If you are looking at building muscle, sugar might be just the thing you need.

Sugar stimulates insulin levels, while it is important that these levels are maintained steadily, a sharper rise post workout will assist the muscles in recovery so that you can hit the gym again the next day.

For sugar to help aid the muscle recovery process, protein needs to be included. Think of it this way:

CARBS = FUEL

PROTEIN = RECOVERY

Adding sugar to protein, or solely post-workout will assist with the muscle recovery as the insulin is released, this is why many protein shakes have added sugar. You may also use sports drinks post-workout, many of which have high sugar contents.

Now we’re not saying you need to consume a handful of sugar cubes post-workout, especially if you’re just hitting the gym to lose a few pounds. We’re talking about a small piece of candy, or a beverage with sugar included that we would generally consume post-workout, purely for muscle gains or for athletes.

When working out for longer periods, or competing in sport, consuming products with glucose is important during the workout itself to have the energy to burn. This is why we see athletes drink sports drinks during games. These drinks contain electrolytes and sodium keeping you hydrated and enhancing endurance.

Sugar is bad overall, particularly if you’re trying to lose weight, however, if you are an athlete, body builder or wish to gain muscle, a small sugar component during or after workout, depending on your workout type, may be just what you need for endurance and better recovery.

Remember to talk to your GP and dietician prior to changing your diet, especially if diabetic.