It is correct for athletes to take measures to supplement sugar before exercise to improve their athletic ability, but such practices cannot be imitated at will. Before exercise, you should master the time, amount and food types of sugar supplementation. If you add a lot of sugar before exercise, it will only be counterproductive. If you add too much sugar before exercise, it will cause stomach discomfort and may be accompanied by side effects such as dizziness and nausea. The ability of the stomach to absorb glucose during exercise is limited, about 50 grams per hour. A large amount of glucose staying in the stomach will affect the emptying of the stomach and easily cause stomach pain.

For ordinary bodybuilders, it is advisable to eat some foods with high sugar and low fat before exercise, such as pasta, rice and fruit, because these foods are easy to digest and can provide sugar as energy for exercise after digestion and decomposition. If you exercise for more than 60 minutes, you can choose foods with low glycemic index, such as bananas, whole milk, rice, porridge and so on. These foods can be slowly digested and absorbed, can be used for sugar for a long time, and can be used by muscles during exercise. If the exercise time is less than 60 minutes, you can choose foods with high glycemic index, such as bread, potatoes, sports drinks, etc. These foods can be digested quickly and provided with sugar quickly. For the human body, the intake of sugar before exercise will increase blood sugar, while the increase of blood sugar will stimulate insulin secretion, and the increase of insulin secretion will decrease blood sugar, so the time of sugar supplementation must be strictly controlled. It is generally believed that blood sugar reaches its peak within 15 ~ 30 minutes after sugar supplementation. In order to avoid the insulin effect after taking sugar, it is not appropriate to supplement sugar 30 ~ 45 minutes before the game or before exercise to avoid the blood sugar drop.

There are several correct ways to supplement sugar before exercise. First, you can eat a high-sugar diet six hours before the game and eat low-fat food with 75 ~ 150 grams of sugar; 2. Eat a normal diet rich in sugar 2 to 4 hours before exercise; The third is to supplement sugar within 2 hours before exercise. At this time, the amount of sugar supplement can be calculated according to 1 g/kg body weight, but the total amount should not exceed 50 g. Before exercise, sugar supplement should be strictly controlled, and it should be supplemented on time and according to the amount, not blindly.