If you are discussing health and fitness, sugar is regularly painted as the villain. Experts point to the consumption of sugar as a source behind obesity, diabetes and heart disease. Kim Larson, a sports dietician for the Academy of Nutrition and Dietetics, wants to change our thinking.“No sugar is necessarily ‘bad,’” Larson said, “How it’s packaged makes a difference in how the body absorbs it.”The problem is less about the sugar itself, but the amount consumed. According to the American Health Association, women can eat a maximum of six teaspoons of added sugar daily. For men, nine teaspoons are recommended. The term “added sugar” is defined as sugar that does not appear naturally in food, like high fructose corn syrup. However, the average American consumes over 20 teaspoons of added sugar every day.Larson argues that sugar is necessary for health and well being, especially if the individual is active. However, it is important to pick the right sugars.“Sugars are an important energy source for athletes because in their simplest form, they are carbohydrates – the body and brain’s main fuel source,” Larson added.So which sugars help or hurt your workout? Larson recommends simple sugars like glucose for workouts.Glucose is found in carbs like bread, pasta and fruits. The body burns glucose the quickest because it doesn’t need to metabolize in a different organ – it enters your bloodstream directly.“Because glucose is the simplest form of sugar – a monosaccharide – it is the primary type that cells use,” Larson said.Fructose is also recommended for a pre-workout snack, but in moderation. Fructose is a monosaccharide that is found in fruit, vegetables and fruit juice. Unlike glucose, fructose must break down in the liver first before moving through your bloodstream. If an excess of fructose is eaten, the slow metabolism results in weight gain. Larson recommends two servings of fruit per day, and limiting fruit juice intake.While glucose metabolizes the quickest, Larson recommends that physically active individuals eat a mix of glucose, fructose and lactose.“Each sugar uses a different metabolic pathway to provide energy to the muscles,” Larson said, “You can pump more sugar into the muscle if you are consuming two or three different types, as opposed to one. That’s a distinct advantage that delays fatigue and increases training intensity and performance.”Eating glucose and fructose together results in a quicker oxidization. Snacks like apples, bananas and popcorn contain both glucose and fructose, and are great sources of energy.While sugar is good for your body, Larson does not recommend eating a candy bar before a workout. Candy bars and junk food contain refined sugar.“It’s always best to get sugar from whole foods rather than from a candy bar,” Larson recommended, “A candy bar just dumps all of the sugar quickly into the bloodstream. After eating, blood sugar may fall even further, making you feel lousy and potentially causing headaches and fatigue.”The recommended amount and type of sugar depends on the duration and intensity of the workout. The general takeaway from Larson is to focus on simple sugars, low-glycemic snacks and a moderation of fructose intake.
FAQs
The Best Types of Sugar to Eat Before a Workout? ›
“Because glucose is the simplest form of sugar – a monosaccharide – it is the primary type that cells use,” Larson said. Fructose is also recommended for a pre-workout snack, but in moderation. Fructose is a monosaccharide that is found in fruit, vegetables and fruit juice.
What is the best sugar for fitness? ›Shapiro recommends stevia, as it's natural and sourced from the leaves of the Stevia rebaudiana plant. Stevia is lower in calories than refined sugar, and it might even offer some health benefits.
What are simple sugars for workouts? ›Simple carbohydrates, like sugar, are ideal sources because they are quickly absorbed and made immediately available to muscles, thereby fueling the body and helping enhance performance. On the other hand, complex carbohydrates typically take longer for our bodies to break down, resulting in a slower release of energy.
What is the best candy to eat before a workout? ›Candy can provide a quick fix of carbs in the form of sugar. Reed's favorites include Sour Patch Kids and Nerds, but any type of gummy or chewy candy works well. For best results, aim for about 150 to 200 calories worth of a carb-rich treat, and enjoy it 30-60 minutes before your workout, Reed said.
What is the best thing to eat before a workout? ›- Best meals before gym time? Check out our top five picks. ...
- Whole grain toast, peanut or almond butter and banana slices. ...
- Chicken thighs, rice and steamed vegetables. ...
- Oatmeal, protein powder and blueberries. ...
- Scrambled eggs, veggies and avocado. ...
- Protein smoothie. ...
- Find what works for you.
Glucose, a form of sugar, is the primary source of energy for every cell in the body. Because the brain is so rich in nerve cells, or neurons, it is the most energy-demanding organ, using one-half of all the sugar energy in the body.
Which sugar gives the most energy? ›Your body uses glucose as its main source of energy. It needs to convert other sugars into glucose before it can use them.
What sugar do muscles use? ›Glucose is the main source of fuel for our cells. When the body doesn't need to use the glucose for energy, it stores it in the liver and muscles. This stored form of glucose is made up of many connected glucose molecules and is called glycogen.
Is honey and salt a good pre-workout? ›Honey, being a natural source of carbohydrates, provides a quick energy boost, while salt replaces the electrolytes lost during exercise, preventing dehydration. The unique blend of honey and salt has also found its place in the world of fitness as a remarkable pre-workout energy supplement.
Is honey good before a workout? ›Yes. Studies show that honey is an easy-to-digest carbohydrate which makes it ideal as a pre-workout snack. It releases energy slowly, and helps to maintain blood glucose levels. These things enable exercise for prolonged periods while maintaining optimal cognitive function.
Is sugar a good pre-workout snack? ›
“No sugar is necessarily 'bad' before a workout, but how it's packaged makes a difference in how the body absorbs it,” says Larson. “It's always best to get sugar from whole foods rather than from a candy bar.” You'll get other nutrients (vitamins and minerals, for instance) from options like fruit.
What is a sugary snack before a workout? ›Matheny says you'll need sugar for any workout that's "more than 20-minutes where you're working out at a high intensity." Try to eat it very soon before you start, as in 10 to 15 minutes prior to getting sweaty. Think refined foods that are high in sugar, so even a vegan ice cream cone will work.
Are sweets good pre-workout? ›Avoid simple sugars like candy or soda as these will add a quick hit of glucose to your blood but make you more likely to crash before you can receive a boost to your energy. Plan ahead so you have your pre-workout snack prepared to ensure you eat the right kind of carbs.
What food makes you fit? ›- Start With Whole-Grain Cereal. 1/9. If you don't have enough to eat before you exercise, you may not have enough gas in the tank. ...
- Grab a Banana. 2/9. ...
- An Energy Bar in the Afternoon. 3/9. ...
- Grilled Chicken at Mealtime. 4/9. ...
- Black Bean Burger. 5/9. ...
- A Bowl of Berries. 6/9. ...
- Veggies and Hummus. 7/9. ...
- Peanut Butter. 8/9.
Eating peanut butter before working out increases blood sugar levels so that you have the energy to focus on a longer workout. The energy boost from a peanut butter pre-workout is caused by the high carbohydrate and protein content, which provides consistent and noticeable stamina throughout an exercise routine.
Are bananas good pre-workout? ›Bananas are one of the most popular pre-workout snacks. They are not only easy to carry, can be used directly, delicious, but also rich in starch and easy to digest. What's more, bananas are nutrient-dense and may provide some benefits to increasing exercise performance thanks to important nutrients like potassium.
What is the healthiest sugar to buy? ›- STEVIA.
- HONEY.
- PURE MAPLE SYRUP.
- COCONUT SUGAR.
- RAW CANE SUGAR.
- AGAVE.
- BROWN SUGAR.
- GRANULATED WHITE SUGAR.
Ignition is a dextrose monohydrate powder. It's the most ideal sugar you can consume post-workout. The reason for this is simple ... it's what your body breaks all carbs down into before it can be used for energy.
Which sugar is healthier, white or brown? ›Contrary to common belief, they are nutritionally similar. Brown sugar contains slightly more minerals than white sugar but will not provide any health benefits. In fact, your intake of all types of sugar should be limited for optimal health.
Is sugar good for the gym? ›Sugar is a great source of high energy levels and can help to keep you going during your workout. Energy is important for optimal performance when working out. When bodybuilders and athletes "carbo-load" before a competition, they are trying to stock up on energy from sugar so that they can perform at their best.