What type of sugar is best for athletes
- how much sugar should an athlete consume
- how much sugar should an athlete consume a day
- how much sugar should an athlete eat
- how much sugar should an athlete eat per day
Why athletes avoid sugar.
Sugars and sports performance
In the hours before their event, athletes are advised to consume some carbohydrate. The exact amounts and choices should be driven by prior experience and will vary depending on the timing (how long until the start of the event), the preferences of the athlete and the demands of the event (endurance vs.
sprint events).
During exercise, carbohydrate only needs to be consumed if the duration exceeds approximately an hour.
How much sugar per day
It is unlikely that athletes competing in sports lasting less time will need to consume carbohydrate during their event, although carbohydrate ‘mouth rinsing’ may be recommended to aid performance via positive effects on the central nervous system.
During longer duration exercise (endurance exercise typically lasting > 1 hour) recommendations range from consuming 30 to 90 g carbohydrates per hour – the higher rates (>60 g/hour) being applicable to ultra-endurance events lasting more than 2.5 h.
Most guidelines propose a ‘food first’ approach in relation to nutrient intake i.e. consume everyday foods and drinks to encourag
- how much sugar can an athlete eat
- how much sugar do athletes consume