SUGAR BEFORE, DURING AND AFTER TRAINING: HOW CAN IT HELP YOUR TRAINING?

Sugar. It doesn’t have a good reputation, but most of us can’t live without it. Rising sugar consumption is associated with increased obesity, heart disease and diabetes. So it’s understandable that you think it’s best to avoid anything sugary in your diet. A low dose of sugar before, during and after training boosts performance.

How is sugar beneficial for physical activity? This blog explains the impact of sugar on the body before physical exercise. Sugar can help with hydration and performance during endurance exercise. Finally, we will see how to use sugar after training to promote recovery.

WHAT IS SUGAR?

This question may seem silly, but its answer is not so simple. Sugar comes in a variety of forms despite its common association with candy and coffee. For example: fructose (fruits), lactose (dairy products), maltose (wheat, and other cereals)… In short, sugar is a carbohydrate, the main source of fuel for your body and your brain. . Sugars are simple carbohydrates that are quickly broken down by the body to be used for energy.

Of course, carbohydrates also come in different forms. Complex carbohydrates, rich in fiber and found in whole grains. Beans and vegetables, high in fiber. They contain more nutrients than simple carbohydrates and are one of the cornerstones of a healthy diet. However, when it comes to physical activity, complex carbohydrates take too long to break down to provide usable energy during exercise. They can also cause stomach upset if eaten just before or during a workout.

This complex question about sugar will be cleared up soon with tips to improve your performance.

ENERGY AND GLYCOGEN: HOW YOUR BODY STORES SUGAR FOR ENERGY

Complex and simple carbohydrates are broken down by the body into glucose (blood sugar) so that neurons, muscle fibers and other cells can get the energy they need. The body is smart enough to store this energy and use it when it is needed most, for example during exercise. Here’s how it works: The liver takes all the glucose that isn’t needed right away and converts it into glycogen that can be stored in your muscles, ready for when you need it. So when you are active, your body uses this glycogen to keep your muscles working.

The body can store about 300-400g of glycogen in the muscles and about 70-100g in the liver. This storage capacity is not very important. So you understand why carbohydrates play a key role in physical activity. Strenuous running or cycling depletes glycogen stores using 2-3g of carbohydrates per minute.

Simple carbohydrates, like sugar, are quickly absorbed by the body, making them a quick source of fuel. Sugar quickly provides energy for intense activities like training or competitions. It is in these moments of intense physical activity that sugar becomes an ally rather than a harmful substance: sugar can give you an immediate energy boost. However, consuming sugar when your body doesn’t need that energy boost can lead to problems.

Some of the problems with sugar arise when we consume too much of it at a time when we are not doing high-intensity physical activity. Consuming these energy-dense, very low-nutritional simple carbohydrates means that we store too much of something that we may never use, leading to the health problems mentioned above as well as other problems such as dental caries. It is therefore important to consume sugar wisely and at specific times.

HOW TO CONSUME SUGAR BEFORE A TRAINING SESSION?

Obviously, the amount of sugar and carbs you need to fuel intense exercise varies from person to person. Most experts recommend that an athlete consume between 6 and 10 grams of carbohydrates per pound of body weight each day to effectively fuel training and performance. However, it’s knowing what type of carbs to eat and when that will really help you improve your workouts.

Unrefined and minimally processed carbohydrates should always be the preferred source of energy in your daily diet. Nutrient-dense foods such as brown rice, quinoa, sweet potatoes, oats, whole-grain pasta, and beans are great options. They contain protein and fiber, which fill you up while your body slowly metabolizes this energy, as well as vitamins, minerals and antioxidants which help your body function properly.

These starchy complex carbohydrates differ from the simple carbohydrates found in candy and soda. These will give you a sugar rush by bringing glucose to your blood quickly, but you’ll be more likely to crash before you can benefit from a boost of energy.

Instead, try dried fruit or bananas as a pre-workout snack. They contain glucose and fructose, another type of simple sugar also found in fruit and vegetable juices. Your body processes fructose differently than glucose, first metabolizing it in the liver before it reaches the bloodstream. Fruit is also high in fiber, which slows the sugar spike and gives you a longer-lasting energy boost. They are also packed with vitamins, minerals and antioxidants.

SUGAR DURING TRAINING: HYDRATION AND SPORTS DRINKS

In everyday life, water is the ideal source of hydration. But when it comes to sustained, high-intensity exercise, you need a different kind of hydration to keep you going.

Sports drinks are specially designed for endurance training sessions and competitions, as they help maintain hydration levels during prolonged periods of physical activity. They replenish glucose, electrolytes and fluids lost by the body during high intensity exercise and improve the ability to sustain effort.

Consuming sugar in sports drinks during training helps maintain hydration because it helps open up the intestinal wall so that electrolytes (such as sodium, potassium, magnesium, and calcium) can be absorbed faster. These mineral ions are essential for muscle function, water retention and neurotransmission.

The often high sugar content of sports drinks also provides a burst of energy for those endurance events. However, this means that it is not recommended to consume sports drinks outside of intense training sessions. As stated above, sugar has little nutritional benefit, and unless you’re in a situation where you need quick rehydration and energy, these drinks are likely to make you gain weight. .

Fun fact: Most sports drinks today use a combination of sugar sources. This is because your body uses separate mechanisms to absorb these different types of sugar, so it can process them separately, but at the same time, increasing your intake. A 2008 study from the University of Birmingham , UK, showed that combining simple carbohydrates like glucose and fructose in these drinks could increase an athlete’s ability to absorb fat by 75%. energy.

SUGAR IN ENDURANCE COMPETITIONS

During an endurance event, how much sugar do you need to consume to hold on? And how often? It all depends on the intensity.

The rule of thumb for most athletes during intense activity that lasts longer than 1 hour and up to 2.5 hours is to consume 30-60 grams of carbohydrates per hour. For events longer than 2.5 hours, some experts recommend increasing this energy intake up to 90 grams of carbohydrates per hour.

However, a 2015 study from the University of Bath, UK, suggests that if an athlete only consumes glucose, their absorption capacity becomes “maximum” after 60g per hour and they may feel gastrointestinal discomfort. It may therefore be worth considering consuming a dual source of carbohydrates, as the previous study suggested.

ENERGY GELS

Energy gels are the most popular way to consume sugar for fuel during endurance events. The glucose they contain is rapidly absorbed to provide energy to active muscles and organs. Most energy gels contain around 25g of carbohydrates per gel, along with electrolytes and caffeine. They therefore resemble a condensed sports drink, but without the liquid (and therefore without the hydration) and should never be consumed at the same time, because you would consume too much sugar in one go.

While you may be tempted to gulp down two gels at once when you’re feeling exhausted, your body may crumble trying to process this sudden, large sugar intake. Instead, consume part of a gel before you need it, as it will take you between 3 and 15 minutes to feel the effects. Then divide your total hourly consumption of energy gels into 15-minute increments, diluting with water to aid digestion. You can also alternate energy gels containing caffeine and those without if you want to limit your caffeine intake.

PRACTICE YOUR FUELING STRATEGY

It is also ideal to train first with energy gels before an endurance event. You will know which perfumes you like and how to dose your consumption over time. Plus, you’ll give your stomach a chance to adjust to using the gels while you’re active.

Also, if you’re doing moderate-intensity activity for more than an hour, you might consider combining simple carbohydrates with small amounts of protein and fat to get the sustained energy you need. Competing fibers should be avoided to avoid bloating and gastrointestinal disorders.

It’s also important to remember that while consuming a lot of sugar during exercise doesn’t have a negative effect on your overall health, it can still impact your teeth. It’s important to brush your teeth after a workout or drink to avoid dental problems. This practice prevents damage caused by acidity and sugar. Some ultramarathoners brush their teeth during pit stops to maintain dental health. This happens during very long runs.

RECOVERY: POST-WORKOUT SUGAR

When it comes to post-workout nutrition, you might think protein is all you need. However, simple carbohydrates also play a role. During muscle recovery, protein is necessary, but requires energy. After training, this energy can often be lacking.

This is why you may feel a sudden craving for sugar after a workout. After exercise, muscles need quick sugar to replenish their glycogen. Sugar will also help you continue to absorb electrolytes effectively. Within 30 minutes of the end of your session, consume simple sugar to promote muscle recovery.

For optimal recovery, post-workout snacks should include both carbohydrates and protein. Choose a peanut butter/jam sandwich or a glass of chocolate milk over sugary protein bars.

For the rest of the day, make sure your diet is high in complex carbohydrates and fiber. To ensure you have the essential nutritional elements for your recovery and preparation for the next training session. Also, don’t forget to get a good night’s sleep – this is also essential for muscle growth .

CONCLUSION: SUGAR AND TRAINING

Sugar consumption varies significantly before, during and after training, compared to the rest of the day. It can be a necessary fuel source for high intensity activities. So, when used minimally and intentionally, sugar can benefit you.

Summary of key points:

• Sugar is a fuel source for the body and brain, with no nutritional benefits.
• Simple sugars (glucose, fructose, lactose) are metabolized differently by the body.
• Sports drinks contain sugar for quick hydration and increased energy through electrolytes.
• Consuming sugar during endurance competitions is also another way to have a constant source of energy.
• Eating sugar after a workout also helps the muscle building process during recovery.

Identify the best types, amounts and times of sugar consumption to improve your physical activity. So, enjoy the sweet process of incorporating sugar into your workouts.