Fitness is a common habit among many men, and it requires a significant amount of physical energy. Therefore, male fitness enthusiasts must pay close attention to both their workout routines and nutritional intake. While exercising, consuming some sugar can help boost your energy and improve performance. However, excessive sugar consumption can lead to negative side effects. As a result, it's not advisable for men who are into fitness to consume large amounts of sugar.
1. If a large amount of sugar is consumed in a short period, it enters the bloodstream quickly, causing blood sugar levels to spike. This can lead to an osmotic effect where water from the stomach wall moves into the stomach cavity, slowing down gastric emptying. This may cause discomfort, dizziness, and even nausea.
2. Excessive sugar intake can increase blood viscosity and affect circulation, which puts extra strain on the heart. It can also make muscles feel stiff, which is not beneficial for exercise or overall fitness.
3. High sugar consumption increases triglyceride levels in the blood, raising the risk of cardiovascular diseases.
4. Consuming too much sugar can interfere with calcium absorption and reduce the intake of other essential nutrients, potentially leading to malnutrition.
5. Excessive sugar can easily lead to weight gain because the body converts excess sugar into fat.
When it comes to adding sugar during workouts, most people don't need extra sugar during regular training, as the carbohydrates from staple foods like rice, noodles, and bread are sufficient. However, in endurance activities such as long-distance running or marathons, where energy demand is high, a small amount of additional sugar can help reduce fatigue and maintain performance.
In terms of quantity, it's recommended that no more than 2 grams of sugar be consumed per kilogram of body weight. A small and controlled amount is always better to avoid any adverse effects. Always aim for balance and moderation when it comes to nutrition and fitness.
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