{"id":50640,"date":"2023-04-18T11:54:20","date_gmt":"2023-04-18T11:54:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50640"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"sugar-after-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/","title":{"rendered":"Eating Sugar After Workout: Why And How To Do It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#What_Does_Sugar_Do_After_A_Workout\" >What Does Sugar Do After A Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#Replenish_Glycogen_Stores\" >Replenish Glycogen Stores<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#Increase_Muscle_Protein_Synthesis\" >Increase Muscle Protein Synthesis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#Increase_Supplement_Absorption\" >Increase Supplement Absorption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#Boost_Mood_And_Help_You_Feel_Energized\" >Boost Mood And Help You Feel Energized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#What_Sugar_To_Eat_After_Workout\" >What Sugar To Eat After Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#How_Much_Sugar_To_Eat_Post_Workout\" >How Much Sugar To Eat Post Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#What_If_Youre_On_A_Low-Carb_Diet\" >What If You&#8217;re On A Low-Carb Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#Will_Eating_High-Glycemic_Sugars_Post_Workout_Make_You_Fat\" >Will Eating High-Glycemic Sugars Post Workout Make You Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Did you know that popping a gummy bear after a workout might be one of the best things you do for recovery? It&#8217;s true! Despite the bad rap sugar often gets, it can actually be beneficial after you\u2019ve put your body through a strenuous workout. <\/span><span style=\"font-weight: 400;\">After intense physical exertion, your body needs energy to replenish its stores and repair muscles. Sugar can provide the fuel it needs to do this quickly and effectively, as well as help rebuild glycogen stores that are depleted during exercise.\u00a0<\/span><span style=\"font-weight: 400;\">Should you liberally consume candy bars and soda while in this post-workout window? Absolutely not! There&#8217;s a fine line between consuming enough sugar to replenish your muscles and going overboard.\u00a0<\/span><span style=\"font-weight: 400;\">Let&#8217;s dive into the intricacies of why and how you should be consuming sugar post-workout.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Eating_Sugar_After_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Eating_Sugar_After_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_Sugar_Do_After_A_Workout\"><\/span><strong>What Does Sugar Do After A Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Post-workout recovery is vital for all athletes. Eating sugar after a workout helps to:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Replenish_Glycogen_Stores\"><\/span><strong>Replenish Glycogen Stores<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glycogen is the energy source stored in your muscles and liver (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK549820\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). During exercise, it gets depleted as your body draws on these stores for fuel. Depending on how long and how hard you exercised, the amount of glycogen stores depleted can be quite large.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research on how much glycogen is used up during workouts suggests that those who engage in moderate-to-high-intensity exercises may deplete up to 50% of their glycogen stores. A workout consisting of resistance training can deplete as much as 25-40% of your glycogen stores (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body naturally produces glucose from the breakdown of carbohydrates, but this process can take too long for optimal post-workout recovery. Consuming carbohydrates immediately after a workout can increase the rate of glycogen synthesis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, consuming sugar post-workout helps to replenish your glycogen stores more quickly and effectively than relying on natural production.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Muscle_Protein_Synthesis\"><\/span><strong>Increase Muscle Protein Synthesis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is one of the most important components of muscle recovery, and consuming protein post-workout is key for rebuilding and repairing microtears in muscle fibers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23765352\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sugar, when consumed in the right amount and at the right time, can help your body use protein more efficiently. It triggers the release of insulin, which is important for protein synthesis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16545079\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Insulin helps your body absorb amino acids more quickly and efficiently so that muscle repair can get underway sooner. Studies have shown that consuming carbohydrates and protein post-workout increases muscle protein synthesis, allowing your body to rebuild and repair more quickly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905295\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies have found increased muscle protein synthesis with carbohydrate and protein supplementation after exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905295\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The combination of carbohydrate and protein seems to be the most effective.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/no-sugar\/\"><i>The No Sugar Diet For Optimal Health<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Eating_Sugar_After_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47235 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1024x576.png\" alt=\"sugar after workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207680.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Supplement_Absorption\"><\/span><strong>Increase Supplement Absorption<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating sugar post-workout can also help your body absorb certain supplements more effectively. Creatine, for example, a popular supplement used to improve muscle growth, may be best absorbed when it\u2019s taken with carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5424457\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A shake or smoothie containing both a quality protein source and carbohydrates is one of <a href=\"https:\/\/betterme.world\/articles\/foods-that-lower-blood-sugar-instantly\/\">the best<\/a> post-workout snacks. The combination of simple <a href=\"https:\/\/betterme.world\/articles\/healthy-homemade-nutella\/\">sugars<\/a> and proteins helps to quickly replenish depleted glycogen stores and aid in muscle repair.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boost_Mood_And_Help_You_Feel_Energized\"><\/span><strong>Boost Mood And Help You Feel Energized<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise can be hard, especially if you\u2019re pushing yourself to the limit. After a tough workout, you might feel exhausted, irritable, and moody. When you eat a simple sugar, what happens is that it enters your bloodstream faster than complex carbohydrates and helps restore depleted glucose levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can help give you an immediate energy boost and improve your mood.Plus, with the release of endorphins and serotonin from exercise, consuming sugar post-workout can help you feel more energized and happy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6091217\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Sugar_To_Eat_After_Workout\"><\/span><strong>What Sugar To Eat After Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best sugar to eat after a workout is one that the body doesn&#8217;t need to break down. To fully understand why, let&#8217;s look at the different types of simple sugar and how they work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Glucose, also known as dextrose or grape sugar, is a monosaccharide that your cells rely on as their major energy source (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK545201\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Glucose is quickly absorbed and increases your blood glucose levels rapidly, giving you an immediate energy boost.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fructose, also known as fruit sugar, is a monosaccharide found in fruits and vegetables. It is predominantly metabolized by the liver (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK576428\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sucrose, also known as table sugar or cane sugar, is a disaccharide composed of one glucose molecule and one fructose molecule (50\/50 ratio) (<\/span><a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/Sucrose\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of sugar is quickly absorbed, increases blood glucose levels rapidly, and provides an immediate energy boost.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best type of sugar to eat post-workout is glucose. It provides an immediate energy boost, which can help you recover faster and get back to <a href=\"https:\/\/betterme.world\/articles\/healthy-donut-recipe-baked\/\">your daily routine<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to get a pure form of glucose in the form of a powder or liquid. Glucose powder is widely available online and in health stores, while glucose liquids are usually found in sports nutrition stores Glucose powder can be mixed with water and consumed after a workout, while glucose liquids are ready to drink.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Eating_Sugar_After_Workout\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Eating_Sugar_After_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-44424 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601-1024x576.png\" alt=\"sugar after workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207601.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Sugar_To_Eat_Post_Workout\"><\/span><strong>How Much Sugar To Eat Post Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of <a href=\"https:\/\/betterme.world\/articles\/7-day-no-sugar-challenge\/\">sugar<\/a> you should eat after a workout depends on the intensity and duration of your workout. Follow these basic guidelines to help you decide how much sugar you should <a href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/\">consume<\/a> post-workout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For light exercise (under one hour): 20-30 grams of glucose\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For moderate exercise (1-2 hours): 30-50 grams of glucose\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For intense exercise (over 2 hours): 50-70 grams of glucose<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additionally, if you find that these amounts make you feel sluggish (a common side effect of consuming too much sugar post-workout), then you can decrease the amount to 15-20 grams.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of how much sugar you choose to take, it&#8217;s a good idea to optimize your post-workout nutrition with a combination of protein and BCAAs in the form of a shake or bar. This will help you restore glycogen levels, repair muscle tissue, and maximize your recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general recommendations for post-workout nutrition are to consume 40 grams of protein, and 5-10 grams of BCAAs within 45 minutes of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, these guidelines are just general recommendations and may vary from person to person.<\/span><\/p>\n<p><b><i>Read More:<\/i><\/b><i> <\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-holiday-cookies\/\"><i>6 Vegan Holiday Cookies That Scream Sugar, Spice, And Everything Nice<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Eating_Sugar_After_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-44378 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568-1024x576.png\" alt=\"sugar after workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207568.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_If_Youre_On_A_Low-Carb_Diet\"><\/span><strong>What If You&#8217;re On A Low-Carb Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re on a low-carb diet, consuming simple sugars conflicts with your <a href=\"https:\/\/betterme.world\/articles\/no-carb-no-sugar-diet-meal-plan\/\">diet plan<\/a>. You&#8217;re probably eliminating carbs for the purpose of weight loss, and consuming sugar post-workout may reverse the progress you&#8217;ve made.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of relying on simple sugars to replenish your energy, focus on a combination of fast-digesting proteins like whey or casein and BCAAs. This will help you restore glycogen levels and repair muscle tissue, without the added carbs.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_Eating_High-Glycemic_Sugars_Post_Workout_Make_You_Fat\"><\/span><strong>Will Eating High-Glycemic Sugars Post Workout Make You Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating high-glycemic (simple) sugars post-workout won&#8217;t make you fat, as long as you stay within your daily calorie range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how sugar makes its way into your fat cells: when you consume more calories than your body needs, those extra calories are converted to fat and stored in your cells. This happens no matter what type of food you eat, including sugar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, after a workout, your body needs the sugar. It has a deficit and will quickly use it to restore energy levels. This means there won&#8217;t be any left over to be stored as fat.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating the right type of sugar post-workout can help you recover faster and get back to your daily routine. Glucose is the best type of sugar to consume, as it&#8217;s quickly absorbed and provides an immediate energy boost.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of sugar you should consume depends on the intensity and duration of your workout. Generally, it&#8217;s best to follow a combination of simple sugars and slower-burning carbohydrates for the best results. Additionally, if you&#8217;re on a low-carb diet, focus on protein and BCAAs to aid recovery.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Eating_Sugar_After_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that popping a gummy bear after a workout might be one of the best things you do for recovery? It&#8217;s true! Despite the bad rap sugar often gets, it can actually be beneficial after you\u2019ve put your body through a strenuous workout. After intense physical exertion, your body needs energy to replenish [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":50641,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[117,87],"class_list":["post-50640","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Eating Sugar After Workout: Why And How To Do It - BetterMe<\/title>\n<meta name=\"description\" content=\"Should you eat \u2605 SUGAR AFTER A WORKOUT? \u27a4 Learn how to incorporate the right type of sugar into your post-workout nutrition plan for optimal recovery.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eating Sugar After Workout: Why And How To Do It\" \/>\n<meta property=\"og:description\" content=\"Should you eat \u2605 SUGAR AFTER A WORKOUT? \u27a4 Learn how to incorporate the right type of sugar into your post-workout nutrition plan for optimal recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1564269901.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Eating Sugar After Workout: Why And How To Do It\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/\"},\"wordCount\":1416,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1564269901.jpg\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Did you know that popping a gummy bear after a workout might be one of the best things you do for recovery? It's true! Despite the bad rap sugar often gets, it can actually be beneficial after you\u2019ve put your body through a strenuous workout. <\/span><span style=\\\"font-weight: 400;\\\">After intense physical exertion, your body needs energy to replenish its stores and repair muscles. Sugar can provide the fuel it needs to do this quickly and effectively, as well as help rebuild glycogen stores that are depleted during exercise.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Should you liberally consume candy bars and soda while in this post-workout window? Absolutely not! There's a fine line between consuming enough sugar to replenish your muscles and going overboard.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Let's dive into the intricacies of why and how you should be consuming sugar post-workout.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Does Sugar Do After A Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Post-workout recovery is vital for all athletes. Eating sugar after a workout helps to:<\/span>\\r\\n<h3><strong>Replenish Glycogen Stores<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Glycogen is the energy source stored in your muscles and liver (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK549820\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). During exercise, it gets depleted as your body draws on these stores for fuel. Depending on how long and how hard you exercised, the amount of glycogen stores depleted can be quite large.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research on how much glycogen is used up during workouts suggests that those who engage in moderate-to-high-intensity exercises may deplete up to 50% of their glycogen stores. 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It's true! Despite the bad rap sugar often gets, it can actually be beneficial after you\u2019ve put your body through a strenuous workout. <\/span><span style=\"font-weight: 400;\">After intense physical exertion, your body needs energy to replenish its stores and repair muscles. Sugar can provide the fuel it needs to do this quickly and effectively, as well as help rebuild glycogen stores that are depleted during exercise.\u00a0<\/span><span style=\"font-weight: 400;\">Should you liberally consume candy bars and soda while in this post-workout window? Absolutely not! There's a fine line between consuming enough sugar to replenish your muscles and going overboard.\u00a0<\/span><span style=\"font-weight: 400;\">Let's dive into the intricacies of why and how you should be consuming sugar post-workout.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Does Sugar Do After A Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Post-workout recovery is vital for all athletes. Eating sugar after a workout helps to:<\/span>\r\n<h3><strong>Replenish Glycogen Stores<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Glycogen is the energy source stored in your muscles and liver (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK549820\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). During exercise, it gets depleted as your body draws on these stores for fuel. Depending on how long and how hard you exercised, the amount of glycogen stores depleted can be quite large.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Research on how much glycogen is used up during workouts suggests that those who engage in moderate-to-high-intensity exercises may deplete up to 50% of their glycogen stores. A workout consisting of resistance training can deplete as much as 25-40% of your glycogen stores (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih. ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/","url":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/","name":"Eating Sugar After Workout: Why And How To Do It - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1564269901.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Should you eat \u2605 SUGAR AFTER A WORKOUT? \u27a4 Learn how to incorporate the right type of sugar into your post-workout nutrition plan for optimal recovery.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1564269901.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1564269901.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/sugar-after-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Fitness Tips","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/fitness-tips\/"},{"@type":"ListItem","position":4,"name":"Eating Sugar After Workout: Why And How To Do It"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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