Does sugar matter while heavy lifting?

joleenl
joleenl Posts: 739 Member
in Food and Nutrition
I just started a heavy lifting routine of 4 days a week with a personal trainer last week. I have been slowly upping my protein. I have tried to get over 100g of protein everyday specially on lifting days. This week I will aim for over 120g. On a daily basis I eat a fair amount of fruit and berries which puts me over in my daily sugar allowance. I normally don't work about these numbers as I don't have any medical conditions and my blood numbers are all good. My trainer weighs me every Monday. This Monday I weigh 3 pounds more then last Monday even though I was at a calorie deficit all of last week. Yesterday I did eat out so it could be sodium in my food. It could be water retention. I am not worried about the gain as much as I am curious about the effect of sugar on my heavy lifting progress. I would like to lose 20 to 30 more pounds and gain some strength. On top of the 4 times a week lifting, I will be/am trying to do 20 mins of the arc trainer after each lifting session. Plus I walk to work (weather permitting) 4-5 times a week which is 3km (less then 30 mins) each direction and I plan to do extra cardio 1-2 a week. Last week was crazy busy so it didn't go as planned. My diary is open - please ignore yesterday.

My weight this morning:178.8 pounds
My weight last Monday morning: 175.8 pounds
Goal weight: 150-155 pounds
Height: 5'7"
Age: 35

Thanks for your input and suggestions in advance.

Replies

  • mazzasweet
    mazzasweet Posts: 266 Member
    Hi sweetie. I'm certainly not any type of expert - but from what I've read - sugar from fruits/berries is fine, and as long as you eat it in moderation, I wouldn't worry about 'going over' sugar :-) XO
  • sarahertzberger
    sarahertzberger Posts: 534 Member
    Hi sweetie. I'm certainly not any type of expert - but from what I've read - sugar from fruits/berries is fine, and as long as you eat it in moderation, I wouldn't worry about 'going over' sugar :-) XO


    I was thinking this same thing at least that's what I've heard I wouldn't change it
  • tdfarmer
    tdfarmer Posts: 176 Member
    I have read also not to count sugar from fruit. Hope its right, because of my blood test results in past. But if your test results are fine you have nothing to worry about.
  • joleenl
    joleenl Posts: 739 Member
    I am not worried about my sugar being over. I just wonder if it'll effect my lifting? Like, will my muscles retain more glycogen? That kind of thing....
  • ninerbuff
    ninerbuff Posts: 49,056 Member
    I am not worried about my sugar being over. I just wonder if it'll effect my lifting? Like, will my muscles retain more glycogen? That kind of thing....
    You want you muscles to retain glycogen. That's where it derives energy from to perform. All sugar in the body is broken down to glycogen.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • joleenl
    joleenl Posts: 739 Member
    I am not worried about my sugar being over. I just wonder if it'll effect my lifting? Like, will my muscles retain more glycogen? That kind of thing....
    You want you muscles to retain glycogen. That's where it derives energy from to perform. All sugar in the body is broken down to glycogen.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    So in your opinion, eating a bit of extra fruit is a good thing while lifting?

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