{"id":52452,"date":"2016-09-15T07:15:52","date_gmt":"2016-09-15T11:15:52","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=52452"},"modified":"2021-11-03T08:10:33","modified_gmt":"2021-11-03T12:10:33","slug":"best-forms-sugar-pre-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/best-forms-sugar-pre-workout\/","title":{"rendered":"Better Forms of Sugar to Eat Pre-Workout"},"content":{"rendered":"
\"The
Photo by\u00a0Cecilia Par<\/a><\/em><\/figcaption><\/figure>\n

Many experts tout sugar\u00a0as public health enemy<\/a> number one. Considering eating too much of it can lead to obesity, heart disease and diabetes, the title does make sense. Also because most people overconsume it. The American Heart Association<\/a> recommends that women eat no more than six teaspoons of added sugar<\/a> a day and men no more than nine. \u201cAdded\u201d means any sweetness that doesn\u2019t occur naturally in food and includes ingredients like high fructose corn syrup and honey. Sadly, the typical American tends to throw back a whopping 20 teaspoons a day (check out the sneaky sources here<\/a>).<\/p>\n

The good news: You do need sugar, especially if you\u2019re active and particularly from whole foods, like fruit<\/a> and oats<\/a>. (Yes, even oats contain some sweetness.) \u201cSugars are an important energy source for athletes because in their simplest form, they are carbohydrates \u2014 the body and brain\u2019s main fuel source,\u201d says Kim Larson, RDN, CSSD, a sports dietician and media spokesperson for the Academy of Nutrition and Dietetics<\/a>.<\/p>\n

RELATED: <\/strong>Are You Addicted to Sugar? Here\u2019s How to Break the Cycle<\/a><\/p>\n

Hitting the gym twice a week doesn\u2019t exactly give you permission to devour every dessert<\/a> you see though. You still need to be careful about how much you eat. Also, keep in mind you probably don\u2019t burn off as much as you think, Larson adds. \u201cA lot of sugar just isn\u2019t necessary and only adds unwanted, excess calories,\u201d she explains. Plus,\u00a0you get your sugar from the wrong source, it could actually\u00a0zap your energy and leave you running on empty.<\/p>\n

Here\u2019s how to use your sugars wisely.<\/p>\n

RELATED: <\/strong>This Graphic Shows How Much Sugar is Hiding on Your Plate<\/a><\/p>\n

The Different Types of Sugar \u2014 Decoded<\/strong><\/h3>\n

When it comes to how your body processes sugar, not all forms are created equal. Here\u2019s what we mean:<\/p>\n

Glucose
\n<\/strong>This simple sugar is found in many kinds of foods, including carbs like pasta<\/a> and bread<\/a>, as well as fruits. It\u2019s also the sugar your body burns most efficiently, says Larson. \u201cBecause glucose is the simplest form of sugar \u2014 a monosaccharide \u2014 it is the primary type that cells use,\u201d she explains. It goes directly to your bloodstream (rather than being metabolized in another organ), so it\u2019s the best option for a pre-workout pump-up. Opt for whole grain crackers or toast with a smear of nut\u00a0butter\u00a0to get your fix.<\/p>\n

RELATED: <\/strong>The Beginner\u2019s Guide to Pre and Post Workout Supplements<\/a><\/p>\n

Fructose
\n<\/strong>Another monosaccharide, you\u2019ll find fructose in fruit, fruit juice, honey and vegetables. It differs from glucose in that the liver breaks it down\u00a0before it moves\u00a0through your blood and then to your muscles. Another drawback: Free radicals and triglycerides (a type of fat<\/a>), form as by-products as your liver processes fructose. So getting an excess amount can directly contribute to weight gain. To avoid this, try to stick to two cups of fruit a day, limit juice and don\u2019t overdo it on the honey toppings. A small banana or handful of raisins\u00a0can go a long way pre-cardio sesh.<\/p>\n

RELATED: <\/strong>Are You Eating Too Much Fruit?<\/a><\/p>\n

Sucrose
\n<\/strong>Also known as table sugar<\/a>, this dissacharide is derived from plants like sugarcane (labels may read dried cane syrup).\u00a0It’s also\u00a0what you’ll get from\u00a0brownies or cookies (though we’re not condoning munching on those before an intense gym visit). Sucrose breaks down into equal parts glucose and fructose in the small intestine, where these simple sugars are eventually absorbed through the intestinal wall. It then gets into the bloodstream, where a protein takes the glucose to muscle cells to use for energy or store for later use.<\/p>\n

Maltose
\n<\/strong>Found in molasses, this sugar consists of two-parts glucose. It doesn\u2019t occur naturally in many foods, but manufacturers use it to produce\u00a0beer<\/a>. (Chugging a cold one pre-workout, not recommended.) Also a dissacharide, it takes some time for the glucose to get to the muscles because it first needs to go through the small intestine.<\/p>\n

Lactose
\n<\/strong>You probably know this one from it\u2019s presence in milk<\/a> and dairy products. It\u2019s also broken down in your small intestine, where it\u2019s converted into the monosaccharides, glucose and galactose. After that, it travels to the bloodstream to power up your muscles. Some people do have trouble digesting this one, so skip it before spin class\u00a0if you’re prone to stomach issues.<\/p>\n

RELATED: <\/strong>The 10 Nutrients Athletes Need Most<\/a><\/p>\n

While your body definitely processes glucose the fastest, over the course of a day it\u2019s important for athletes to get a mix of all of the above, Larson says. \u201cEach sugar uses a different metabolic pathway to provide energy to the muscles,\u201d she explains. \u201cYou can pump more sugar into the muscle if you are consuming two or three different types, as opposed to one. That\u2019s a distinct advantage that delays fatigue<\/a> and increases training intensity and performance.\u201d Science<\/a> backs this up, too, showing that your body oxidizes glucose and fructose more quickly when you eat them\u00a0together, rather than alone. Snacks that contain both: popcorn, apples and bananas.<\/p>\n

RELATED: <\/strong>21 Low-Calorie Snacks You\u2019ll Want to Eat Every Day<\/a><\/p>\n

Consider the Source
\n<\/strong><\/h3>\n

\u201cNo sugar is necessarily \u2018bad\u2019 before a workout, but how\u00a0it\u2019s packaged makes a difference in how the body absorbs it,\u201d says Larson. \u201cIt\u2019s always best to get sugar from whole foods rather than from a candy bar.\u201d You\u2019ll get other nutrients (vitamins and minerals, for instance) from options like fruit. Even more vital, the fiber<\/a> in whole foods, like a banana with almond butter or carrots with hummus, slows down the absorption of\u00a0sugar, Larson explains. That means you get longer-lasting energy, instead of that quick rise and fall refined sugars provide.<\/p>\n

Also, make your pre-workout snack low-glycemic (aka one that allows sugar to slowly seep into your bloodstream) and could help you perform significantly better than a high-glycemic snack, according to a study<\/a> in the Journal of Science and Medicine in Sports<\/em>. So choose\u00a0an apple and peanut butter over gummies or graham crackers.<\/p>\n

Again, while gobbling some Skittles or chocolate may seem tempting and even hype you up initially, you\u2019ll drag soon after. \u201cA candy bar just dumps all of the sugar quickly into the blood stream,\u201d she says. \u201cAfter eating, blood sugar may fall even further, making you feel lousy and potentially causing headaches and fatigue.\u201d Not fun when you\u2019re trying to eek out extra reps or another mile<\/a>.<\/p>\n

RELATED: <\/strong>5 Weight Training Strategies to Maximize Your Gains<\/a><\/p>\n

Time Your Pre-Workout Sugars Right
\n<\/strong><\/h3>\n

\u201cThe intensity and duration of the exercise is important to consider,\u201d Larson says. If you work out for\u00a0more than 90 minutes, sip on a sports drink ahead of time\u00a0to\u00a0hydrate your body and spare glycogen stores, muscles\u2019 main source of energy. If you work out for less\u00a0than an hour and a half, but it’s extra intense (HIIT workouts<\/a>, FTW) or you sweat a lot (hello hot yoga<\/a>), a sports drink can also help performance. These beverages deliver electrolytes \u2014 primarily sodium and potassium \u2014 to your body to up hydration and help muscles work efficiently.<\/p>\n

If you\u2019re exercising later in the day and have been eating a balanced diet, skip the pre-workout snacks. Feeling like you need a boost to really push yourself in the p.m.? Yogurt and a piece of fruit about an hour before a workout will fuel you.<\/p>\n

RELATED: <\/strong>Should You Eat Before a Workout?<\/a><\/p>\n

Find the Ideal\u00a0Portion Size<\/h3>\n

Even if you plan to clock many miles<\/a> or work your butt off in a Tabata<\/a>-style class, it\u2019s important not to go overboard on sweet stuff. It\u2019s best to, instead, focus on overall carbs. Before a vigorous workout, aim for about 30 to 60 grams of carbs. If you\u2019re hoofing it for 90 minutes or longer, take in another 30 to 60 grams each hour. This gives your muscles a readily available source of energy and postpones fatigue, Larson says. \u201cIt\u2019ll increase your endurance and stamina, and can even enhance sprint performance,\u201d she adds. Good news for athletes who love their bread!<\/p>\n","protected":false},"excerpt":{"rendered":"

Sugar is often on bad-for-you foods list. But eating the right carbs pre-workout can sometimes boost performance. Follow this guide to see sweet results.<\/p>\n","protected":false},"author":39,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7],"tags":[289,71,138,333,341,388,100],"class_list":["post-52452","post","type-post","status-publish","format-standard","hentry","category-diet-nutrition","category-health","tag-exercise","tag-nutrition","tag-pre-workout","tag-sugar","tag-tax1living-well","tag-tax2nutrition","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/52452","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=52452"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/52452\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=52452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=52452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=52452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}