Sugar is neither an enemy nor an absolute friend for athletes. Its effect depends greatly on the type of sport, the intensity, the time of intake and the amount. Here is a differentiated view:

Positive aspects of sugar for athletes

Fast source of energy: Sugar, especially in the form of glucose or fructose, can be quickly converted into energy. This is particularly helpful in endurance sports or intensive exercise to replenish glycogen stores and avoid drops in performance. Our EXERCISE or COMPETITION products are particularly well suited to providing energy quickly.

Increasing performance in competitions: During competitions or long training sessions, sugar (e.g. in the form of sports drinks or energy bars) can delay exhaustion and stabilize performance. The right mixture of glucose:fructose is important for maximum absorption of carbohydrates, as in our WETTKAMPF product.

Regeneration after exercise: After training, sugar helps to quickly replenish the depleted glycogen stores in the muscles and liver, which promotes regeneration. The ratio of protein to carbohydrates is particularly important - our product RECOVERY .

Negative Aspects of Sugar for Athletes

Short-term energy lows: High sugar consumption can lead to a sudden drop in blood sugar levels due to a strong release of insulin, which can result in a loss of performance. In this case, it is important to avoid a loss of performance through regular, planned intake or to counteract this directly with extremely fast-acting sugar (dextrose).

Impairment of fat metabolism: A long-term high sugar consumption blocks fat burning, which can impair endurance performance in the long term. Planning and using the right "sugar" is important. Our product BASIS is ideal for training fat metabolism because its composition provides energy but does not impair fat metabolism.

Health risks of overconsumption: Excessive sugar consumption can also lead to negative effects in athletes such as weight gain, inflammation and insulin resistance. Accordingly, it is particularly important for athletes to ensure they have a balanced diet outside of training and competition sessions. Dietary fiber and phytochemicals help to maintain balance.

Conclusion

Sugar is not a general "enemy" of athletes, but a double-edged sword. In moderate amounts and when used in a targeted manner (e.g. before or during intense exercise), it can support athletic performance and maintain it over a long period of time. Excessive consumption or incorrect use, on the other hand, can have a negative impact on both performance and health. The correct use of sugar or carbohydrates during training and competition should also always be practiced sufficiently.

References:

Asker E. Jeukendrup: Nutrition for endurance sports: marathon, triathlon, and road cycling Sports Sci. 2011:29 ( link )

Diabetes type 1 and sport - diabinfo ( Link )

Sugar – drug or super fuel? | RUNNER'S WORLD ( Link )

Sugar - what you need to know for triathletes and endurance athletes! ( Link )