Welcome back to my wold!If this title did not get your attention, nothing will. So let’s dive into the materiel and find out if could there really be a point where it makes more sense to eat sugar than not?
First things first : insulin and fat loss are mutually exclusive, so whenever there is an insulin release in the body hormonal sensitive lipase (HSL) or fat loss stops.
Great, all the more reason not to touch sugar ever, right?
It is not that simple as that. Depending on who you talk to, insulin is either the greatest hormone ever as it pushes nutrients into the muscle or the most evil thing constructed as it makes people fat.
The truth is in the middle: insulin is more or less a transport hormone that will shuttle protein into your muscle but will also act as a fat storage hormone if you are consuming excess calories.
So why not keep insulin low at all times? Makes sense, but as always there are exceptions to every rule. In my opinion, insulin should be kept low most of the day but around your workout it is a different story.
Carbs are simply needed to perform better, especially if you lift heavy. Muscle glycogen is used up at a rapid rate, think about 5 grams for every two sets of lifting if we are training within. 80 % of our max. So your average lifter will go through 50 grams of carbs (larger individuals can use even more) in a workout if we assume 20 sets at a reasonable intensity. If glycogen is not replenished, performance will suffer.
Simple aka sugary carbs equal a better pump which does several things for you.
As stated above nothing is as anabolic (muscle building) as insulin. It transports nutrients into the muscle thereby setting off protein synthesis and stopping muscle breakdown, which is something you want after your workout. So that alone is a good reason to consume some carbs along with your post workout protein shake.