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💪 Sugar – Before Or After Exercise For Energy, More Muscle & Fat Loss? – by Dr Sam Robbins
Someone asked an interesting question the other day about sugar and more specifically, honey. They asked:
“I read that I should have some sugar before a workout to give me more energy and “fuel” for my muscles, is this true? This expert stated that I should have natural sugar, such as honey. This makes sense, but I wanted to get your opinion Dr. Sam”
Sure, I can understand how “fuel for your muscles” before a workout makes sense. But, not when it comes in sugar. And it doesn’t make a difference if it’s artificial white table sugar or “natural” sugar such as honey, fruit or fruit juice, or agave nectar or anything similar.
At the end of the day, sugar is sugar.
And whether your goal is to gain muscle, or lose fat or simply be as healthy as possible, you MUST manage your blood sugar levels and improve insulin sensitivity.
Keep in mind that “natural sugars” such as Agave Nectar, similar to honey, contains high amounts of fructose – which is fruit sugar, which goes mainly into your liver.
Thus, you need to limit sugars, especially fructose because it can get stored as body fat quickly.
In fact, let me simplify things a little bit.
When you consume carbohydrates, they’re stored in the body in two forms or types.
Liver glycogen – which is from fructose (fruit sugar, honey, nectars, etc.)
Muscle glycogen – which is from starches (rice, breads, legumes, etc.)
Again, I’m over simplifying things, but you get the point.
Now, the main difference is the AMOUNT of “carbs” you can store and thus, should eat.
As stated earlier, your liver can typically store only about 25 grams or 100 calories of fructose, before it “spills” over and gets stored as body fat.
However, muscle glycogen has a lot more storage room. You have a lot more muscle.
And the more muscle you have, the more starches/carbs you can consume, especially when compared to the small amounts of liver glycogen – which again, is about 25 grams / 100 calories.
So, you want to make sure your muscle glycogen has enough fuel for your workouts, which should come ideally from starches and complex carbs – such as rice, bread, legumes and similar foods.
However, you also want to keep your blood sugar stable before a workout, so you don’t crash and get tired. So I suggest a solid meal about 1-2 hours before your workout – proteins, carbs and a small amounts of fats.
Way too many variables to list here. I’m just giving you a simple example.
Now, AFTER your workout, you also want to again, replenish and fill up your glycogen levels that were depleted from the exercise.
However, this time you want to do BOTH – muscle AND liver glycogen.
You may have a liquid shake/drink or another solid meal. Again, some starches and complex carbs and protein. However, NOW you can ALSO have small amounts of fructose, to quickly fill up your liver glycogen.
Now you can add in some fruit or honey if you prefer.
So you’re eating a larger amount of your daily carbohydrates before and after your workout. IF you’re trying to gain extra muscle, you can continue eating more carbs the rest of the day.
Or if your goal is to lose fat, then simply limit or avoid carbs the rest of the day.
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Disclaimer: As with all information, products and services, results are not guaranteed and may vary from one individual to another. The information in this video and/or at this channel is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge, educational and information from the research and experience of Dr. Sam Robbins, who encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
Statements made, or solutions suggested in this video and/or at this channel, have not been evaluated by the Food and Drug Administration. They are not intended to diagnose, treat, cure, or prevent any disease.