Can't I have desserts while exercising? Why

During the fitness period, you can eat desserts in moderation, but you need to control your intake and frequency. Desserts usually contain high sugar and calories, which may affect fitness results, mainly related to factors such as excess calories, blood sugar fluctuations, and nutritional imbalances. On the premise of controlling daily total calories, occasionally consuming a small amount of desserts will not significantly affect the fitness effect for fitness enthusiasts. Choosing to consume simple sugar within 30 minutes after exercise can help quickly replenish muscle glycogen, resulting in a higher utilization rate of sugar in the body. Prioritize desserts containing natural ingredients such as dark chocolate and fruit yogurt cups, and avoid trans fats and artificial additives. Pay attention to including dessert calories in your daily diet plan and reduce other carbohydrate intake accordingly to maintain calorie balance. Long term excessive intake of desserts may lead to an increase in body fat percentage and affect the presentation of muscle lines. A high sugar diet can stimulate a large amount of insulin secretion, promote fat synthesis, and inhibit fat breakdown. The refined sugar in some desserts belongs to empty calorie foods, lacking nutrients such as vitamins and minerals, which may cause sudden increases and decreases in blood sugar, leading to fatigue or increased hunger during training. During the period of fitness and muscle building, it is even more important to be vigilant about desserts squeezing protein intake space and affecting muscle repair efficiency.

It is recommended that fitness enthusiasts follow the principle of 80% healthy diet and 20% flexible diet, and treat desserts as a periodic reward rather than a daily habit. Prioritize supplementing energy with natural foods such as bananas and sweet potatoes after exercise, and use sugar substitutes to make low calorie desserts in daily life. Combining regular strength training with aerobic exercise to increase basal metabolic rate and enhance calorie burning ability. If there are problems such as diabetes or metabolic syndrome, the intake of desserts should be strictly limited and a diet plan should be formulated under the guidance of a doctor.