These are answers that clarify how this sweet carbohydrate fits your goal.
The sport remains constantly up to date, i.e. different topics seem to intensify the good performance of a professional. There are several performance disclaimers, which still raises questions for the majority, for example: Can an athlete consume sugar? MedSculp nutritionist duo Ewerton Oliveira and Jaqueline Oliveira led this consumption exclusively for Sport Life.
Sugar + athletes = it’s a match in moderation
“It is possible, but in a moderate and well-controlled way. Depending on the sport practiced, glucose will be the main source of energy that will support this activity. This is the case for intermittent sports such as Crossfit, Beach Tennis, footvolley, bodybuilding and others”, Ewerton said.
The WHO (World Health Organization) has stated that the consumption of added sugars is less than 10% of total daily calories. This recommendation includes table sugar, syrups, honey, sweeteners and sugars found in processed foods. If it’s for additional health benefits, WHO recommends reducing your intake to 5% of your daily calories.
“The amount of sugar is very individualized according to the energy needs of the athlete. Generally, we have this carbohydrate based on the diet. The ideal amount of sugar in the diet of the amateur or professional athlete depends on the modality they perform, the energy needs and based on her body composition,” Jaqueline clarified.
The impact of the quintet of crystals, refined, browns, demerara, coconut and light sugars on sport
Crystalline and refined sugars go through refining processes, which result in grains of white sugars, widely consumed, but providing “empty” calories. That is, they offer no nutrients other than energy.
Even brown and demerara, less worked than crystal and refined, retain mineral salts and vitamins. As well as preserving a “separate” flavor. However, even the two types of sugars require caution in consumption.
Coconut sugar, derived from the sap of coconut blossoms, has a minimal refining process. Contains small amounts of nutrients such as iron, zinc and potassium. Compared to other types of sugar, coconut offers a low glycemic index, which provides a slow rise in blood sugar levels.
Light use is for reduced sugar products, which does not prevent these products from containing artificial sweeteners or sugar substitutes to make the taste sweeter. Therefore, it is necessary to take into account the effects of these sweeteners and consume them without going overboard.
“In general, it is recommended that athletes limit their consumption of all types of added sugars. Regardless of the type. It is preferable to obtain energy from healthy sources of complex carbohydrates, examples: whole grains, fruits and vegetables. Remember that every athlete is unique , therefore it is advisable to seek advice from a sports nutritionist to determine the best individual dietary approach,” Oliveira stressed.
What can the athlete eat and avoid when it comes to sugar?
“More fruits like bananas. Carbs, which are unrefined, and tubers like sweet potatoes, squash, and potatoes. Then, within this strategy, a synchrony of macros, which are unrefined, and which are carbohydrates from tubers, fruits, etc. ideal for the athlete A diet that has a good nutritional commitment in order to modulate the intestinal microbiota of this athlete so that he can have a better ‘cofactor’ metabolism Avoid industrialized and refined foods The athlete must have a good nutritional intake aim for nutritional quality and eliminate foods that stimulate inflammation, which generate food cravings”, concluded Jaqueline Lopes.
Is it true that sugar makes anxiety worse?
“Yes. It’s true that excessive sugar consumption can be associated with worsening anxiety in some people. However, it’s important to see a professional if you experience anxiety issues to get a proper diagnosis and a personalized treatment plan. Reduce Consuming sugar and eating a balanced diet rich in nutrients can help stabilize blood sugar levels, promote gut health and reduce inflammation, contributing to the reduction of anxiety symptoms,” concluded Ewerton Oliveira .
Data
The Ministry of Health released information in January 2022, alleging that Brazilians eat 50% more sugar recommended by the WHO. Thus, every Brazilian consumes an average of 18 teaspoons of product per day, which corresponds to 80 g per day and exceeds the WHO recommendation of 12 tablespoons for an adult.
In addition, Yara Brasil announced the “Top 5” sugar consumers made up of India, the European Union, China, Brazil and the United States respectively. The consumption of this quintet is about 70 million tons of sugar per year. It therefore represents almost 50% of world consumption.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
