How to Cut Sugar Without Losing Performance – Fueling Intensity

Sugar causes issues primarily exterior of train

We mentioned the hazards of sugar within the earlier article. It isn’t a fairly image if you see sugar linked to weight achieve and quite a lot of ailments. However you will need to take into account that these issues come up when added sugar is consumed excessively whereas at relaxation. Your physique would not want a lot sugar that is fast and straightforward to soak up naturally, you principally burn fats whereas sitting or strolling. No added sugar is required instantly within the muscle or to replenish glycogen shops at relaxation. So, if you eat a snack or a sugary drink, it finally ends up build up in your bloodstream. Because of this your physique has to supply additional insulin to take care of it, which may result in issues over time. Happily, it is a totally different story if you eat sugar whereas exercising.

Sugar lets you press arduous

If you begin pedaling and ramp up your depth, your physique will steadily improve glucose, which is a kind of easy sugar, it burns for power and reduces fats. If you attain your cardio threshold, your physique depends virtually completely on glucose for power. Clearly if you need to actually push your self and go quick, you want sugar. Within the first 60-90 minutes of train, this sugar can solely come out of your muscle glycogen shops however can be added by consuming or consuming.

Sugar is important for biking efficiency however it might probably negatively have an effect on your well being. Is there a solution to reduce down on sugar whereas sustaining excessive efficiency?

Sugar can forestall caking

After about 60-90 minutes of biking at a reasonable to excessive depth, the common particular person will probably start to expertise what is called “punching.” That is the place glycogen begins to expire and your physique cannot preserve the identical degree of power. You’re compelled to decelerate and your physique should return to the next share of fats as an power supply. If you wish to push arduous for longer, provide additional sugar within the type of gels and power drinks. This time, the sugar goes on to the muscular tissues for use as power.

That is when anti-diabetes turns into a problem. In case you resolve to chop sugar out of your life fully, you’re placing your self at excessive danger of getting concerned in racing and can be capable of spend much less time at excessive depth coaching.

Sugar helps you recuperate sooner for the following day’s experience

We must also not overlook the third use of sugar in the case of train. If you spend a number of hours using vigorously, you’ll probably deplete numerous your shops of sugar within the type of glycogen. Your physique will begin replenishing these power reserves when the journey is over however should you give it some fast sugar it would occur even sooner. That is precisely why you see Peter Sagan swallowing a handful of gummy bears on the finish of the Tour de France stage.

When it is advisable to carry out at a excessive degree two days in a row, serving to your physique replenish glycogen rapidly is essential. This primarily applies to cyclists who compete in stage races, or throughout coaching camps or biking holidays. When you have a day or two off between your journey, you do not have to fret an excessive amount of about rushing up this course of.

Train is the place to get drunk

Briefly, sugar is essential for intense train and may come in useful if you wish to carry out at a excessive degree. There are three predominant eventualities the place it is sensible to make use of added sugar.

  • Earlier than an intense journey to do away with glycogen shops
  • Throughout a tough coaching session or race lasting greater than 60 minutes
  • Proper after a tough coaching session or a race if it is advisable to recuperate nicely the following day

We should not overlook that sugar may cause tooth decay even when eaten on a motorbike. Additionally, even lifelong athletes can develop sort 2 diabetes in the event that they eat an excessive amount of sugar. Within the remaining article of the sequence, we’ll have a look at how one can maintain your sugar consumption as little as doable whereas having fun with quick and lengthy rides.