Why should you avoid eating high sugar before training?

Nutrition before exercise It plays an important role in determining how effective you are, how you feel during exercise, and the extent of recovery after that. Many people believe that eating sugary snacks or drinking energy drinks before training is a smart way to get a quick batch of energy. After all, sugar is the carbohydrates that provide glucose, and basic body fuel.

However, while sugar can provide a short -term increase in energy, consuming a lot of it before training is often counterproductive. Instead of focusing and continuous strength, you may face energy disruption, mental fatigue and even digestive discomfort in the middle of the exercise. To improve performance, it is important to understand how sugar affects the body, and why it matters timing, and how the smart nutrition strategies appear before the exercise.

Energy -metabolism and metabolism

1. How is sugar in the body being treated

When you consume sugary foods or drinks – such as sweets, soda, pastries, or desalinated energy drinks – your body quickly breaks into glucose. This glucose enters the bloodstream, causing a rapid rise in blood sugar levels. In response, the pancreas release the insulin, the hormone responsible for transferring glucose to cells for immediate energy use.

• Spike stage: The initial height of the blood glucose level gives you a temporary boost for energy.
• The stage of disruption: Insulin’s transgression may cause low blood sugar under the foundation line, which makes you feel retail, hunger, or uncomfortable.

This course is known as Lack of interactive blood sugar It is a common result of consuming large quantities of simple sugars before training.

2. The role of glycogen in exercising

The muscles are stored in glucose in the form of glycogen, which acts as a primary energy source during exercise. While some sugar eating can help renew glycogen, its consumption before training does not necessarily improve performance. Instead, complex carbohydrates that are already consumed provides a fixed release of glucose and better support for continuous energy production.

3. The effect of hormonal

Behind sugar in the blood, high sugar intake affects many hormones:

• Insulin: Nails quickly, followed by a drop, which may weaken fat burning during exercise.
• Cortisol: Stress hormones may rise in the event of blood sugar, which increases fatigue and perceived effort.
• Dopamine: Sugar stimulates bonus paths, but excessive dependence can reduce the natural motivation and create dependency.

Why can eat high sugar before training is a problem

1. The exercise is broken in the middle

The biggest problem in high sugar is Power Which follows the initial height. Instead of fixed energy, you may feel suddenly tired in the middle of the road during your session. This is especially harmful during strength or endurance exercises that require a steady effort.

2. Low use of fat

When sugar levels in blood and insulin are raised, your body gives priority to burning glucose instead of filling fat stores. For athletes or individuals who aim to improve body composition, this can limit the efficiency of fat loss.

3. Digestive digestive system

Drinks and diabetic snacks may cause bloating, stomach cramps or nausea when consumed near exercise, especially during high density or endurance training. Liquids with high sugar concentration (such as soft drinks or fruit juices) can also delay the emptying of the stomach, which leads to discomfort.

4. Mental fatigue

The malfunction of the sugar not only affects physical energy, but also affects the cognitive function. Reducing the availability of sugar in the blood can lead to poor concentration, slow reaction times, and low motivation during exercise.

When sugar is useful in training

Not all sugar is harmful in the context of exercise. In fact, there are strategic times in which simple carbohydrates consumption can be useful:

• During the endurance (90+ minutes): Mathematical drinks, gels, or glucose fruit can provide glycogen levels and delay fatigue.
• After exercise recovery: A moderate amount of simple carbohydrates along with the protein helps renew glycogen and speed up muscle repair.
• High density competition: Athletes who need fast energy bursts (for example, runners, crossfit) may benefit from small amounts of fast -digesting carbohydrates before the event.

The main meals are that sugar can be a tool – but only when it is timid properly and consumed in moderation.

Smarted feeding options before exercise

1. Complex carbohydrates for fixed energy

Instead of refined sugar, choose Complex carbohydrates This digestion is more slowly and gradually releases glucose. Examples include:

• Oatmeal
• Brown rice or quinoa
• Sweet potatoes
• Whole grain bread

These foods provide stable energy supplies without mutations or severe accidents.

2. It includes lean protein

Adding protein to exercise meals helps to keep satiety, proves blood sugar, and supports muscle repair. Examples:

• Chicken or turkey with rice
• Greek yogurt with berries
• Gross the plant -based protein

3. Healthy fats in moderation

The fat takes longer to digest and not perfect just before training, but small amounts can help maintain energy during longer sessions. Examples:

• Walnut butter on whole grain toast
• Avocado slices
• Chia or flaxseed in juice

4. Moisturizing first

Water or electrocardiograms are necessary to achieve fluid balance, thermal regulation, and endurance. Dehydration, even less than 2 %, can significantly reduce performance.

A sample of meal ideas before exercise

1-2 hours before training:

• Oatmeal with banana slices and almond butter
• Grilled chicken with sweet potatoes and vegetables
• Cover of the entire grain with Türkiye, spinach and chickpeas

30-45 minutes before training (fast fuel):

• Banana with peanut butter
• Rice cake with almond butter and honey
• Small protein juice with berries and oats

Special considerations of the type of training

1. Training force

B balance with protein and complex carbohydrates 1-2 hours before raising glycogen stores and preventing fatigue. Avoid high -sugar snacks that cause strength fluctuations in the middle of the session.

2. Training to endure

For operation or cycling sessions less than 90 minutes, complex carbohydrates and hydration are sufficient. For longer events, simple carbohydrates within the exercise may be useful.

3. HIIT

The stable energy of complex carbohydrates prevents early fatigue. High amount of sugar before Welcome It can lead to early accidents and reduce production.

4. Public fitness and weight loss

That training for Weight loss Or it should avoid the formation of the body eating high sugar, because it reduces fat mobilization and may lead to excessive eating later in the day.

Long -term strategies to reduce sugar dependence

• Future meals: The presence of balanced meals prevents snack options at the last minute.
• Sleeping improvement: The rest is sufficient reduces the desire for carbohydrates.
• Stress management: Meditation, deep breathing, and the exercise of intense desire for sugar based on cortisol.
• Drafting buds of taste: The gradually reduced sugar reduces the body to adapt and reduce the long -term desire.

Related questions

1. Is it bad to eat fruits before exercise?
no. Fragments such as bananas or berries contain natural sugars, but also provide fiber, vitamins and minerals. They are much better options than processed sugary foods.

2. Should I avoid sugar completely before training?
Not always. Small amounts of natural sugar of fruits can be useful, but large amounts of processed foods should be avoided.

3. What if I have time to have a quick snack before exercise?
Choose simple but balanced options such as bananas with walnut butter, protein tape with low sugar, or small juice.

4. Do energy drinks help in performance?
Several energy drinks are high in sugar and caffeine. While caffeine may enhance performance, the sugar content can lead to accidents. Sugar -free alternatives are often better.

conclusion

Although sugar can provide a rapid explosion of energy, consuming large quantities before training is more likely to hinder the performance more than its help. The breakdown of sugar in blood can reduce endurance, strength and concentration in the middle of the session, also contributing to digestive discomfort and reducing the use of fat.

The most intelligent strategy is to fuel your body with balanced meals that combine complex carbohydrates, lean protein and healthy fats – providing fixed energy and supporting recovery. For most exercises, this approach is superior to snacks or sugary drinks. The only exceptions are long -term endurance or immediate recovery after exercise, as the targeted use of simple carbohydrates can play a useful role.

By making more enlightened options, you will not only avoid riding accidents in the middle of the session but also enhance the quality of comprehensive training, long -term results, and general health.

Reference

• Gamekendrup, AE (2014). Eat carbohydrates during exercise and performance. feeding.
• Ludwig, DS (2002). Blood sugar indicator: physiological mechanisms related to obesity, diabetes and cardiovascular diseases. mosque.
• IVY, JL (2004). Organizing muscle glycycin, synthesis of muscle protein and repair after exercise. Sports Science and Medicine Magazine.
• Benton, D., & Young, Ha (2017). The role of sugar in the cognitive function. Nutrients.
• Burke, LM et al. (2011). Carbohydrates for training and competition. Sports Science Magazine.