Sugar After a Workout: Quick Summary
Sugars after a workout can actually help support recovery when used the right way.
This guide helps with:
• Replenishing glycogen after training using smart sugar strategies
• Supporting muscle repair when sugar is paired with protein
• Knowing when to consume sugar before a workout can enhance performance
Ideal for:
• Lifters
• Endurance athletes
• Anyone serious about recovery, performance, and muscle growth
Includes helpful tips on:
• The best types of sugar to use before and after workouts
• Answers to: Does sugar affect muscle growth?
For custom nutrition support and workout guidance, track your progress with the 1st Phorm App.
I think sugar gets a bad rap. I mean ... is sugar really as bad for you as people say it is? Well ... not necessarily.
Sugar is a carbohydrate, and like any other carbohydrate, your body needs it for energy. Carbohydrates are actually your body’s preferred source of energy. This is especially true during high-intensity exercise.
It’s more important to think about what your body does with sugar than the sugar itself. Take post-workout, for example. After exercise, your body can actually use sugar to benefit you in a way it wouldn't normally be able to.
Believe it or not, eating sugar after a workout can actually be very beneficial for post-workout recovery. But does sugar affect muscle growth as well? I'll explain everything you need to know below...
In This Article:
• What Type of Sugar Are We Talking About?
• Is It Good to Have Sugar After a Workout?
• What About Sugar Before a Workout?
• All Things in Balance
What Type of Sugar Are We Talking About?
First of all, what are we referring to when we talk about sugar? Well, "sugar" is an umbrella term that can refer to simple carbohydrates, such as...
• Sucrose (table sugar)
• Lactose (found in milk and milk products)
• Glucose (the form used in the body)
• Dextrose (from corn or wheat)
• Fructose (fruit sugar).
Most of the foods we eat regularly have sugar in them. Yes … even fruits and vegetables.
We just use the term “sugar” to describe all of these because they aren’t as hard for the body to break down.
The main difference between the different types of sugars is how your body absorbs, processes, and begins using them as fuel.
But when most people think of “sugar,” they’re usually referring to sucrose. Sucrose is table sugar, and what gets added to most foods for sweetness. People tend to overeat sucrose regularly because it tastes good.
Overconsumption of sucrose can lead to issues with blood sugar regulation. So, how in the world can sugar be good after a workout? Here's how...
Is It Good to Have Sugar After a Workout?
To understand how eating sugar after a workout can help your body, we have to back up and talk about what your body does with carbohydrates. After all, sugar is a simple carbohydrate.
You see, when you eat any form of carbohydrates, your body breaks them down into glucose. This glucose is then used for fuel immediately. Extra glucose that your body doesn't need right now is then stored for later.
Remember, sugars are a type of carbohydrate, so your body does that with sugars as well. So, what's the difference? Well, your body can break them down much quicker and more easily. This is important for one reason ... insulin.
Once any non-glucose sugars are converted to glucose, your body will release the hormone, insulin, which tells your muscle, liver, and fat cells to take in fuel. It also triggers your body to start absorbing other nutrients, like amino acids, from protein.
Normally, you don't want to spike insulin levels often. That's because these repeated cycles can lead to heart problems, obesity, and other issues. Post-workout is different, though ... let me explain.
You see, during a workout, you’re obviously using energy. That energy comes primarily from your glycogen stores, which is stored glucose.
During your workout, you deplete these stored sugars, and you also create micro tears in your muscle tissue. So, immediately after a workout, your body wants to restore this energy and fix the muscle damage.
To do this, you will need both carbohydrates and protein ... carbohydrates to replenish glycogen, and protein to repair the muscle. This goes back to why it can be beneficial to spike insulin after your workouts ... because it can speed up recovery. The main reason for this is because of its anti-catabolic properties (1).
The faster the sugars and protein can get into the muscle, the faster you kick-start the recovery process. Like I mentioned earlier, insulin helps your body accept these nutrients. That's why it's so important to utilize a rapid-digesting protein and carbohydrate source after training, like our Phormula-1 and Ignition.
Phormula-1 is whey protein isolate. It's designed to digest and assimilate very rapidly to jump-start the recovery process.
Ignition is a dextrose monohydrate powder. It's the most ideal sugar you can consume post-workout. The reason for this is simple ... it's what your body breaks all carbs down into before it can be used for energy. So really, your body doesn't need time to process the carbohydrate into glucose ... further speeding up recovery.
More importantly, though, glucose warrants 6x the insulin response than normal table sugar! This higher insulin response can help your body accept nutrients and jump-start recovery as well. Ignition also comes with a blend of vitamins, minerals, and electrolytes to replenish everything your body is proven to deplete during intense exercise.
What About Sugar Before a Workout?
Now that we've discussed the benefits of sugar after a workout, it's only natural to wonder about the role of sugar before you hit the gym. Can sugar be beneficial pre-workout as well? It sure can!
For one, it offers a quick energy boost in the form of an easily digestible simple carbohydrate. This can be particularly beneficial for high-intensity workouts, providing the necessary quick bursts of energy to enhance performance.
Also, by having sugar before a workout, you can ensure that your glycogen stores are adequately replenished. You see, your body will store a portion of the carbohydrates you eat in the muscle and liver as glycogen. During your workouts, your body can pull from muscle glycogen for fuel.
By replenishing these glycogen stores before you work out, you may notice a difference in your overall strength, energy, and performance!
So by all means ... Have some sugar or simple carbs before your workout. Doing so could very well take your training to the next level!
All Things in Balance
Using sugar before or after a workout can be a powerful way to help boost your performance and recovery. But, if you force your body into that insulin and sugar cycle too often ... it can lead to health complications.
That's why I recommend saving the sugar for your workouts and in moderation.
If you're looking for a carbohydrate you can use directly after your workout with protein, we offer Ignition. It's also designed to be mixed directly with your post-workout recovery protein!
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Fujita S, et al. Effect of insulin on human skeletal muscle protein synthesis is modulated by insulin-induced changes in muscle blood flow and amino acid availability. Am J Physiol Endocrinol Metab. 2006;291(4):E745-54.
