Athletes who consume sugar can recover better after exercise for a few reasons. The muscles, and even the brain, uses sugar in the form of glucose as their primary source of fuel during physical activity. When we eat carbohydrates, such as bread, potatoes or pasta, they are broken down into glucose, which is then transported to the muscles via the bloodstream.
Firstly, consuming sugar and carbohydrates can help to replenish glycogen stores in the muscles and liver, which can become depleted during exercise. Glycogen is a form of glucose that is stored in the body and can be quickly broken down into glucose when needed. When glycogen stores are depleted, it can lead to fatigue and impair athletic performance. By consuming carbohydrates after exercise, athletes can help to replenish their glycogen stores and recover more quickly.
Secondly, consuming sugar and carbohydrates can help to stimulate insulin production in the body. Insulin is a hormone that helps to transport glucose from the bloodstream into the muscles and liver, where it can be used for energy or stored as glycogen. By stimulating insulin production, athletes can help to speed up the process of glycogen replenishment after exercise.
Thirdly, consuming sugar and carbohydrates can help to reduce muscle damage and inflammation after exercise. High-intensity exercise can cause micro-tears in the muscles and lead to inflammation, which can contribute to muscle soreness and impair recovery. Carbohydrates can help to reduce inflammation by providing the body with the energy it needs to repair damaged tissues.
It’s worth noting that while consuming sugar and following a high-carbohydrate diet can help athletes to recover better after exercise, it’s important to consume carbohydrates from healthy sources such as fruits, vegetables, and whole grains. Consuming too much processed carbohydrates mixed with high fat, like donuts & fries, can have negative health consequences, such as weight gain and an increased risk of lifestyle diseases.
https://pubmed.ncbi.nlm.nih.gov/26166054/
https://pubmed.ncbi.nlm.nih.gov/29473893/