sugar
Sugar, also known as glucose, is a vital energy source for the human body. It is the primary fuel for the brain and the muscles. The body obtains glucose from carbohydrates in the food, which are broken down into glucose during digestion. Insulin, a hormone produced by the pancreas, helps regulate the amount of glucose in the blood by moving it into cells to be used for energy or storage for later use. However, too much or too little sugar in the blood can negatively affect the body and is a feature of diseases such as diabetes.

Sugar and resistance training seem unrelated topics, but they can significantly impact each other. Resistance training, also known as strength training or weightlifting, is a type of exercise that uses resistance to build muscle and increase strength. It can be done using weights, resistance bands, or even bodyweight exercises.

When it comes to sugar is an important source of energy for the body, especially during intense physical activity such as resistance training. Consuming enough carbohydrates, broken down into glucose, is crucial to provide energy for the muscles to work and perform. However, consuming excessive sugar can negatively affect your health and fitness goals.


When you engage in resistance training, your muscles use stored glycogen (glucose stored in the muscles) as energy. This glycogen is depleted during the workout, so it's important to replenish it after exercise. Eating a meal high in carbohydrates within 30 minutes to an hour after training can help replenish glycogen stores and aid muscle recovery.

However, it is important to be mindful of the source of these carbohydrates. Whole-food sources such as fruits, vegetables, and grains are generally healthier options than processed foods high in added sugars. Consuming too much-added sugar can lead to weight gain, an increased risk of chronic diseases such as diabetes and heart disease, and affect energy levels and mood.


While sugar is an important energy source for resistance training, it is important to be mindful of the amount and sources consumed. Consuming enough carbohydrates from whole food sources can aid muscle recovery and performance, while excessive added sugars can negatively affect overall health and fitness goals.


sugar types


There are several types of sugar, each with its unique properties and uses. Some of the most common types include:

  1. White sugar: Also known as granulated sugar, this is the most commonly used type of sugar. It is made from sugarcane or sugar beets and is highly processed to remove any impurities. It is often used for sweetening food and drinks.
  2. Brown sugar: Brown sugar is made by mixing white sugar with molasses, which gives it a slightly brown color and a more complex flavor. It is often used in baking and can be substituted for white sugar in most recipes.
  3. Raw sugar: Raw sugar is less processed than white sugar and still contains some natural molasses. It has a slightly coarser texture and a more pronounced flavor than white sugar. It is commonly used in making jams and jellies and also in baking.
  4. Honey: Honey is a natural sweetener made by bees from the nectar of flowers. It has a distinct flavor and can be used as an alternative to white sugar in many recipes.
  5. Maple syrup: Maple syrup is a natural sweetener made from the sap of maple trees. It has a distinct flavor and can be used as an alternative to white sugar in baking and cooking.
  6. High-fructose corn syrup: High-fructose corn syrup is a sweetener made from corn starch. It is often used in processed foods and drinks as a cheaper alternative to sugar. It is a type of added sugar, and it's not considered as healthy as natural sweeteners.


All types of sugar, including natural sweeteners, should be consumed in moderation, as excessive intake can lead to health problems such as obesity and diabetes.


Several alternatives to sugar can be used to sweeten food and drinks. 


Some of the most common alternatives include:


  1. Stevia: Stevia is a natural sweetener made from the leaves of the stevia plant. It is much sweeter than sugar, so less is needed to achieve the same level of sweetness. It has no calories and does not affect blood sugar levels, making it a good option for people with diabetes.
  2. Erythritol: Erythritol is a sugar alcohol naturally found in some fruits and fermented foods. It is about 70% as sweet as sugar and has no calories or effect on blood sugar levels.
  3. Xylitol is another type of sugar alcohol found in fruits and vegetables. It is as sweet as sugar and has no calories, but it can have a laxative effect if consumed in large amounts.
  4. Monk fruit extract: this is a natural sweetener that is derived from monk fruit. It is also known as Luo Han Guo. It is 150-200 times sweeter than sugar, has no calories, and does not affect blood sugar levels.


It's worth noting that not consuming sugar at all can have an impact on your training. Since sugar is a source of energy for the body, especially during intense physical activity like resistance training, not consuming enough carbohydrates can lead to fatigue and decreased performance. However, consuming carbohydrates from whole food sources such as fruits, vegetables, and whole grains can provide the energy needed for training without the negative effects of excessive added sugar consumption.


It is also important to consult with a healthcare professional or a registered dietitian before making any drastic changes in diet, especially if you have a specific medical condition.


Here is a list of some of the healthiest sources of sugar:


  1. Fruits: Fruits such as apples, oranges, bananas, and berries are good sources of natural sugars. They are also high in fiber, vitamins, and minerals.
  2. Vegetables: Some vegetables, such as sweet potatoes and beets, are also good sources of natural sugars. They are also high in fiber, vitamins, and minerals.
  3. Whole grains: Whole grains such as oatmeal, quinoa, and brown rice are good sources of carbohydrates, which are broken down into glucose, the body's primary source of energy. They are also high in fiber, vitamins, and minerals.
  4. Honey: Honey is a natural sweetener made by bees from the nectar of flowers. It has a distinct flavor and can be used as an alternative to white sugar in many recipes.
  5. Maple syrup: Maple syrup is a natural sweetener made from the sap of maple trees. It has a distinct flavor and can be used as an alternative to white sugar in baking and cooking.
  6. Molasses: Molasses is a byproduct of sugar production and a good natural sugar source. It is also high in vitamins and minerals.


While these sources of sugar are considered healthier options, they should still be consumed in moderation as part of a balanced diet. Consuming too much sugar, even from natural sources, can lead to weight gain and an increased risk of chronic diseases such as diabetes and heart disease.