Ever since you were a child, chances are your elders always told you how bad candy was for your teeth and overall health, and you were more or less forbidden to consume it as if eating candy was the root of all evils. Diets high in sugar consumption are often linked to obesity and diabetes.
When are you allowed to eat candies?
But the only time you can eat it (a small amount of it, of course) is after an intensive workout to build up your muscle strength, generally termed as post-workout recovery. So the question arises, how is carbohydrate associated with post-workout recovery?
Why do you need to eat candies?
The answer is in order to fuel a workout session, your body needs carbohydrates which you should also consume after the workout session as it will help you to recover after the session. Whole grains, fruits, and vegetables are the recommended natural ready-made sources of carbohydrates, energy drinks are the artificial ready-made source of carbohydrates as you need something which the body can digest fast to maximize performance and recovery during a session and after one respectively.
Among the faster-digesting sugar falls candy, so often you can see people in the gym eating candies before or after their workout. The carbohydrates present in candies convert to glucose very fast, which is why they favor all other sources of carbohydrates.
How much sugar can you consume?
Even though you will be advised to consume a certain amount of candies if you are taking part in heavy workout sessions, the American Heart Association recommends against consuming more than 36 grams of sugar every day, which is over a bit in proportion to one Snickers bar.
How do candies help during a workout session?
Candies help in the fast restoration of the blood sugar level by releasing insulin into the bloodstream, but according to some dietitians, you should only partake in the consumption of sugar if you are taking part in sessions that are less than one and half hours. When you are working out, your body releases cortisol which helps in the breaking down of muscle tissues, which is followed by cellular repair that ultimately facilitates muscle growth. Insulin released by the breaking down of the glucose or fructose after the consumption of the candies maximizes muscle protein synthesis and repair, so timely consumption of candy or any sugary product plays an instrumental role when it comes to starting post-workout recovery and growth.
Varying rules of candy consumption.
If you are a long-distance runner or a cyclist, you will be advised to consume candies during your workout rather than after it. Here, the glucose supplied by candy works as a fuel that you need to complete your workout. Alongside candy, runners and cyclists also need some sodium sources as they are needed during longer workouts, and candies usually do not have any.
How does candy affect a gym body?
But unrestrained candy consumption can actually cause a lot of harm. Here is a list of all the harms caused by excessive consumption of candy during gym hours which adversely will affect the body that you are trying so hard to maintain.
Firstly, they can cause abdominal distress.
Natural sugar is the sugar that dieticians usually recommend, but this is not present in candies. Candies usually have added sugar which contains sucrose, maltose, brown rice syrup, maple syrup, maple syrup, concentrated fruit juice, and high-fructose corn syrup. Fructose present in chocolates gives off free radicals and triglycerides, which is a by-product that occurs when the liver processes the sugar. So, getting an excessive amount of fructose will contribute to weight gain.
Sucrose also breaks down into fructose and glucose, which will indirectly contribute to weight gain. Sugar present in candy does not have the benefits as sugar present in whole foods. Usually, the sugar present in whole foods is accompanied by fiber which slows down the absorption of sugar. Low-glycaemic snacks help you perform significantly better than high-glycemic snacks. For more information, you can try this out. Excessive consumption of added sugar makes it harder to maintain weight and increases the risk of heart disease and diabetes.
Even though muscle growth needs a lot of calories, approximately 3200 to 6000 calories every day, candies and muscle growth do not go hand in hand as they pose a threat to the health of the consumer. The rapid rise in blood sugar caused by eating candies does not last long because it falls suddenly. So, no extra energy for the workout remains. Candy after a workout may affect recovery as it results in inflammation. It also affects hydration and causes various abdominal distress such as nausea, cramping, or diarrhea. You can replace candy with other treats such as buttercups, chocolate chip cookies, vanilla ice cream, and one bottle of cola.