Intra-Workout Jelly Beans? Why Simple Sugars Can Boost Your Training
The article below contains some interesting facts about Sugar:
1) There are many types of sugar.
Some are natural and others are not. Natural sugar comes from plants and animals like corn, cane, beet, etc.. These sugars have no calories or other nutrients but they do contain certain vitamins and minerals. Artificial sweeteners such as saccharin, sucralose, neotame, and advantame are all artificial substances made from petroleum products.
They are used in processed foods because they do not provide any nutritional value and they cause health problems when consumed regularly.
2) Most of the time, natural sugars (including those found in fruits and vegetables) are absorbed better than artificial ones.
However, there is a small percentage of people who cannot absorb them well. These people may experience symptoms including diarrhea, vomiting, abdominal pain, bloating, constipation and weight gain.
3) Artificial sweeteners are considered safe for most people.
However, artificial sweeteners have been linked with diabetes and obesity. They also affect blood sugar levels and increase appetite which could lead to overeating. Eating too much sugar after exercising increases your risk of developing type 2 diabetes later in life.
4) Processed sugars are found in many everyday processed foods and drinks like breads, breakfast cereals, pasta sauces, fizzy drinks, biscuits, cakes, and even yogurts.
They are also found naturally in fruit juice and fruit. The problem with these sugars is that your body does not need these for survival so it has no way of telling you when you’ve had enough.
5) The average person in the UK consumes approximately 22 teaspoons of sugar every day.
That is more than twice the recommended amount per day. Children consume even more. The average teenager drinks around three cans of fizzy drinks every day. This is almost half a kilo of sugar every week!
6) Excessive consumption of sugar raises your risk of developing type 2 diabetes, cardiovascular disease, and liver problems.
It also causes premature ageing, and can lead to weight gain and obesity.
Eating too much sugar after working out can cause a condition known as insulin resistance. If you have this condition, your body will stop responding to the insulin produced by your pancreas, meaning that it will not be able to convert the sugar in your blood into energy. Instead, this unused sugar is stored in your fat cells as triglycerides. This is the main cause of obesity.
If you have been eating a low-carb diet, with very little carbohydrate and sugar, then your body may not be used to dealing with sugars and carbohydrates. Eating simple sugars after working out can cause your insulin levels to drop suddenly, causing your blood sugar levels to fall. This is known as ‘bonking’ or ‘hitting the wall’. If this happens you may experience flu-like symptoms such as weakness, shakiness, dizziness, headaches and nausea.
Your body will become used to the diet that you are using. If you use a low-carb diet, you can add more complex carbohydrates back into your diet as long as you do so gradually. For best results, eat a high-protein diet (with moderate amounts of fat and carbohydrate). Sources of protein include meat, fish, eggs, milk and cheese.
If you do eat a sugar-rich food or drink after a workout, wait at least an hour before having your next meal. This will allow your blood sugar levels to stabilise. Sugar consumed during or immediately after a workout is simply burnt off as energy and offers no additional benefits. Eating foods containing sugar at other times of the day other than immediately after exercise can reduce your ability to burn fat because your body will be burning the sugar rather than your fat stores.
You can always make your own healthy flavoured drinks using natural fruit juice and a little honey, but be aware of the calories in honey.
If you’re trying to lose weight, it’s better to avoid sugar-rich foods. The natural sugars in fresh fruit are better for you because they also contain a range of beneficial nutrients. The problem with most fruit juices is that they are very high in natural sugars but very low in fibre, which means that the sugar is absorbed into your bloodstream more quickly. This can cause problems such as increased risk of obesity and tooth decay.
The type of fat you eat is more important than the amount of fat. You need to eat more foods that are high in monounsaturated and polyunsaturated fats and less foods high in saturated fat.
If you want to try a low-carbohydrate eating plan, talk to your doctor or consult a dietician about setting one up. Make sure you stay healthy and include exercise as part of your weight loss plan.
High-protein foods such as meat, fish, eggs, low-fat dairy products and legumes are good for you. Try to include at least two or three of these foods in each meal.
If you have any comments or suggestions please email me:
If you found this information helpful, please donate to St. Judes Hospital and help children with cancer.
Any amount will help, even a dollar.
Every dollar donated will be matched by the US Federal Government.
You can find more information here:
Find out more about fitness and health at:
More Posts on Diet and Nutrition
Infographic: Physical and Mental Effects of Stress at Work (INFOGRAPHIC)
How to Stop Smoking (and Stay Stopped for Good)
Infographic: The Science of Nutrition Facts (INFOGRAPHIC)
7 Easy Steps to Manage Stress at Work
Surprising Causes of Weight Gain
How to Tell if Your Depression is Mild, Moderate or Severe
Infographic: Losing Weight Without Joining a Gym (INFOGRAPHIC)
How Much Water Should You Drink a Day?
How to Tell if You Have an Underactive Thyroid
Does Chocolate Really Contain Magnesium?
How to Check for Toxins in Your Home
Is the Air You’re Breathing Making You Sick?
How to Tell if a Snake is Poisonous
How to Avoid the Most Common Types of Mosquito Bites
Infographic: Can Your Diet Affect Your Mental Health?
7 Crucial Sleep Hygiene Tips for the Insomniac
How to Tell if You’re Sleep Deprived
How to Stop a Nosebleed
Infographic: Facts About Facial Hair (INFOGRAPHIC)
What’s the Ideal Number of Days to Work per Week?
How to Get a Better Night’s Sleep
How to Tell if You Have Restless Legs Syndrome
How to Quickly Test Differing Light Bulbs for Energy Efficiency
How Your Body Changes When You Quit Smoking
How to Help a Suicidal Friend
How to Get Rid of a Headache
How to Keep Your Immune System Strong
How to Manage an Overactive Bladder
How to Avoid the Most Common Types of Mosquito Bites
8 Natural Pain Relievers That Work Better Than Ibuprofen
How to Choose Hand Sanitizer
How to Get Rid of a Cold
The Surprising Reason Why Flossing Is Important
The Dangers of Drinking While Pregnant
How to Protect Yourself From E. Coli
The Surprising Causes of Carpal Tunnel
6 Unexpected Things That Can Trigger a Heart Attack
How to Deal With the Embarrassment of Wetting the Bed
How Women’s Periods Sync (When It Happens, Why and How It’s Possible)
How to Tell if Someone Is Deaf or Mute
What Causes Dark Patches on Your Butt?
What Causes a Sore Throat?
What Are the Different Types of Hernias?
What Is the Nasal Mucosa, and Why Is It Important? How to Tell If Something Is Broken
What Do Common Colds Really Do to Your Body?
How to Tell If an Animal Is Pregnant
Is It Possible for a Skin Tag to Turn Into Skin Cancer?
What are the Different Types of Warts? How to Treat and Prevent Chigger Bites
9 Surprising Facts About Your Thyroid Gland
How Much Does the Average Person Sweat?
Where Does Body Fat Originate From?
Why Do Fingernails Grow Faster Than Toenails?
How Many Miles Should You Walk a Day?
Who Invented the First Breathalyzer?
How to Get Rid of a Hookworm
What is Lymphocele, and How Is It Treated?
What Does PMS Stand For, and What Are the Symptoms?
Why Is an Enema Important?
How to Check if a Cough Is Just Tickle or Something More
Why Is Straightening Your Hair Bad?
How Does the Body Use Food When There Isn’t Enough Water to Properly Digest It?
What Is the Reason Why We Get Taste Bodies When We Have a Cold?
Can You Get Skin Cancer from a Tanning Bed?
How Does an Ice Pack Help an Ice Pack?
Why Do We Sleep in Star-Shaped Pattern and Not a Single Long Line?
Does a Lot of Heat Make You Hungry?
Why Should You Have a Rest after Eating a Large Meal?
What Happens to the Foreskin in Circumcised Baby Boys?
How Does PMS Affect Your Mood?
Does Fructose Really Taste Better Than Glucose?
Why Is Water Required For Digestive Health?
Why Do Bodybuilders Eat Between Meals?
Does Being Drunk Lead To Better Night Vision?
Why Do You Sweat After Drinking Alcohol?
How to Get a Proper Amount of Sleep Every Night
How to Avoid Catching the Common Cold
What Happens When You Get a Tick Bite?
How Does Your Body Know It’s Time to Sleep?
Sources & references used in this article:
- SAMPLE (TT PLA – athletetriadplaybook.com)
- Integrated periodization in sports training & athletic development: Combining training methodology, sports psychology, and nutrition to optimize performance (T Bompa, B Blumenstein, J Hoffmann, S Howell… – 2019 – books.google.com)
- Vital Pea Protein (+ Complete/Incomplete Protein Overview) (ND Gavin Deguara – sportyshealth.com.au)
- … Shed That Belly? Step Off the Treadmill and Grab Some Weights, Boys & Girls! 19x More Visceral, 1.5 x Higher Subcutaneous Fat Loss W/Resistance Training … (ROM Full, FGF Counts – suppversity1.rssing.com)
- Training For Gains: High Intensity, Low Volume Strength Gains Stick. Low Intensity, High Volume Gains Don’t, But They Come With Significant Improvements … (AYP Wheysting – suppversity1.rssing.com)