=\"wp-image-1209\" srcset=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/06\/Blog-3-3.jpg 900w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/06\/Blog-3-3-300x167.jpg 300w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/06\/Blog-3-3-768x427.jpg 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Takeaway<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sugar isn\u2019t totally bad, but like all things, we need to make sure we do not go overboard with it. Understanding how to balance sugar intake can enhance performance and support overall health can help bodybuilding go a long way. So, the next time you reach for that post-workout snack, you\u2019ll know just how much sweetness your body can handle!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources:<\/strong><br>https:\/\/www.healthline.com\/health\/food-nutrition\/sugar-facts-scientific<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">https:\/\/www.cnn.com\/2016\/09\/23\/health\/best-worst-sugar-workout\/index.html<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We always call sugar the bad guy and cut it out every time we want to get &#8220;healthy.\u201d Sugar has got that bad rap in the fitness world. But\u2026 is it the villain it is made out to be, especially for bodybuilders? Let&#8217;s tap into the sweet truth about sugar, its impact on bodybuilding, and [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":1207,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[3,4],"tags":[],"class_list":["post-1206","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bodybuilding","category-generalfitness","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sugar Intake Per Day - Really the Bad Guy for Bodybuilding?<\/title>\n<meta name=\"description\" content=\"Discover the truth about sugar intake per day impact on bodybuilding. 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Learn how much sugar is healthy, the benefits of stevia.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\/\" \/>\n<meta property=\"og:site_name\" content=\"MuscleBlaze Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-13T05:29:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-05T12:14:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2024\/06\/Blog-1-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shaivy Choubey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shaivy Choubey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/\"},\"author\":{\"name\":\"Shaivy Choubey\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/person\\\/ddd86dac214871db410de0d62fd5b934\"},\"headline\":\"Is Sugar Really the Bad Guy When it Comes to Bodybuilding?\",\"datePublished\":\"2024-06-13T05:29:33+00:00\",\"dateModified\":\"2025-02-05T12:14:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/\"},\"wordCount\":832,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2024\\\/06\\\/Blog-1-2.jpg\",\"articleSection\":[\"Bodybuilding\",\"Generalfitness\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/\",\"name\":\"Sugar Intake Per Day - Really the Bad Guy for Bodybuilding?\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/is-sugar-really-the-bad-guy-when-it-comes-to-bodybuilding\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2024\\\/06\\\/Blog-1-2.jpg\",\"datePublished\":\"2024-06-13T05:29:33+00:00\",\"dateModified\":\"2025-02-05T12:14:17+00:00\",\"description\":\"Discover the truth about sugar intake per day impact on bodybuilding. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\\\/ blogs\\\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. 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