Sugar and weightlifting

slay0r

Hey Guys,

I'm starting the stronglifts program this week and would like some general advice on sugar intake from people that properly build themselves up. I know I require a caloric surplus to help me put on some muscle and that isn't an issue but I am however having an issue getting enough calories in compared to my appetite.

This has ended with me posting on my wall that I need advice on how to get extra cals in, my only problem being that half of these suggestions seem to have a lot of sugar in them?

Today for example, I've burned 900 cals through exercise, this will be 3x a week on my OFF Days. (I've got a rest day planned or 2 if I need 2) My question is, does it matter how much sugar I have as long as I'm not ridiculous? Myfitnesspal is giving me about 75g a day but with my macro's being so high for calories (3000 minimum a day) and fats etc it's an impossible balancing act at the minute. What's peoples advice on this issue? The particular example I used was that I have haribo fangtastics in my drawer, they're sugary sweets and I've got 2000 calories left for the day, a friend said to eat them to make up my cals since the bag is about 600. It's also got 50g of sugar in half the bag! I know that's an extreme example but is my 75g low or should I just be eating insanely healthily to get that 3000+ cals?

Aperture_Science

Fat. Eat more fat and eat higher fat rather than low fat versions of foods.

Colofit

Eat only natural sugar (fruit) no other processed crap!! Increase your cals with great foods like avocados, nuts, hummus, lean meats!!! Simple!!!! Good luck!

joejccva71

You shouldn't worry about sugar. On the SL 5x5 program or ANY strength building training program, you should be worried about Protein first, then Carbs second (yes this includes Sugars obviously, and sugars of ALL forms). Fat is a 3rd, but is still needed between .35g to .75g per lb of BW.

HeidiMightyRawr

When I did a bulk to gain muscle I didn't focus on sugar at all. I have done before and was always over my goal (around 120g total) so decided not too, it hasn't negatively affected my lifting or goals or anything.

That said, I wouldn't use haribo as the best option really. They don't have any nutritional benefits unless you need a sugar fix and fast. When I was bulking and finding it hard to meet calories I:
- ate more in regular meals, (especially things like pasta),
- made high calorie protein shakes (full fat milk, 2 scoops protein, 1 or 2 tbsp PB, cocoa powder - yummy!)
- Got a takeaway (chinese.. McDonalds if I was in town)

All those things, they're great high calorie foods but at least have some more benefits. Pasta would be a better option that sweets for carbs, takeaways will have more protein (although they do have lots of sodium) and high calorie protein shakes are a great quick way to get protein in. You can also add fruit to get more fibre, and nutrients!!

tigersword

Sugar is great after a workout for glycogen replenishment, but I wouldn't particularly worry about it either way. Sugar really only matters for diabetics. For everyone else, particularly someone who is bulking, it's really irrelevant. Just get enough protein and fat, and the sugar will take care of itself without having to think about it.

slay0r

Sweet cheers for that guys, really appreciated. I know the haribo was a bad example, it's just that I've been ridiculously strict with myself to get to my current weight and cutting back on that isn't easy for me. It's stuff like Banana's I've been really anal about like I've been thinking I can't have a second banana when I'm hungry during the day because of the sugar in it and I shouldn't be thinking like that especially when I'm trying to bulk not get smaller! Basically if It's good calories/protein/fats then I shouldn't worry about the sugar so much is what we're all saying?

HeidiMightyRawr

Sweet cheers for that guys, really appreciated. I know the haribo was a bad example, it's just that I've been ridiculously strict with myself to get to my current weight and cutting back on that isn't easy for me. It's stuff like Banana's I've been really anal about like I've been thinking I can't have a second banana when I'm hungry during the day because of the sugar in it and I shouldn't be thinking like that especially when I'm trying to bulk not get smaller! Basically if It's good calories/protein/fats then I shouldn't worry about the sugar so much is what we're all saying?

Yes, don't worry about a banana! Banana's have lot's of nutrients that fruit in general has, plus the sugar in it is natural rather than added.
Focus on the calories/protein/fat etc, making sure you're getting enough, hitting your macro targets and you're good to go. It's just for overall health reasons really that it would probably be best to choose the options that give you some sort of nutritional benefits, whether it has sugar or not.

wellbert

I've found that natural sugar is fine.
Artificial sugar (HFCS for example, or you know, candy) always seems to make my lifting SUCK OUT LOUD.