The Sugar Lesson – Sugar Before and During Exercise

Monitoring our intake of sugar is also very important during our fitness programs.  The amount of sugar we ingest can affect our fitness goals, particularly fat loss and muscle gain.


Sugar Intake During and Before Exercise

Most sugar is consumed during and after exercise in the form of sports drinks.  If you are looking to lose fat, even this type of sugar should be minimized.

If muscle gain is your goal , or you are looking to support training and sports performance, you can include these types of sugars.  Here’s why:  carbohydrate tolerance improves during and immediately after exercise so therefore sugars are handled differently by our bodies than any other time of day.  As long as sugar is minimized during other meals throughout the day, the small amount of sugar intake from sports drinks is beneficial.

A Look at Sports Drinks

I am going to briefly discuss sports drinks for this post just to give you an understanding of the types that exist.  The two most prevalent sports or workout drinks are protein-carbohydrate drinks (P+C) and branched-chain amino acids (BCAA).

During high-intensity workouts, muscle strength increases and size increases.  Performance is enhanced as well.  During your workout, it is a good idea to supplement with P+C drinks.  They should consist of a quickly digested, well-tolerated protein and a carb ration of 2:1 or 3:1 carbs:protein.  If you prefer to supplement with foods, any protein or carb-rich food can be consumed.

BCAA drinks should contain the 3 important branched-chain amino acids – leucine, isileucine and valine.  When fat loss and muscle and performance preservation is the goal of your high-intensity workout, these drinks are appropriate.  You can also consume any protein-rich food.

Here are two recommendations I have for sports and performance enhancement drinks.

(Affiliate links – please click here for full disclosure)

Advocare carries several great sports drinks and they have several product lines dedicated to various performance needs.

  • Pro20, Protein and Amino Acid Supplement provides hydrolyzed protein for fast absorption, supports building lean muscle mass, contains B vitamins for energy, electrolytes for recovery and maintenance and contains alpha-GPC.
  • Post-Workout Recovery Sports Drink (available in Chocolate and Vanilla) helps minimize muscle soreness, supplies essential components for muscle repair to optimize recovery and contains BCAAs to support muscle recovery, growth and endurance.

I hope this information has been helpful!  If you are looking to start a fitness program in addition to your nutritional goals, let me know, I am here to help!  Contact me or register for the full course!

We will conclude our Sugar Lesson with a recap tomorrow!

Stay tuned!


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