Should You Eat Sugar Carbohydrates Before Exercising or Competing
Research has shown that eating sugar carbohydrates like honey, candy bars, soft drinks or sugar before exercising or competing will not provide a quick burst of energy. These foods have high sugar content and eating them within an hour of competition causes the amount of insulin in the blood to rise and, consequently, the sugar in the blood is removed to fast. The participant may feel tired and weak as a result of low blood sugar levels.
Evidence has been suggested, however, that high carbohydrate foods consumed 2 to 3 hours before competition may improve performance. Since the competitor is no longer compensating for low blood sugar the food can serve as a source of fuel.
Does this mean that endurance athletes should load up on soft drinks and candy bars a few hours before the exercise? A comparison of the research results suggest that individuals differ in their susceptibility to a lowering of blood glucose during exercise.
The psychological basis for this difference has not been determined, so at this time, people who exercise or competitors should be aware that consuming sugar containing foods 3 to 45 minutes prior to exercise could harm their performance. Especially when people are sensitive to a lowering of their blood glucose level.
Fortunately, the same diet enhances good health also will maximize performance for most people. A basic knowledge of nutrition, should aid participants in helping them make wise food choices that will contribute to their health. People should be aware of the nutrients that they are consuming and the effect those nutrients are having on their body.
Hans K Anderson
