Harm of excessive sugar intake to fitness: 1. One is that taking a large amount of sugar in a short time will cause anyone, including those who are exercising or not, to increase their blood sugar and blood lipid, leading to an increase in the incidence of a series of diseases, especially cardiovascular diseases. 2. For fitness people, eating too much sugar will increase blood viscosity and directly affect the function of the heart, thus making muscles stiff, which is extremely unfavorable for fitness and exercise. 3. When the energy consumed by physical exercise is less than that consumed by sugar, the excess sugar will be converted into fat and stored under the skin, thus increasing the body fat rate. So don't think it's wrong to supplement a lot of sugar just because fitness consumes a lot of energy.
However, if the sugar intake is too small, under the premise of full exercise, insufficient sugar intake will decompose protein in the body, while insufficient protein in food will only consume glycogen reserves in muscles. After a long time, the glycogen storage in the muscle gradually decreases, which leads to the protein in the muscle being taken out as energy, and the muscle will become smaller instead.
So how much sugar do we have to eat to meet the fitness needs? Generally speaking, the sugar content of three meals a day is enough for fitness. More precisely, it can be considered that the sugar intake per kilogram of body weight is no more than two grams, and one gram of sugar intake per kilogram of body weight is the right amount. Therefore, in order not to waste the exercise effect, normal people should consume more than100g of sugar every day.
Moreover, people who exercise need to pay attention to the order of sugar supplementation. Combined sugar supplementation before, during and after exercise is better than single sugar supplementation before or during exercise. It is also suggested that eating some sugar after exercise can restore the storage of muscle glycogen and prepare for the next exercise.