Most of us know how dangerous sugar can be when it comes to our fat loss goals. One of the first things we do while dieting is eliminate the sweets. Obviously, there is good reason behind this. Sugar has been known to increase hunger, cause energy crashes, and eventually cause weight gain. Yes, sugar is something that should be avoided, but there is one time during the day that it can be very beneficial. Post-Workout!!!

During an intense workout session, our body uses up muscle glycogen (sugar) and blood sugar for fuel. Directly after your workout is the one major time that these two fuel sources desperately need replenishing (unless you have certain medical conditions). Your body is so sensitive to sugar directly after a workout that it will use the sugar in mostly positive ways. This will be for muscle recovery and growth. Fat storage won’t be happening during this time. I must warn you, this window is only open for a short period of time though (30-45 mins after an intense workout). After this time frame, you will risk having some of this sugar produce fat gain.

Something else to remember, not all types of sugar are created equal. There are four main types: fructose, lactose, dextrose, and glucose. After a workout, you need a sugar that can be quickly converted and rushed to your muscles as quickly as possible to begin the recovery process. Post-workout, it’s important to choose sugar high on the glycemic index. Two of the best choices would be dextrose and glucose (most candies, sugary cereals, cookies, homemade sweets, etc…). Fructose (fruit) should be avoided at this given time. This is the one time of day I suggest eating that sugary snack. For instance, a chocolate chip cookie, a small scoop of ice cream, a small candy bar, gummy bears, etc… Don’t go overboard!!

Add some protein with this sugary treat and you have the perfect post-workout meal! Remember, protein is essential when growing muscle. For the perfect combination of sugar and protein, enjoy a glass of chocolate milk after your workout. The added sugar from the chocolate and the protein from the milk will keep those results coming. Just make sure you choose low-fat or fat-free milk.

-Tom