Sugar, Carbs, and Everything Else
It’s time to set the record straight: sugar is not your worst enemy. Although it is often cited by health gurus and fitness influencers as the number one cause of the deterioration of athletic ability, sugar is often beneficial. The importance lies in understanding what constitutes sugar, how to use it in your diet, and when to use it.
What is sugar?
Sugar is a carbohydrate (aka carbs), one of the three essential macronutrients that our bodies require. Regardless of whether it comes from a fruit or a bag in the pantry, it's everywhere! The following table lists common monosaccharides (single building blocks), disaccharides(two building blocks), and polysaccharides (more than two building blocks) of sugar.
The basic building blocks for all carbohydrates are glucose, fructose, and galactose. Glucose is a method by which your body stores sugar. Fructose is most commonly found in fruits, and galactose is the sugar in dairy products. Most sugars are in the form of sucrose, a combination, or disaccharide of glucose and fructose.
You’ve probably also heard about complex carbohydrates. So what makes complex carbs different, well the secret is in the added fiber and other nutrients and minerals that come along when the whole seed is used. Instead of just using the endosperm, whole grains are processed with the bran and the germ.
What type of sugar should athletes use?
Sugar is essential for athletes to have fast and easy fuel during short and long exercises. It also serves as replenishment for depleted glycogen stores. So is there a type of sugar that should be avoided?
Simple sugars are found in many whole foods like milk, dates, and bananas that help supply fast-acting energy and are hence called energy-dense foods. On the other hand, nutrient-dense foods like complex carbs are used for sustained energy for longer periods as they take more time for the body to break down. So the sugars athletes need to stay away from is the non-nutritive simple sugar that is added to sodas, sweets, and other less-known sources like ketchup that create a pleasant experience for the consumer.
For endurance exercises, it is clear that a diet high in carbohydrates is required. This increases the glycogen stores in skeletal muscles as well as those stored in the liver. A high carbohydrate intake of 10-13 grams per kilogram of body mass per day has been recommended for these athletes. So which type of carbs are endurance athletes looking for? Well, when you're going for a prolonged period of exercise it is recommended to have complex carbs that give you energy throughout. However, for the extra boost during a long, hard workout, “Sports Food” is needed, think sports drinks or gels, or bars.
But for those thinking about shorter, harder strength workouts, the fact of the matter is that there isn’t as much research into the guidelines for carbohydrate intake. Nevertheless, the same concept can apply. After a workout, strength trainees are told to have at least 15 grams of carbs and 0.3 g/kg protein within 3 hours of their training sessions. Furthermore, some other basic guidelines include taking 1.2 g/kg/h if there are more than 11 or more sets per muscle group or if there is another high-intensity workout that involves the same muscles. This helps the body release insulin that maximizes protein synthesis and repair.
What are Sugar Alcohols?
Have you ever seen sugar alcohols listed on your favorite protein bar and wondered exactly what that means? I certainly have! Sugar alcohols are a type of carbohydrate that does occur naturally in some foods but is usually synthetically made in processed ones. They are used to add a sweet taste to foods without the extra carbs and calories. Some common sugar alcohols are listed below:
Xylitol
Erythritol
Sorbitol
Maltitol
Research has shown that sugar alcohols are safe within the range of 10-15 grams a day. Although, too much can cause Gastrointestinal (GI) issues and even weight gain.
Carbs for Adolescent Youth
Children and adolescent athletes between the ages of 4 and 18 should aim to get 45% to 65% of their total calorie intake from carbohydrates. These should be incorporated into recovery foods within 30 minutes after exercise and once more within 1 to 2 hours after the physical activity. During a game or race, it is recommended that meals should be eaten at least 3 hours before, and snacks within 1-2 hours before. But the bottom line is that adolescent athletes should eat enough without the constraint of dieting while including a wide variety of minimally processed foods.
In conclusion, contrary to popular opinion, sugar is an essential carbohydrate in an athlete’s diet as it provides fast fuel for exercise as well as replenishing glycogen stores. Although some sugars are good, athletes must avoid ones from processed foods like sweets and sodas.
For endurance athletes, a high in carb diet is recommended as carbs provide energy through prolonged exercise, as “sports foods” such as drinks, bars, or gels provide that extra boost they need. Strength trainers should also consider high protein supplements after workouts to aid in protein synthesis repair.
For young athletes, it is important to include a substantial amount of carbohydrates in their diet to enhance performance and facilitate proper recovery. Emphasizing the consumption of a varied selection of whole and unprocessed foods, without imposing restrictive diets, is crucial for their well-being. By developing a clear understanding of how to use sugar and carbohydrates effectively, these athletes can maximize their athletic potential and overall health.
Sources:
Beckmann, K. (2021, January 12). What Athletes Need to Know About Sugar. Meteor Nutrition. https://www.meteornutrition.com/blog/2021/1/12/what-athletes-need-to-know-about-sugar
Grembecka, M. (2015). Sugar alcohols—their role in the modern world of sweeteners: a review. European Food Research and Technology, 241(1), 1–14. https://doi.org/10.1007/s00217-015-2437-7
Purcell, L. K. (2013). Sport nutrition for young athletes. Paediatrics & Child Health, 18(4), 200–205. https://doi.org/10.1093/pch/18.4.200
sportsmedicineweekly. (2022, November 30). How Sugar Affects Your Training Performance. Sports Medicine Weekly. https://sportsmedicineweekly.com/blog/how-sugar-affects-your-training-performance/
The Sugar Association. (2019). What is Sugar? The Sugar Association. https://www.sugar.org/sugar/what-is-sugar/
University, U. S. (n.d.). Nutritional Needs Among High School Athletes. Extension.usu.edu. https://extension.usu.edu/nutrition/research/nutrition-needs-among-high-school-athletes
What You Should Know About Sugar Alcohols. (2021, April 15). Cleveland Clinic. https://health.clevelandclinic.org/what-to-know-about-sugar-alcohols/
