The Sweet Life
Life is oh so sweet… and sugar is at the top of the list of discussions around health and nutrition.
While athletes should not be following the nutrition plans of their parents, minimizing refined sugar for all individuals can have a significant positve impact on an individual’s health.
Refined sugar can be unhealthy for athletes for several reasons:
Lack of Nutrients: Refined sugar provides empty calories, meaning it contains calories but no essential nutrients such as vitamins and minerals. Athletes need a diet rich in nutrients to support their active lifestyle and to promote recovery after exercise.
Blood Sugar Spikes: When an athlete consumed refined sugar, it can cause a rapid increase in blood sugar levels. This can lead to an energy crash and fatigue, which can negatively impact performance.
Inflammation: Refined sugar can cause inflammation in the body, which can lead to join pain and stiffness. This can be especially problematic for athletes who put a lot of stress on their joints during training and competition.
Tooth Decay: Consuming high amounts of refined sugar can also contribute to tooth decay, which can be a problem for athletes who need to maintain good oral health to prevent infections and other health issues.
Increased Risk of Chronic Diseases: High sugar intake has been linked to an increased risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular disease. These conditions can negatively impact an athlete’s health and performance.
Overall, athletes should aim to limit their intake of refined sugar and focus on consuming nutrient-dense foods that provide sustained energy and support their health and performance.
How can athletes eat less sugar? Check out some practical tips below!
Read Labels: Athletes should read the nutrition labels of the foods they consume to check the sugar content. They can choose products with less added sugar or opt for products with natural sweeteners like fruit or honey. Sugar can be listed on nutrition labels under several names. In fact, there are over 70 names for sugar! By checking the ingredients list on nutrition labels, athletes can identify the different forms of sugar in their food and drinks and make informed decisions about their sugar intake.
Here are some of the most common names for sugar to look for on nutrition labels:
Sugar: This is the most common name for sugar and can refer to any form of added sugar.
High Fructose Corn Syrup (HFCS): HFCS is a sweetener made from corn and is commonly used in processed foods and drinks.
Corn Syrup: Corn Syrup is another sweetener made from corn and is often used in processed foods.
Dextrose: Dextrose is a type of sugar that is derived from corn and is often used as a sweetener in processed foods.
Fructose: Fructose is a type of sugar found naturally in fruits, but is also commonly used as a sweetener in processed foods and drinks.
Sucrose: Sucrose is a type of sugar that is commonly used as table sugar and is also found in many processed foods and drinks.
Brown Sugar: Brown sugar is a form of granulated sugar that contains molasses, giving it a distinctive brown color and flavor.
Honey: Honey is a natural sweetener that is often used as a substitute for sugar in cooking and baking.
Limit Processed Foods: Processed foods like cakes, candy, and sugary drinks are high in added sugar.
Choose Whole Foods: Whole foods like fruits, vegetables, and whole grains contain natural sugars and are a healthier option than processed foods.
Avoid Sugary Drinks: Sugar-sweetened drinks like soda, sports drinks and energy drinks can contribute to a high sugar intake. Athletes should choose water or unsweetened beverages instead.
Use Alternative Sweeteners: Athletes can use alternative sweeteners like stevia, monk fruit, or honey as a healthier substitute for sugar.
Plan Ahead: Planning meals and snacks in advance can help athletes make healthier choices and avoid the temptation of sugary snacks and treats.
Practice Moderation: Athletes can still enjoy their favorite treats in moderation. Eating a small amount of a favorite treat can help prevent feelings of deprivation and support adherence to a healthy eating plan.
Although it is best to limit refined sugars, natural sugars are a necessary form of energy for the growing athlete. The best form of sugar for athletes is one that provides quick energy without causing a rapid spike in blood sugar levels.
Some good options include:
Fruits like bananas, oranges, and apples contain natural sugars, which can provide quick energy and are also high in important vitamins and minerals.
Honey: Honey is a natural sweetener that is rich in antioxidants.
Maple Syrup: Maple syrup is a natural sweetener that contains antioxidants and minerals like zinc and manganese.
Dates: Dates are a natural source of sugar that are high in fiber, which can help regulate blood sugar levels and provide sustained energy.
Coconut Sugar: Coconut sugar is a natural sweetener that contains antioxidants and minerals like iron and zinc. It also has a lower glycemic index than regular sugar, which means it can provide a slower, steadier release of energy.
While these natural sources of sugar can provide quick energy for athletes, it is important to consume them in moderation and within the context of a balanced diet that meets their energy and nutrient needs.
