Some bodybuilders and athletes believe that sugar is good for improving exercise ability, so they blindly consume large amounts of sugary foods and foods, hoping to improve exercise ability and performance by supplementing large amounts of sugar. This is useless and can cause side effects.
1. If you ingest a large amount of sugar in a short period of time, the sugar will enter the blood and cause the blood sugar (blood sugar food) to be too high. Because the osmotic effect of sugar dilutes the water from the stomach wall into the cavity, thereby affecting the gastric function. Empty, causing abdominal discomfort, dizziness, nausea and other uncomfortable feelings.
2. In addition, excessive intake of sugar will increase blood viscosity and circulation volume, which will affect the function of the heart and make muscles stiff, which is extremely detrimental to fitness and exercise.
3. In addition, excessive intake of sugar will increase the triglyceride (oil food) in the blood, leading to the induction of cardiovascular disease.
4. Excessive sugar intake will affect the absorption of calcium (calcium food) and relatively reduce the intake of other nutrients, thus causing malnutrition.
5. Too much sugar can easily lead to obesity, because too much sugar will turn into fat in the body.
How do we supplement sugar?
Fitness and athletes do not need to supplement sugar during general training. The starch in three staple meals is enough. However, in endurance sports (long-distance running, marathon, etc.) due to the consumption of sugar Relatively large, in order to speed up the disappearance of fatigue, an appropriate amount of additional sugar is needed.
In terms of sugar supplementation: no more than two grams of sugar per kilogram of body weight, one gram of sugar per kilogram of body weight is the appropriate amount, and it is appropriate to consume small amounts many times.