What Athletes Need to Know About Sugar

The athlete’s guide to sugar 

SUGAR. From fitness bloggers to Instagram influencers, everyone seems to be talking about it. The general consensus? Sugar is public enemy number one. Some sources suggest that cutting out sugar is the secret to perfect health. WHOA. Can we take a step back? Before you toss out everything from brownies to bananas, let’s chat. Read on to learn what sugar is, where it’s found, and how it impacts your health and performance. Spoiler alert: this sugar-free craze isn’t all it’s cracked up to be. Chances are, swearing off sugar won’t be the magic bullet you’re looking for. 

First things first ... what IS sugar?

Let’s start out with a review of human metabolism- don’t worry, I’ll keep it simple. There are three main macronutrients that our bodies use for fuel: carbohydrate, protein, and fat. Sugar is a carbohydrate. 

All carbohydrates are broken down into glucose, the simplest form of sugar. Other simple sugars include fructose (found in fruits) and galactose, which comes from lactose (found in dairy foods). Glucose is the main fuel source for the muscles, especially during short bursts of intense exercise. Without glucose, don’t expect to sprint to the finish. Glucose is also the ONLY fuel source for the brain. Have you ever experienced brain fog after a low-carbohydrate meal? That’s what happens when the brain doesn’t get enough glucose.

Now that we’ve covered simple sugars, let’s dig deeper. Who’s heard of complex carbohydrates? Complex carbohydrates, like whole grains, potatoes, beans, peas, and squash, are composed of long strands of the simple sugars described above. These foods take longer to digest, due to the presence of fiber, but in the end, they’re broken down into good ol’ glucose. This is a good thing- it allows our bodies to use these foods as fuel! But it’s important to remember that all carbohydrates, from pasta to popcorn to pixie sticks, are broken down into simple sugars that enter the bloodstream and feed our cells.

Wait … (insert food here) contains sugar?

Yep, you heard that right. Sugar isn’t limited to ice cream and Frappuccinos. There are TONS of nutrient-dense foods that contain natural sugars. Foods like fruits, vegetables, and milk contain simple sugars, plus vitamins, minerals, and fiber. Fiber slows digestion to deliver sustained energy to your cells. The vitamins and minerals offer a wide range of health-boosting benefits. For example, fruits are packed with powerful antioxidants that fight inflammation. 

But ... what about added sugar? That’s bad, right?

Sugar is added to a wide range of packaged foods, from soft drinks to cereals. Small amounts of added sugar can be found in whole wheat bread and salad dressings. It’s even lurking in spaghetti sauce. But hold on- don’t toss these foods in the trash! Foods with added sugar should NOT be feared. That spaghetti sauce is still rich in vitamin C, regardless of how much added sugar it contains. That fruit-flavored yogurt? It’s still packed with calcium and protein. It’s true that refined foods with added sugar don’t always contain the same vitamins, minerals, and fiber found in fruits and veggies. But these foods still serve a purpose! Tackling your training plan without a little sugar is a recipe for sluggish workouts. Even outside of exercise, added sugar is not the enemy. Our bodies are smart, and they’re programmed to use sugar as fuel. When consumed in reasonable amounts and paired with protein, fat, or fiber, sugar is just fine. 

I want to be a good athlete. Should I avoid sugar? 

There’s no need for athletes to avoid sugar. In fact, avoiding sugar could lead to worse performance in workouts and races. Instead of avoiding sugar altogether, athletes can be strategic with their nutrient timing. When consumed before exercise, sugar offers fast-access fuel for working muscles. After exercise, foods that contain sugar can help replenish glycogen stores, putting you on the fast-track to recovery. Sacrificing sugar means sacrificing pre-workout fuel and post-workout replenishment…and that’s NOT the best recipe for success.

Alright, so athletes need sugar to fuel performance. But it’s bad for our health, right? 

This is where moderation comes into the picture. Leading health organizations suggest that a balanced diet can contain up to 60 grams of added sugar per day. For an active person, that ceiling could be a bit higher. While it’s true that some research links sugar consumption with chronic inflammation and health conditions, these effects aren’t seen within recommended limits. So, we can ditch the all-or-nothing mindset- there’s no need to fret over a few grams here and there. I wouldn’t recommend washing down a dozen donuts with a gallon of sweet tea, but a donut or two is just fine. Plus, let’s be real. Who wants to eat oatmeal without a sprinkle of brown sugar, or pancakes without a drizzle of syrup? Not me.

I heard that sugar will make me gain weight. Is that true?

Let’s set the record straight- our weight is determined through energy balance (calories in vs. calories out). This means that weight gain comes from excess calorie intake, regardless of the source. I’ll say it louder for the people in the back…there’s no single food or nutrient that leads to weight gain! The same goes for weight loss. That list of magic weight-loss foods? It doesn’t exist. Sure, sweetened cereals contain more calories than spinach, but if you’re eating within your body’s needs, all foods fit. Side note, let’s put a little less focus on the numbers this year, okay? 

So, let’s review. Should your diet consist ONLY of Sour Patch Kids and Kool-Aid? Probably not. But if you’re eating balanced meals that contain a source of protein, fat, and fiber, a little sugar won’t hurt. In fact, a boost of glucose might even help fuel the brain and body. Cutting out nutrient-dense sources of sugar, like fruit, vegetables, and milk, could cause you to miss out on some crucial vitamins and minerals. Cutting out not-so-nutrient-dense sources of sugar could cause you to miss out on delicious memories. Bottom line: as long as you’re not replacing your usual intake of nutrient-dense foods with a steady stream of sugar, you’re going to be just fine. Instead of cutting out sugar in 2021, let’s re-focus that motivation on a worthwhile goal.