In many men, fitness has become a common habit. However, regular exercise can consume a significant amount of physical energy, so male fitness enthusiasts must pay close attention to both their workout routines and nutrition. While exercising, consuming some sugar can help boost your energy and improve performance. However, excessive sugar intake can lead to various negative side effects. Therefore, it's not advisable for men who are into fitness to consume large amounts of sugar.
If a large amount of sugar is consumed in a short time, it enters the bloodstream quickly, causing blood sugar levels to spike. This can lead to the body's natural response, where water from the stomach walls moves into the stomach cavity, slowing down digestion and potentially causing discomfort, dizziness, or even nausea.
Excessive sugar consumption also increases blood viscosity and affects circulation, which can put extra strain on the heart. This can cause muscle stiffness, making it harder to perform exercises effectively and increasing the risk of injury.
Moreover, too much sugar can raise triglyceride levels in the blood, which is a major risk factor for cardiovascular diseases. It can also interfere with calcium absorption, leading to reduced intake of other essential nutrients and potentially causing nutritional deficiencies.
Another concern is that excessive sugar intake can easily lead to weight gain, as any excess sugar not used for energy is stored as fat in the body.
So, how should we add sugar properly?
Generally, during normal training, athletes and fitness enthusiasts don't need extra sugar because the carbohydrates from staple foods like rice, noodles, and bread provide sufficient energy. However, during endurance activities such as long-distance running or marathons, where energy demands are high, a small amount of additional sugar can be beneficial to speed up recovery and reduce fatigue.
When adding sugar, it's important to do so in moderation. A general guideline is to consume no more than 2 grams of sugar per kilogram of body weight. This ensures you get the energy boost without overloading your system. Small and controlled amounts are always better when it comes to maintaining health and achieving fitness goals.
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