Many experts treat sugar as the worst enemy of public health, considering that consuming too much sugar leads to obesity, heart disease and diabetes. The good news: we need sugar, especially if you're active.
But whether you are actively training or not, you should be careful with sugar, because the body processes different types of sugar in different ways. Here's what kind of sugar you should eat before and after training.
Glucose – found in fruit, pasta and bread. It is the simplest type of sugar and the body breaks it down the most efficiently, it goes straight into the bloodstream and is therefore the best option before training.
Fructose – another monosaccharide like glucose, found in fruits, fruit juices, honey and vegetables. The liver prevents it from immediately entering the bloodstream, so the excess can directly affect weight gain. To avoid this, stick to two glasses of fruit twice a day and reduce the amount of juice you consume. The best option, before training.
Sucrose – this disaccharide comes from plants like sugar cane, and as far as food is concerned, it is mostly found in cakes. It is recommended to take this sugar after training, because it is divided into equal parts of glucose and fructose, enters the bloodstream, where the protein further sends glucose to muscle cells for energy.
Maltose – it is not often found in food, but it is often used in the production of beer. It is also not recommended to consume it before training.
Lactose – found in milk and milk products. Many people are lactose intolerant, so it is not recommended for them, and those who are, just in case, to consume it before training.
Each of these sugars produce energy in the muscles in different ways. In order to pump more sugar into the muscles, you can use two or three different ones at the same time, instead of just one.
Science supports this claim, showing in various studies that the body oxidizes glucose and fructose more quickly if you eat them together. One snack can consist of popcorn, bananas and apples together.
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