Can I eat sugar while gaining muscles

Eating sugar while gaining muscle is not inherently detrimental if overall caloric intake and macronutrient balance are well managed. According to Dr. Layne Norton, the critical aspect isn't sugar itself but the caloric surplus necessary for muscle gain. Norton's research indicates that when calories are controlled, sugar does not directly cause fat gain or negatively affect body composition. Thus, adding some sugar to your diet won't obstruct muscle building as long as you're consuming a balanced diet with sufficient protein, fats, and other nutrients. Additionally, Layne discusses the importance of not creating negative mental associations with sugar, emphasizing that such stigmas can lead to disordered eating behaviors 1 2.