How Cutting Added Sugars Will Help You Lose Weight and Encourage Muscle Growth
In order to remain fit, it’s no secret that you have to pay special attention to your diet and exercise. With the proliferation of trendy diets and online fitness gurus, it is easy to get confused about what to do and who to follow. One method that’s remained popular though is cutting added sugar out of your diet and with good reason. While a reasonable amount of sugar certainly does not mean the end of the world for your health, too much can be quite costly, especially if sugary food sources make up a large part of your diet. Excess sugar converts into fat instead of energy, which quickly leads to weight gain. As sugar provides energy, this conversion to fat occurs when you have a higher energy intake than energy expenditure. As per Jessica Brown in her article on the effects of sugar, this can lead to an increased insulin resistance, fatty liver and fat deposition. Brown also notes that “simple carbohydrates are more easily digested and quickly release sugar into the bloodstream.” Most people won’t be able to exercise enough to compensate for a high sugar diet. It is not just a person’s weight that is affected by sugar. For those who exercise they need to be aware of how sugar can affect muscle growth. Eating carbohydrates that are mainly sugar rather than starch, for example, denies the muscles the right nutrients they need to develop. However, ‘Is Sugar Bad for Muscle Growth?’ published on LiveStrong explains that the right amount of sugar can in fact help muscle growth. Dietary sugars provide energy that give you the freedom to work your muscles more intensely and therefore encourage muscle growth during your workout. As the right combination of starch and sugars can provide all the necessary carbohydrates, it is of the utmost importance that you do not go overboard with the sweet substance.
Balancing sugar content is something today’s top sports stars also do. One of those stars is LeBron James and it is no surprise that he adheres to a strict and expensive diet. However, this doesn’t mean that he completely cuts out sugary meals. James will sometimes eat a sugary cereal for breakfast (Fruity Pebbles) during the off season. However, during the season he does cut down, as sugar is detrimental to the recovery process, and when it comes to the playoffs every little second counts. This is why he switches to a healthier breakfast during a grueling NBA season. This kind of discipline and balance is no surprise for a man who is a four-time MVP, and has enabled James to become one of the highest paid sports stars in the entire world. His achievements are evidence that you don’t have to cut out sugar entirely, and what’s important is ensuring your intake is sufficiently moderated for your fitness level. For most people they will only need to reduce their intake. And James is far from the only top athlete to monitor their sugar intake. Harper's Bazaar reports that other athletes such as Serena Williams do the same. Williams chose to cut down on sugar during her journey to regain fitness after giving birth. She has credited this diet as one of the reasons why she was able to quickly lose weight and return to action sooner than expected. If you are looking to lose weight, or are returning to fitness after pregnancy or injury, reducing your sugar intake will help you get back to your prime much faster. Here on Bergeron Personal Training we have gone into detail before about the importance of understanding the nutritional value of what you eat, and that includes sugar. Cutting back on added sugar can help you help you reap its massive benefits. As with anything in life, balance is key in a great diet.
Article specially written for bergerontraining.com By Alexandria Curtis