Sugar and its positive effect on physical exercise

13 de December de 2021

When it comes to sports nutrition, carbohydrates, which include sugar, are an extremely important pillar of good physical performance. Whether you’re riding a bike or tackling a weekend run, carbohydrates provide crucial fuel for working muscles every time you exercise, helping to prevent fatigue and maintain peak performance.

Why do athletes need carbohydrates?

The short answer is: energy! Carbohydrates are the body’s main source of energy. For elite and everyday athletes, adequate energy intake is the cornerstone of an optimal diet.

Eating adequate amounts of sugar before activity (to fill our glycogen stores) and during activity (for an immediate energy boost), avoids overloading our energy bank.

Total energy and carbohydrate needs vary by individual. However, according to nutrition specialist Dr. Ben Kim, athletes should consume 6 to 10 grams of carbohydrates per kilogram of body weight per day to boost their performance.

Balanced carbohydrate intake is key to keeping our bodies healthy and energized. During rest days, when you are away from the gym, carbohydrate and fiber-rich foods (i.e. fruits, vegetables, whole grains, etcetera) should be the priority. When training hard or competing, simple carbohydrates (i.e. sugars) are the most recommended fuel source for your body.

Source: Esto es azúcar

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