Many gym goers often wonder about the possibility of getting energy for training right during exercise. For these purposes, the consumption of sweet foods is used, which has its pros and cons.
Why eat sweets in your workout
In the muscles of a person there are so-called "gas tanks", which store many nutrients. They are called glycogen stores. They are filled due to excess carbohydrates or liquids obtained from the outside.
Strength training typically uses muscle glycogen stores for energy. That is, if you spent most of your strength in training, you can quickly replenish the lack of substances that has appeared by eating fast carbohydrates - sweets.
Also, during intense physical activity in the human body, there is a constant regulation of blood sugar levels. In training, the values are quite low due to the fact that the body takes up a lot of nutrients to maintain proper performance.
If you supply new sources of carbohydrates every 10-15 minutes, blood glucose will be at a stable average value, which will have a beneficial effect on the effectiveness of the workout. With such indicators, muscle tissue is less susceptible to excessive destruction, which will lead to their better performance while lifting weights. This approach is effective only if you are interested in increasing strength indicators, gaining muscle mass.
Indicators and types of sugar consumed
For the average gym visitor, whose workout duration is from one and a half to two hours, the optimal amount of sugar eaten during this time will be 30 grams. For those involved in sports that require more than 3 hours of training, more than 90 grams may well be needed.
The preferred combination of fast carbohydrates is a mixture of fructose and glucose. The fact is that when they are jointly absorbed by the gastrointestinal tract, assimilation occurs 2 times faster than separately. Relatively speaking, having consumed such a mixture, in just a few minutes you will be able to continue training with renewed vigor.
Contraindications
In the opposite case, if your goal is to burn excess fat, it is better to refrain from consuming sweets during training. The fact is that in this case, low sugar levels and depleted glycogen stores will play into your hands. In such a situation, fat burning is much more effective.
There are always people who have certain disorders in the stabilization of normal blood glucose levels. Diabetics, people with insulin resistance should not resort to the use of fast carbohydrates during physical activity - this will only worsen the state of health.
To summarize, in many cases it is advisable to replenish the body's reserves by regularly consuming sugary foods in training. This approach to training and nutrition, in most cases, is only suitable for healthy people who feel that their sugar levels need to be raised.
