WEEK SIXTY-NINE :: Is Sugar Bad For A Bodybuilder?

[the_fake_webmaster]

* Note: How can I win? Answer all questions in the order that they are asked.
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TOPIC: Is Sugar Bad For A Bodybuilder?

For the week of: March 23rd - March 29th
Wednesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Sugar has become possibly the most controversial substance for bodybuilders. Even though sugar can be a huge weight gainer and cause diabetes, could it also be useful for a bodybuilder? There have been many people using sugars post-workout, and there have also been many people switching to complex carbohydrates. So what is the answer?

Is sugar bad for a bodybuilder?

What are the negatives of sugar?

Does using sugar have any benefits for a bodybuilder?

Are there certain times, such as post-workout, where an insulin spike could be useful to a bodybuilder?

How much sugar do you think an average bodybuilder should consume?

BONUS QUESTION: Have you had any issues or success using sugar?

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Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks,
Will
Webmaster
Bodybuilding.com

[hottzo]

sugars do raise insulin levels, insulin promotes fat storage and high levels of insulin suppress the glucagon and growth hormone. the funny side is, that insulin is indeed an anti-catabolic factor and an anabolic agent. Researches show that it prevents muscle breakdown. Insulin is also an amino acid, nutrient and creatine transporter (<-amino). Right after training we need high levels of insulin to maximize the transfer of nutrients to muscles to ignite growth. The key factor to promote muscle growth is to eat sugars right after training along with your creatine and other aminos you might wish. The higher the insulin levels this time, the more nutrients are transported to the muscles.

For the success of this, you need to realise your body needs of sugars are most right after training where glycogen leves are very low and are needed. The sugars you'll eat then will be used for recovery and to fuel your muscles with glycogen and start the protein synthesis. you need a high glycemic cardbs right after training, along with protein in ratio, carbsrotein=3:1. best sugars are monosaccharides{dextrose/glucose}, because they don't need to be broken down on smaller saccharides, so they are immediately digested/absorbed.

I always combine post-workout shake (protein+creatine mono+dextrose) to pump up muscle building + recovery. When i took creatine mono, i noticed it wasn't nicely absorbed and didn't have the same effect as it had along with dextrose.

Final comment: Thumbs up for sugars {avoid redefined sugars}, but focus on that consuming sugars is best right after training. If glycogen levels in liver are filled up, then any sugars you eat will be stored as fat. Glycogen levels in liver are emptied every 10-12 hours.

[Officer Farva]

I do feel that sugar has a place among the bodybuilding community. However it depends on what kind of sugar and when you ingest it. The way I fit this into my diet, is by having some fruit or some 100% juice before and after my workouts. I felt that natural sugars (fructose) worked best for me. Dextrose did work but was I soon grew tired of mixing drinks and special ordering the stuff online so I looked for the relatively inexpensive way to take in simple carbs and found that it already existed in my diet. Only slightly out of wack. Like a desert after dinner. I definitely needed to try eating this before I worked out.
Fructose is a simple sugar (monosaccharide) found in honey; tree fruits; berries; melons; and some root vegetables, such as beets, sweet potatoes, parsnips and onions. If people don't believe me just do me a favor and do a search on google and see for yourself the benefits. According to Wikipedia.com, "Fructose has by some been hypothesized to cause obesity (Elliott et al 2002), elevated LDL cholesterol and triglycerides, leading to metabolic syndrome. However, supplementation with fructose in the diet in human subjects has not led to increased obesity." What's that you say, you want even more reason to try fruit instead of stupid energy drinks? Take a look at the ingredients list on the apple you're munching on. Notice there is nothing on it? Now look at that "bodybuilding" energy drink. How's about the label on that one? Wow look at all the strange chemicals. Wonder what the effects of those chemicals are seeing as though man has only known about them for so long? Fruit has been known to man for thousands of years and it's never been known to cause any sort of illness.
So in addition to getting simple sugars you are also getting important vitamins. It's important to eat to take in some fruit shortly before working out because you want the sugar will absorb quickly into the body and surely you want some energy kicking in when your doing your routine. You also need to take in more fruit after working out because you want to pump those carbs into your body ASAP. Fruit will do the trick. So next time mix a banana or better yet even two into that protein shake. Even if you are still skeptical about what I wrote, try it for a week and see how you like it? Doesn't work and it's not for you, then don't use it anymore and go on with your same old. Rest assured your body will love it.

[RippedJordanian]

im gonna writ ethe best articel for this. nnobody try to get 1st place lol

[-CK]

File Attached:

[hottzo]

never supplement with fructose from the shelf(refined sugar). only in their natural form and only honey has enough fructose, but has is extremely high in calories : "http://www.nutritionreporter.com/fructose_dangers.html"

also you get fructose buy getting sucrose in your supplementation, which breaks down to glucose and fructose.

Fructose accounts for only 5 to 7.7 percent of the wet weight of cherries,pears, bananas, grapes, and apples. That's about 5.5 to 8 teaspoons per pound of fresh fruit. There's even less fructose - 2 to 3 percent, or roughly 2 to 3 teaspoons per pound - in strawberries, blackberries, blueberries, oranges, and grapefruit. Honey, refined by bees, contains 40 percent fructose, but its extreme sweetness deters most people from consuming it in large amounts.

I do feel that sugar has a place among the bodybuilding community. However it depends on what kind of sugar and when you ingest it. The way I fit this into my diet, is by having some fruit or some 100% juice before and after my workouts. I felt that natural sugars (fructose) worked best for me. Dextrose did work but was I soon grew tired of mixing drinks and special ordering the stuff online so I looked for the relatively inexpensive way to take in simple carbs and found that it already existed in my diet. Only slightly out of wack. Like a desert after dinner. I definitely needed to try eating this before I worked out.
Fructose is a simple sugar (monosaccharide) found in honey; tree fruits; berries; melons; and some root vegetables, such as beets, sweet potatoes, parsnips and onions. If people don't believe me just do me a favor and do a search on google and see for yourself the benefits. According to Wikipedia.com, "Fructose has by some been hypothesized to cause obesity (Elliott et al 2002), elevated LDL cholesterol and triglycerides, leading to metabolic syndrome. However, supplementation with fructose in the diet in human subjects has not led to increased obesity." What's that you say, you want even more reason to try fruit instead of stupid energy drinks? Take a look at the ingredients list on the apple you're munching on. Notice there is nothing on it? Now look at that "bodybuilding" energy drink. How's about the label on that one? Wow look at all the strange chemicals. Wonder what the effects of those chemicals are seeing as though man has only known about them for so long? Fruit has been known to man for thousands of years and it's never been known to cause any sort of illness.
So in addition to getting simple sugars you are also getting important vitamins. It's important to eat to take in some fruit shortly before working out because you want the sugar will absorb quickly into the body and surely you want some energy kicking in when your doing your routine. You also need to take in more fruit after working out because you want to pump those carbs into your body ASAP. Fruit will do the trick. So next time mix a banana or better yet even two into that protein shake. Even if you are still skeptical about what I wrote, try it for a week and see how you like it? Doesn't work and it's not for you, then don't use it anymore and go on with your same old. Rest assured your body will love it.

[Stonecoldtruth]

Sugar has become possibly the most controversial substance for bodybuilders. Even though sugar can be a huge weight gainer and cause diabetes, could it also be useful for a bodybuilder? There have been many people using sugars post-workout, and there have also been many people switching to complex carbohydrates. So what is the answer?

Introduction:

It is hard to know where to start when it comes to sugar. It appears to be, well, EVERYWHERE. Most people in today’s society would not be able to spot sugar on an ingredient list if it were staring them in the face. How on earth did sugars get so confusing? Glucose? Fructose? Tagatose? Sorbitol? Xylitol? Maltose? Lactose? What on earth!? Before we scare too many people off, let’s try to understand these sugars.


Is sugar bad for a bodybuilder?

To answer this question we need to first understand just WHAT sugar is! Simply put, sugar is a form of energy. That is to say it is a simple carbohydrate composed of CHO (carbon, hydrogen, and oxygen). While that seems simple it barely scratches the surface of sugars. There are various types of sugars that bodybuilders may use, such as:

- Monosaccharides (single sugars): Some examples of the single sugars are Glucose and Fructose. These follow a 1:2:1 CHO ratio.
- Disaccharides (double sugars): Our double sugars are more complex, seeing as they contain various simple sugars. For example, Sucrose contains one molecule of Glucose and one of Fructose.
- Polysaccharides (complex carbohydrates): Our complex carbohydrates are basically a long chain of Monosaccharides. They also contain other nutrients that our single and double sugars lack.

Now that we understand WHAT sugars (and carbohydrates) are, we shall evaluate how they act and react inside our bodies:

Carbohydrates, regardless of what type, serve one main purpose - energy. The various types of carbs provide different energy reactions in your body, which we can use to our advantage. Each carbohydrate is ranked on what is known as the GI Index, which can be found here: http://www.bodybuilding.com/fun/gi_index.htm.

The higher the GI index the faster the carbohydrate is converted to Glucose. Once the carbohydrates are converted to Glucose the pancreas releases insulin, and the purpose of the insulin release is to (put very basically) store the glucose as energy. The problem with this process is that many of the higher GI foods are taken in too much abundance, and we end up with extra glucose which can be stored as fat. This is where the 'bad' theory behind sugars comes in to play. The lower the GI rating of a food, the less of a rise in insulin your body will see. This allows us to still consume larger quantities of appropriate carbohydrates without a negative effect. In addition, the more complex carbs provide a longer lasting energy than the simple carbs.

With those basics covered it is easy to see that there is no way to just say, "Carbs are bad, m'kay?"' Personally, I dislike the entire good/bad classification when it comes to foods and how they relate to our dietary needs. Sugars CAN be bad if used over abundantly or with improper timing, but with proper understanding and timing we can find vast benefit from the various carbohydrates.


What are the negatives of sugar?

Probably the biggest negative attached to sugars is that it is addictive. Secondary to the fact that sugars are addictive would be that they possess (aside from complex carbs) no nutritional value. So we are essentially pumping our body full of something it does not generally need. Again, there is a time and place for every sugar.

There are MANY purported negatives associated with sugar. For argumentative purposes many are listed below, although some are not based on solid scientific foundation:
- Can increase tooth decay
- Contributes to Obesity
- Can cause Diabetes
- Increases PMS Symptoms (I had to verify this with my wife, heh)
- Can cause Hyperactivity in Youth
- Thought to contribute to Heart Disease, Cancer, and Depression.

As you can see, the potential negatives of sugar are bountiful but these can be controlled with proper timing and moderation.


Does using sugar have any benefits for a bodybuilder?

Here is what we have all been waiting for, the explanation of how in earth sugars can benefit us. Complex carbohydrates are obviously a better source of energy than simple sugars, seeing as simple sugars are more of a rush and crash type of energy. Furthermore, the only publicly touted benefit of sugar is as for flavoring.

However, we bodybuilders make use of our knowledge to use sugar to our benefit. Remembering that simple sugars cause a rise in insulin, commonly referred to as an insulin spike. The higher the GI rating of the food, the more efficient this will be. So the main benefit of sugar is it's ability to cause an insulin spike. This leads us to our next question.

Are there certain times, such as post-workout, where an insulin spike could be useful to a bodybuilder?

Indeed! Post-workout is the ideal time for an insulin spike. For our methods we are going to combine our Post-Workout Protein Shake (an essential part of Post Workout Nutrition) with a high GI-rated carbohydrate. For our example we will use Dextrose, which is a Monosaccharides with a chemical composition of C6H1206.

We learned earlier that an insulin spike stores glucose as energy, but now we shall expand on that. When we create an insulin spike our body draws the glucose into our muscles. Along with the glucose our body is going to draw in the amino acids we just took in via our protein shake. In addition, Insulin has also been shown to stop the process of protein breakdown (a typical post-workout reaction where the body uses protein for energy).

There are also certain products which work better when combined with an insulin spike. Most creatine monohydrate products are more effective if driven into the muscles by an insulin spike. The idea is basically that you are allowing other nutrients to 'piggy back' on the glucose that is being transported.

How much sugar do you think an average bodybuilder should consume?

Ideally, bodybuilders should avoid simple sugars except for the post-workout insulin spike. The amount required for a proper insulin spike varies, so finding what is right for your body may take some work. If I had to give a number, I’d recommend starting at around 25g of dextrose in your Post-Workout shake and adding if necessary.

Aside from those simple sugars, bodybuilders should find the rest of their carbohydrates from complex carbs that are lower on the GI index. Oatmeal, Rice, Yams, and Potatoes are just a few of the examples of 'good' carbs that bodybuilders can make use of.

BONUS QUESTION: Have you had any issues or success using sugar?

Probably the most beneficial move I've made in my bodybuilding lifestyle was invoking the post-workout insulin spike. I've noticed greater gains, recovery time, and even appetite control when I make use of this sugary tactic. Aside from my post-workout insulin spike, I avoid carbs like the plague. I've found through trial and error that my addiction to sugar makes it an all or nothing game for me. I follow a ketogenic diet in which the only carbs I intake are my Post Workout Dextrose and plenty of Fibrous green veggies. However, almost all of my bodybuilding friends do make regular use of sugars and carbs in their diets, and have found much success.


Thank you for taking the time to read my article guys,

Joshua Graston aka stonecoldtruth

[rockinmoroccan]

Sugar has become possibly the most controversial substance for bodybuilders. Even though sugar can be a huge weight gainer and cause diabetes, could it also be useful for a bodybuilder? There have been many people using sugars post-workout, and there have also been many people switching to complex carbohydrates. So what is the answer?

Introduction

Sugar, in American society, is often considered the poster child of unhealthiness, against which other foods are measured and compared
(as in the glycemic index http://www.bodybuilding.com/fun/gi_index.htm.). Though as one can expect with a substance “so unhealthy,” it is also perhaps the most popular and craved for macronutrient in existence. The average American consumes 5 pounds of sugar a month! There are many forms of sugar, whether they be monosaccharides, disaccharides, or polysaccharides:
A brief explanation of the three forms of sugar follows:
Monosaccharides-Simple sugars that are quickly absorbed in the body; glucose
Disaccharides-Simply put, two monosaccharides bonded together by condensation
Polysaccharides-Complex sugars such as starch or glycogen
Sugar is also a simple form of carbohydrate. This is why “sugar” is a subcategory of “carbohydrates” on your foods’ nutrition facts.

Is sugar bad for a bodybuilder?

Despite an overwhelming majority deeming sugar to be the prototype of unhealthiness (which I am not saying is an unfounded belief), upon further research, there are times when the substance can be beneficial. Bodybuilding is one example-ever wonder why there is an abundance of sugar in creatine? This is because sugar can accelerate the process by which the creatine is absorbed for use. Also, sugar can provide us bodybuilders with that quick boost of energy needed for rapid, intense workout sessions. However, sugar can just as quickly cause detrimental effects, which will be elaborated on in the subsequent section.

Just remember that every food has its purpose, and as a bodybuilder I know that the time at which a food is eaten can make the difference in whether the food is beneficial or detrimental. For example, taken post-workout, sugar is considered essential to restore insulin levels, but taken in excess before sleep is usually a request for more fat tissue.
From past experience and as a rule of thumb, the longer you wait after a workout to indulge in some form of sugar, the more the detrimental effects begin to take over and outweigh the benefits.

Since the time in which sugar is consumed can play such a factor in whether the substance is helpful or harmful, I believe it's reasonable to conclude that sugar can either be good or bad, depending on when it is ingested.


What are the Negatives of Sugar?

The immediate cause of excess sugar intake is known as an insulin spike. Insulin is a hormone secreted within the pancreas-it is released primarily at the time of an increase in one’s blood sugar, which is induced by a large intake of sugar. Insulin is also the substance that helps our body extract the calories from sugar-without insulin, our body might feel as if it is starving, even during a 4000 calorie bulking season! A spike in insulin, however, is detrimental to the body. Some of the results of an insulin spike are fatigue, slowed performance (following the short burst of energy that simple sugars provide), and fat storage. Also, I believe that sugar is a very pro-inflammatory substance (as the glycemic index would suggest), and thus it may contribute to some inflammation-induced diseases such as acne. Sugar may also lead to diabetes.

Some other documented negatives of sugar:

-Sugar can suppress the immune system (making you more vulnerable to sickness)
-Sugar can weaken eyesight
-Sugar can lead to chromium and copper deficiency
-Sugar can decrease growth hormone levels
-Sugar is in most cases an addictive substance

Clearly, there are definite issues that are linked to high sugar consumption. As i suggest with most nutrients, experiment with varying doses of sugar consumption to see how you personally respond.

Does Sugar have any Benefits for Bodybuilders?

The dreaded insulin spike interestingly has a significant up-side for bodybuilders. A rise in insulin levels is actually anabolic! Sugar will help you put on mass, but know that can be considered the “dirty” mass characterized by an increase in fat tissue. So for all of you ectomorphs out there, an increase in sugar intake can help you reach your weight-gaining goals. Another benefit of sugar is its aiding in creatine absorption. This was MuscleTech’s idea behind a large use of sugar in Cell-Tech- to increase the speed at which creatine and carbohydrates are absorbed due to the intramuscular energy-storing properties of insulin.

In addition to the creatine transport and anabolic benefits that sugar provides, one must not fail to mention the sugar's ability to provide quick bursts of energy for rapid, intense activity. After all, as a carbohydrate, sugar's purpose above all else is to provide energy. The "sugar high" accompanied with sugar consumption is not to be underestimated-it provides abundant energy to fuel brief physical activity.

Are there certain times, such as post-workout, where an insulin spike could be useful to a bodybuilder?

An insulin spike is most useful after an intense workout. After a grueling workout, glycogen is depleted in the body, and subsequently, cortisol levels rise which causes muscle to enter a catabolic state. Talk about an unfavorable environment for hypertrophy! Thus, when many novice weight lifters feel they are indeed growing after a workout even without eating directly after, they are sorely mistaken. One of the ways to fight off muscular atrophy post-workout is by an immediate ingestion of sugar, to restore insulin and blood sugar levels. Keep in mind that your body is not very effective at storing fat post-workout, giving more initiative for sugar consumption. With sugar, in combination with some Optimum Whey Protein, you will be on your way to muscular hypertrophy.

How much sugar do you think an average bodybuilder should consume?

The amount of sugar a bodybuilder should ingest depends largely on his or her goal. For post-workout purposes, I believe that weight gainers would benefit most at a 1:2 ratio, or a gram of sugar for every 2 pounds of lean bodyweight. This should give the bodybuilder the anti-catabolic effect they are looking for, without too much of a downside associated with high ingestion of sugar. An average bodybuilder and even a cutter would be best served with a 1:4 ratio, or a gram of sugar for every 4 pounds of lean bodyweight. I include cutters because one must recall that the body is not effective at storing fat post-workout, so if you are looking to maintain a low body-fat percentage while reaping the anti-catabolic effects of the insulin spike induced by consuming sugar, a 1:4 ratio of sugar/lean body weight is appropriate.

As previously stated, since there is such variation from person to person in sugar response, it is of utmost importance for one to test different ratios for themselves. Keep a log and analyze how you feel taking different amounts of sugar, and how you think you benefited.

BONUS QUESTION: Have you had any issues or success using sugar?

From my experience as a bodybuilder, I am ambivalent towards sugar. One reason why I support its use is its assistance in creatine absorption. In my first year of bodybuilding, I used standard micronized creatine without sugar. My results were satisfactory, but I had heard excellent things about supplements combining both creatine and sugar. Thus, I tried MuscleTech Cell-Tech, and my gains greatly increased.
However, I have had some issues with sugar. In my days as a novice, I ingested sugar in great excess and often suffered the consequences. For example, after the sugar rush that accompanied high sugar intake had passed, I often became tired and lazy. Also, I feel the pro-inflammatory effects of high sugar consumption could have contributed to some minor skin issues. Furthermore, I noticed that I was getting sick more often, which I believe can be attributed to the superfluous consumption of sugar, as sugar is said to suppress the immune system. From these experiences, I suggest not to overindulge in sugar, but to find the right equilibrium between its benefits and tribulations.

Thanks for your time and Good Luck!

Bryan Shapiro
Bodybuilding.com fan

[mivi320]

Is Sugar Bad For A Bodybuilder?

Intro

It's been proven to cause diabetes and is quite possibly one of the reasons why America is facing an obese epidemic. There is absolutely no way sugar can be good for us, is there?

As bodybuilders, we follow very strict diet guidelines and often refrain from eating sugar.

Although some bodybuilders still swear by drinking weight gainers that are loaded with sugar and the fact that some bodybuilders put a form of sugar (dextrose) in their post workout shake to shuttle nutrients into their muscle cells, is this stuff really necessary?

Is sugar bad for a bodybuilder?

The key to a healthy eating lifestyle -- not only for bodybuilders, but for everyone in general is moderation. Sugar itself is not the devil and a little here and there isn't going to make you look like the Michelin man. However, eating excessive amounts of sugar will.

In fact, I know several local bodybuilders that go to my gym that use sugar in lue of those skeptical artificial sweeteners on the market. The reason being that they'd rather take the "all natural route," and shy away from those chemicals in artificial sweeteners.

Sugar is extremely low in calories as well and it doesn't take many tablespoons to sweeten whatever it is you put it on. Therefore, 2 tablespoons of sugar (less than 100 calories) on your morning bowl of oatmeal isn't going to hurt you in the long run. However, those sketchy artificial sweeteners will.

In short, sugar is not "bad" for a bodybuilder. The key with sugar, and diet in general, is moderation!. Abide by this principle and expect fantastic results!

What are the negatives of sugar?

There are a ton of negatives to excess sugar consumption -- diabetes being the most prevalent.

Again, moderation is key. You will not get diabetes from eating 2 tablespoons of sugar daily.

The negatives of sugar:

• Sugar can produce a significant increase in triglycerides.
• Sugar can cause hypoglycemia.
• Sugar can cause tooth decay.
• Sugar contributes to obesity.
• Sugar can damage the pancreas.
• Sugar interferes with the mineral relationships in the human body.

Several of these reasons are why the American people are fighting an obese and healthy epidemic.

The fact that most obese people have high triglyceride levels can easily be correlated to the fact that these same people indulge in foods that are loaded with excess sugar.

The fact that sugar causes hypoglycemia, which is essentially a type of low-blood sugar level, that occurs after meals can easily be correlated to obesity as well.

The reason being that once you're insulin levels are low, you will most likely turn to something that will give you a quick "boost" -- most of the times that something is loaded with excess sugar.

In short, sugar has several negatives -- but it's important to remember that most of these negatives are experienced only when sugar is eaten in excess consumption. Again, moderation is key.

[mivi320]

continued

Does using sugar have any benefits for a bodybuilder?

The fact is that all carbohydrates eventually convert to sugar in the body. Now, whether sugar has any benefits for a bodybuilder is a double-edged sword.

The good being that sugar is highly anabolic, as it releases a large amount of insulin in the human body. This means better gains in muscle mass. That’s definitely a plus.

The bad being that the insulin released by the sugar is also easily converted to fat! So if you're a "dirty bulker," sugar can benefit you tremendously.

It is the writer's opinion that "clean bulking" is the way to go. That means plenty of complex carbohydrates, lean proteins, and healthy fats.

Those that "dirty bulk" with the help of sugar are simply looking for a quick fix and will ultimately have a much harder time cutting down after they realize their stomach has blown up like a beach ball.

Remember, bodybuilding is a marathon -- not a sprint!

Are there certain times, such as post-workout, where an insulin spike could be useful to a bodybuilder?

For years, bodybuilders have always used the infamous insulin spike as a way of shuttling nutrients into the muscle cells after a brutal workout.

Recently, many bodybuilders have switched to complex carbohydrates post-workout and claim to see "leaner gains."

I, and many others, have realized that sugar is not needed after a weight lifting workout -- as complex carbohydrates can easily get the job done just as well without the bloat.

Research shows that bodybuilders and lifters don't entirely deplete their muscle glycogen in a 60-90 minute weight lifting workout. Therefore, immediate glycogen replenishment is clearly not needed.

Think about it. We're not severely depleting our glycogen levels by working out for 60-90 minutes.

A marathon runner is going to need that quick insulin spike after running a 2 hour marathon, as his or her glycogen levels will be severely depleted.

Don't get me wrong, a bodybuilder needs glycogen replenishment after a workout, but that can easily be achieved by a post-workout shake of complex carbohydrates and whey protein.

I, and many others, have seen MUCH better gains after switching to the complex carbohydrate and whey protein combo. There you have it, anecdotal evidence and research regarding the issue, what more do you need?


How much sugar do you think an average bodybuilder should consume?

There really isn't a set quota on how much sugar an average bodybuilder should consume.

Ideally, you should keep sugar consumption to a minimum. Use it to sweeten you're bland tasting oatmeal, use it when you bake you're protein bars, put it on fruit, use it here and there.

It all comes down to moderation!


Have you had any issues or success using sugar?

When I used sugar (dextrose) in my post-workout shake, I experienced an insulin crash 30 minutes after drinking the shake.

I can remember napping after I drank the shake on several occasions. Last time I checked, you're supposed to be energized after a workout -- not sleeping.

I also experienced bloating and fat storage around my midsection when using sugar post-workout.

Once I made the switch to complex carbohydrates and whey protein post-workout, I felt great and looked much better!



Live life to the fullest,


Mike

[b0dybu1ld3r]

Sugar has become possibly the most controversial substance for bodybuilders. Even though sugar can be a huge weight gainer and cause diabetes, could it also be useful for a bodybuilder? There have been many people using sugars post-workout, and there have also been many people switching to complex carbohydrates. So what is the answer?

Introduction:

When people say the word “sugar”, they generally mean sucrose (table sugar). Sucrose is produced in all green plants in order to store energy. There are many types of sugar, such as glucose, fructose, galactose, sucrose, and lactose. Sugar is associated with a myriad of negative health effects, one of the most well-known being excess fat storage.

Is sugar bad for a bodybuilder?

Simple sugars cause rapid digestion, due to a high GI (glycemic index: http://www.bodybuilding.com/fun/gi_index.htm), which leads to the storing of excess body-fat. This is one of the worst things for a bodybuilder. High-sugar intake also being linked to various health-problems, which causes many bodybuilders to avoid it completely.

On one hand sugar is looked down upon as empty calories that will take their toll on your health sooner or later. On the other hand, sugar is quite affordable for those in need of cheap carbohydrate sources. It also will provide you with a great resource for the purpose of quick glycogen replenishment.

What are the negatives of sugar?

Many people have heard of the health problems associated with sugar. Some of the larger negatives are:

• Sugar causes blood glucose levels to spike and drop
• May lead to increased fat storage
• May cause tooth decay
• May accelerate aging
• May suppress the immune system
• May cause hypoglycemia
• May increase cholesterol
• May increase blood pressure
• Contains no other nutrients

Of course, just about everyone consumes a moderate amount of sugar on a daily basis. Do they all experience these effects at one time or another? Of course not. Most of these are due to extremely high intakes of sugar. The problem here, is that many people nowadays do consume extremely high amounts of sugar. Recently a report from the World Health Organization (WHO) stated that sugar should not account for more than 10% of a healthy diet.

Does using sugar have any benefits for a bodybuilder?

Sugar can be beneficial for a bodybuilder in a few ways:

• 1. Causes an insulin spike, which can be useful for driving nutrients into the muscles. This also improves creatine absorption.
  
• 2. Is fairly effective after long fasts in replenishing glycogen quickly.

Other than these benefits, I do not think that sugar holds any other major helpful effects for a bodybuilder. I believe that the negatives end up outweighing the positives in any other situation. Therefore, large amounts of sugar should be limited to post-workout and after long fasts. You should absolutely not consume high amounts of sugar alone throughout the day. You should at least combine it with other foods to provide the body with a balanced macro-nutrient intake, rather than a meal made up completely of empty calories.

Are there certain times, such as post-workout, where an insulin spike could be useful to a bodybuilder?

Sugar is good for post-workout when you want to replenish your muscles quickly. Insulin drives nutrients into the muscles. The reason why it is most helpful to do this post-workout, is because that is when the muscles are lacking it the most.

On the other hand, the post-workout “window of opportunity”, really lasts long enough that it makes a very small difference, if any, to consume sugar in place of another (lower GI) carbohydrate source. Oatmeal has recently become very popular for this purpose and should not cause a decrease in gains, while at the same time is very helpful for overall health. You can also replace oatmeal with just about any complex carbohydrate, such as bran, wheatgerm, barley, maize, buckwheat, and cornmeal. Some other good sources of these complex carbs are brown rice, various whole-wheat/whole-grain pastas and cereals, beans, lentils, and yams.


How much sugar do you think an average bodybuilder should consume?

Post-workout I believe anywhere from 50-75 grams may be consumed. This is generally based on weight, therefore someone at 150-200 pounds would do well with 50 grams max, while someone over 200 pounds could very well take in 75 grams without excess fat gain and/or bloating. There are some people that are “sugar-sensitive” which could even lower that amount to 25 grams and still see major benefits. If you don't know whether or not you are "sugar sensitive", a good way to tell would be to check whether or not you are bloated after consuming a moderate amound of sugars.

Sugar throughout the day should be minimized, but I do not believe it needs to or should be avoided like the plague. Keeping the limits around 15-20 grams of sugar per meal I would recommend, but there are ways you could enjoy sugar while lowering the GI in order to minimize fat gain and other issues.

To do this, consume one or more of the following with your sugar: dairy, fats, beans, and/or vinegar. All of these have been shown to lower the GI of other foods consumed within the same meal. A lower GI means a lessened insulin spike, which will cause less fat gain while at the same time maximizing overall healthiness of the meal. Low GI foods are also more filling and keep you full longer, giving you less urges to go and “pig out” on all of those sugary foods.

If you would like to find a good replacement for regular table sugar, as far as taste goes, I believe honey is a great substitute. It contains many antioxidants and other health benefits that table sugar does not. You can add this to many foods, such as putting it on top of your oatmeal or mixing it with your peanut butter.

Have you had any issues or success using sugar?

I used to consume sugar post-workout with my protein and creatine shake. It did make a positive difference by means of glycogen replenishment. However, my fat levels made a noticeable increase within weeks of adding sugar to my post-workout arsenal. I believe you can replace the sugar with oatmeal or some other complex carbohydrates, in order to decrease fat-gain and other problems, while still replenishing muscle glycogen to the optimal levels. Always make sure to combine the post-workout carbs with some protein (preferably whey)!

Thanks!

- Jordan J. (b0dybu1ld3r)

[Stonecoldtruth]

I just want to say that this week seems to have brought out the 'A' game in many writers, I'm just amazed by the past few entries. Awesome work guys, these kind of articles DESERVE to be published.

Cheers,
Josh

[RippedJordanian]

I put lots of work in this

[bigcalves]

Is Sugar Bad For A Bodybuilder?



INTRODUCTION

Sugar is in a lot of our products. But what exactly is it? Sugar is a white crystalline carbohydrate used as a sweetener and preservative. But what does that exactly mean? Well, sugar is the simplest form of carbohydrates that is dissolved very rapidly. Corn syrup, fructose and dextrose are all examples. Sugar is formed from oxygen, hydrogen and carbon. Sugar is just like any other carbohydrate and has four calories per gram. Our food is loaded with it, and everywhere you look, every product has a hefty amount in it.






Is sugar bad for a bodybuilder?



Sugar is generally bad for bodybuilders. There is one time through out the day that we can use sugar for it’s good effects, and we’ll discuss this later on. Sugar raises the insulin levels. What that means is that your blood sugar goes sky high and your body starts metabolizing and using energy/ or saving it as fat. Chances are that your body will not need to use the ready to serve energy, and will store it as fat. Sugar is high on the GI index and raises and creates this ‘mode’ in your body. Carbohydrates, simple or not, are used for energy and with an overflow of energy that is not needed will store as fat. Considering that sugar will be absorbed immediately, most of it will be turned to fat and fat will cover up and ‘destroy your physique. So judging from the facts sugar is pretty bad for you, especially in large quantity.



"Sugar consumption leads to a decrease in the body's reserves of chromium, magnesium and B vitamins. Any hardcore bodybuilder knows how important these nutrients are to growth and recovery. These are the main and key nutrients sugar needs to metabolize itself, it takes them from the body's reserves and leaves your muscles deficient of them. Sugar also crowds other nutrients/calories in your body, leaving you crave more calories from sugar to fill your needs."* As you can see, it deprives your body from needed nutrients, and doesn’t provide anything nutritionally in return. Considering smaller amounts (<15grams) might not be that bad, but should still be regulated as that will tend to gather up at the end of the day. Sugar also causes our bodies to release stress hormones. Those are often catabolic and are the opposite of what every bodybuilder wants.




What are the negatives of sugar?


Here are most of the negative effects that are documented



-Releases stress hormones

-Releases stress hormone cortical that’s catabolic

-Raises insulin which results in unwanted fat

-Rustically drops and raises blood sugar levels

-Loss of calcium from urine occurs when you eat too much sugar

-Loss of chromium, magnesium and B Vitamins

-Causes cavities in your teeth

-Weakens eye sight

-HGH production goes down

-Weakens immune system since it causes deficiency on many needed vitamins/minerals

-Causes fat gain

-Increases chance for obesity/heart disease





Does using sugar have any benefits for a bodybuilder?



Don’t get scared from all the bad facts about sugar. As everything in life, as long as you have balance you will be fine. After all sugar is natural, but too much of something is bad. In nature sugar will help you replenish your glycogen stores and help you be on your way. Sugar is a nice, simple way to get your energy levels up and to replenish your muscles. Unfortunately people in today’s society are not that active, and don’t need immediately energy to replenish. If you every had a long workout, or have been starving or fasting sugar is an effective way to kick start your system and ‘wake up’. Since sugar makes your insulin level go up, it makes your body highly anabolic. So if you ever feel tired or out of place you can have some sugar to kick start some energy into your muscles. Bodybuilding is science and timing and with the help of sugar we can manipulate our bodies. If we ever want to increase our insulin levels naturally and in a safe way, sugar is the way to go!





Are there certain times, such as post-workout, where an insulin spike could be useful to a bodybuilder?



If there’s ever a time your body can benefit from sugar it’s right after post-workout. When you are working out, you are using up your muscles stored glycogen. As you finish your muscles fuel has been used up. Since sugar raises insulin levels, and raised insulin means that your body is trying to get all the energy available and send it into your muscles to replenish them. So consuming sugar after your workout is perfect. It’s genius! Since you will have protein and simple sugar into your body, your insulin will go up and your muscles will get replenished with a manner of minutes. The perfect insulin spike is 5-10 minutes right after your done working out. Since your body will be able to absorb everything in a faster, almost tripled way, you should take advantage of that. Taking some vitamins, adding creatine and glutamine is the smartest way to take advantage of absorbing the most out of each product. Here is mine PWO Shake for success!



POST WORKOUT SHAKE


-- 85 grams of Dextrose (Depends on body weight)
-- 50 grams protein
-- 10 grams Glutamine
-- 5 grams Creatine





How much sugar do you think an average bodybuilder should consume?



Bodybuilders should keep sugar intake at a minimum through out the day except for the post workout meal. Sugar should be kept to a minimum of 20 grams though out the whole day not counting your post workout meal. So you will be getting around 100-120 grams of sugar which is around 450 calories. Don’t let sugar go to a high level since fat gain will most surly accommodate your diet choices. It’s not good to eat a lot of foods that are high in GI, and if your trying to cut weight, it’s going to be a nightmare. Be aware that sugar is ‘hidden’ in most foods and that even if you are not taking heaping spoons into your tea, you can still get around 100-300 grams just from eating cereal, drinking orange juice or eating a donut.





BONUS QUESTION: Have you had any issues or success using sugar?



Before I started training I drank a lot of pop, ate a lot of sugar and was unhealthy. I consumed around 200-300 grams of sugar per day. That is a tremendous amount and I felt the shock form it. After eating so much sugar, your body has an insulin spike, then it goes down. As it goes down, you are tired. Then you spike it up again with the donut and coke you just had. Then your tired again. It’s a cycle that tires out your body. Many Americans go through this yo-yo effect. Not to mention the weight gain. I was in a bad situation and bodybuilding helped me get away.


After all sugar is my friend. It is natural and if balanced out it can be used for good. I take 85 grams of dextrose after my workouts for a wanted insulin spike. By doing this, my body absorbs all the macronutrients fast. It helps me feed my muscles and grow. I’m happy that I got educated on the benefits and negatives of sugar. That helped me a lot in my bodybuilding journey and I hope that it helps you also!




Good Luck,

Bigcalves






REFERENCES: *http://www.myfavoriteezines.com/arti...-pros-cons.htm
*http://www.bodybuilding.com/fun/catsugar.htm
*http://sun.menloschool.org/~dspence/...tide_deoxy.jpg

[Aussie LTD]

Sorry this will be in a few minutes late. I was here at 11:58 but when i attached the file 2ce on my ****ty dial-up, this search engine came up in the attachment window

anyway put alot of effort into this one

[bigcalves]

hey the deadline is 12:00!!!!!!!







LOL JK. But technically you ARE late.



Good Luck to everyone this week!

[Aussie LTD]

hey the deadline is 12:00!!!!!!!







LOL JK. But technically you ARE late.



Good Luck to everyone this week!

i usually get it in just on time so i dont mind playing it on the edge like that. But i started panicking cos when i attached the file this came up http://xml.mycontentmatch.com/badurl...hp&account=od3 ?????

[bpelit]

Henry Pelitire is an analytical chemist/MBA from Baton Rouge, LA. Henry is a winner in the Sylvester Stallone 2005 Instone LifeChange Challenge and promotes healthy living through exercise, nutrition and proper supplementation. Please view Henry and the other 2005 Finalsts at the Instone website. www.instonenutrition.com

IS SUGAR THE ENEMY? by Henry Pelitire
The misunderstood subject of sugar and insulin secretion has catapulted the diet, fitness and nutrition industries into the multi-billion dollars. The marketing strategists are taking full advantage of the latest fad diets. Net carbs, impact carbs, total carbs…. it’s on every label on every aisle in your local grocery. These marketers have general public believing that sugar, carbs and insulin are the enemies, but as usual, the bodybuilding community is one step ahead of the latest greatest fad. For years bodybuilders have respectively used or not used sugar to generate results in both anabolism and body fat reduction. Carbohydrates are eventually broken down into sugars, so we’ll use the words “carbs” and “sugar” interchangeably. Now let’s answer some questions!

Is sugar bad for a bodybuilder?
Plain and simply answer, NO. Sugar is not bad for a bodybuilder. But, too much sugar is bad for anyone, especially a bodybuilder.
Sugar, upon ingestion signals the pancreas to produce insulin. Insulin is a hormone with at least two known primary functions:
1) Insulin is an anabolic hormone responsible for shuttling amino acids and proteins into the muscles; thus, a major component for stimulating protein synthesis.
2) Insulin is also responsible for the conversion, transportation and storage of excess sugar in our bodies in the form of fatty deposits.

Bodybuilders have a balancing act to perform here. The balance utilizing sugar to promote muscle synthesis, while eliminating sugar to keep body fat levels down.
This is achieved by ingesting proper carbs in the optimal amounts at the right time.
This is commonly known as carbohydrate manipulation.

What are the negatives of sugar?
When we consume high amounts of sugar, blood sugar is elevated to levels that require our insulin pump to activate. Too much sugar and that pump stays on and does what it’s supposed to do- to store unused energy in the form of fat. So the negative of continuously ingesting too much sugar is elevated body fat levels. Long term risks include insulin resistance and diabetes. These are not exactly desirable conditions to be in.

Does using sugar have any benefits for a bodybuilder?
The major benefit is that sugar solicits insulin, and insulin promotes muscle synthesis.
Sugar also provides energy as well as glucose for proper brain function. Your brain needs glucose, and it’s going to get it from somewhere. If it’s not getting it from your diet, it will resort to converting those fatty deposits back into usable energy.
When your body derives energy from its fat stores, you are considered to be in ketosis. Providing that you’re avoiding catabolism, ketosis is a good place to be when fat burning is your goal. Pre-workout, I personally like to enjoy ½ cup of oat meal (27 grams of complex carbs) along with two Instone Leanfire or Inferno capsules for an extra fat burning thermogenic burst of energy.

Are there certain times, such as post-workout, where an insulin spike could be useful to a bodybuilder?
After working out the muscle are in need of both repair and nourishment. Meanwhile, liver glycogen stores are wiped out. This is the optimal time to ingest 20-30 grams of high glycemic index carbs along with protein to begin to rebuilding process.
Most studies indicate replenishing glycogen stores and feeding the muscles protein within an hour after resistance training. Sounds like a great opportunity for a quality MRP like Instone’s Intake Performance to me.


How much sugar do you think an average bodybuilder should consume?
This really depends on how close to a competition, the beach or a photo shoot
the bodybuilder might be. If you’re in a bulking or maintenance stage, 200-250 grams of a day complex carbs along 20-30 grams of simple sugars before and after a workout session might be a good amount. If you’re looking for that thin-skin six pack, I would consider less than 50 grams complex carbs a day and elimination of all simple sugars. Cycling carbs three days down/1 day up with 10-12 grams BCAA’s really helped me during the Instone LifeChange Challenge. Of the three BCAA’s, leucine gives an insulin response to promote muscle synthesis.

BONUS QUESTION: Have you had any issues or success using sugar?
You can view my issues regarding too much sugar at the Instone website under meet 2005 Finalists. www.instonenutrition.com Here you’ll see my before and after pics. You’ll also see my success with cycling and manipulating carbs to my benefit. Combined with cardio and resistance training, I went from 28% to 11% body fat in 16 weeks by reducing refined sugars and changing my eating habits. Like I did, so many people don’t to take responsibility for making bad decisions. The truth is that you’re your own enemy when you make unhealthy choices. We can’t point the finger at the things you choose. No, sugar and carbs are not the enemies when used in the right way. They’re our allies when used in a balanced and controlled way.

[Stonecoldtruth]

They’re our allies when used in a balanced and controlled way.

Umm, about 5ish hours too late bro!

Silly people....

[Aussie LTD]

Umm, about 5ish hours too late bro!

Silly people....

so... maybe he's not doing it to win something

[bpelit]

Thanks Aussie. I'm just spreading the gospel truth. Good luck guys

[Stonecoldtruth]

so... maybe he's not doing it to win something

Could be, but at least if it were me I'd have put something like..

'I know this is past the deadline, but I just thought readers might be interested in my opinions on the matter'

*shrug* Either way it doesn't matter, I was mainly just poking fun. Tis my nature.

[Aussie LTD]

Thanks Aussie. I'm just spreading the gospel truth. Good luck guys

np

Good luck SCT and gospel.

cos aussie ltd said so

[Stonecoldtruth]

np

Good luck SCT and gospel.

cos aussie ltd said so

Thanks bro! My article looked good when I was the 2nd or 3rd to post one, and then all you pros starting dropping articles that looked like they could be easily published in any of the fitness mags, I don't expect to place this week. I, too, just do it for the experience.

[Aussie LTD]

Thanks bro! My article looked good when I was the 2nd or 3rd to post one, and then all you pros starting dropping articles that looked like they could be easily published in any of the fitness mags, I don't expect to place this week. I, too, just do it for the experience.

to be honest i only read rockinmorocans and that was bloody good.

Doubt we are "pro's" lol. Nice article BTW

[Sir_Malak]

Simply put; for bulking consume any amount of fruit/vegetables/whole grains, for cutting stick to low glycemic index fruits such as apples etc.. and whole grains and bodybuild/cardio without any carbs in stomach for fat loss.

Sugar = Carbs = Potential Energy
Fats = fat = storage = Potential Energy
Protein = muscle = breakdown = Potential Energy

Eliminate Sugar from stomach and your body will pull from the other two energy sources during exercise. The debate on which your body pulls first is complex but ultimately some folks use BCAA's pre-workouts to try and quell the bodies urge to breakdown muscle. Fat and proteins are used at the same time as energy therefore if you have no fat/carbs in your stomach the theory by some is that with pure protein substances your body will pull fat from storage and protein from stomach (fastest source).

Also note during the conversion of working out on fat/protein as to carbs you will notice you may feel slightly weaker in the beginning as your used to the fast blast of carb energy; which is the quickest form.

My 2 cents.

[Aussie LTD]

you guys are you having any trouble opening my file?

[Stonecoldtruth]

you guys are you having any trouble opening my file?

Nope, opens just fine for me.

[Stonecoldtruth]

Do we have a winner on this one? Will must have been busy this weekend.

[RippedJordanian]

cant wait for the results. Great job everyone this week. Will man ur killin me