pointless comment
fruit is also sugar
sodium doesnt affect bf or muscle mass
Fructose and Glucose break down in the body differently.
Fructose breaks down in your liver and doesn’t provoke an insulin response.
Glucose tends to break down more quickly, and in the stomach, provoking an insulin response.
Overall, that piece of fruit is much better for you, even with ignoring any additional vitamins and antioxidants that are not found in processed sugar. Think of it as time-released energy.
You are right about sodium... It has no effect on building muscle. But maintaining proper sodium levels help regulate blood pressure and stress hormones. That is a good thing, especially pre-contest.
Honestly, I am not a nutrition expert. I studied and experimented quite a bit when I competed, and while I took a few Chemistry classes in college.