Sugar - energy source for top athletic performance
Sugar, a carbohydrate, is often not considered a part of a healthy diet. Consumed in excess, it can lead to increased fat accumulation.1 Nevertheless, sugar is an important part of the diet of athletes and can significantly affect athletic performance. No matter what sport you Sugar and other carbohydrates provide important energy that prevents fatigue and enables top performance. Whether you are a competitive athlete or a recreational athlete, the right energy intake is essential for a healthy diet and the success of your activity.2
Energy is stored in our body in the form of glycogen, carbohydrates in our muscles.3 When we exercise, we need this glycogen to move our muscles, and therefore we deplete our glycogen stores over time. Since our body has limited glycogen stores, there is a risk that these will eventually be depleted - the feeling of tiredness sets in. To avoid this condition, we need to supply our body with energy before and during exercise.4
Before the activity:
As a rule, it is advisable to consume 0.5-4 grams of carbohydrates per kilogram of body weight a few hours to 60 minutes before a longer activity (> 60 minutes).5 If you are planning a very long activity (> 3 hours), you must consume more carbohydrates from 3 hours before training. Enjoy our Lecka Energy Bites (~120 calories, ~20g carbohydrates) in combination with muesli, yoghurt, oatmeal, juice or fruit. Avoid foods with high fiber, protein and fat content.
During the activity:
For shorter activities (< 60 minutes), the body should have enough glycogen stored to last the activity and large intakes are not necessary. For exercises longer than 60 minutes, especially for activities over 3 hours, more energy is needed to avoid fatigue. In general, it is recommended to consume 250-400 calories per hour of exercise.5 Lecka Energy Bites have about 120 calories. Consuming one bar per hour in combination with other foods such as gels, fruits or nuts provides sufficient sustained energy.
After the activity:
Protein is known to be the key nutrient for recovery, but carbohydrates are also important for replenishing energy and rebuilding muscle. Within 30 minutes of your workout, eat a snack that combines protein and carbohydrates.
Long-lasting energy vs. energy boost:
Depending on your activity, you may need either long-lasting energy or a quick energy boost. Both can be achieved by consuming different types of sugar. The Glycemic Index (GI) is a rating of carbohydrates on a scale of 0 to 100 that indicates the extent to which they raise blood sugar (glucose) levels after eating. A high GI means that the food is broken down much faster, resulting in high blood sugar levels, and therefore an energy boost.
Coconut blossom nectar, a natural sweetener and binding agent, is one of the ingredients in Lecka Energy Bites and has a GI of around 35. It is considered low glycemic and provides a mix of fast-rising blood sugar levels and some sustained energy.
Sources:
1: (2014), JAMA Internal Medicine, Hu, 'Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults' 2: Asker E. Jeukendrup (2008) Carbohydrate feeding during exercise, European Journal of Sport Science, 8:2, 77- 86, DOI: 10.1080/17461390801918971. 3: Ivy JL, Lee MC, Brozinick JT, Reed MJ. Muscle glycogen storage after different amounts of carbohydrate ingestion. J Appl Physiol. 1988;65:2018-2023. 4: Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients. 2014;6(5):1782–1808. Published 2014 Apr 29. doi:10.3390/nu6051782.
