Added Sugars: A Necessary Evil for Athletic Performance?

 Added Sugars: A Necessary Evil for Athletic Performance?

Added sugars continue to be a staple in athletes' diets since they provide a fast-acting energy source for exercise. However, with studies showing that diets high in sugar lead to early death, are athletes sacrificing their long-term health for increased athletic performance?

Introduction:

The Dietary Guidelines for Americans 2020-2025 recommends that Americans 2 years and older limit their intake of added sugars to less than 10% of their total daily calories. One of the objectives of Healthy People 2030 is to "reduce consumption of added sugars by people aged 2 years and over", so why are athletes encouraged to consume a diet that is typically high in added sugars?

Research Findings:

    Researchers agree that carbohydrates are essential for increased athletic performance:

1. It is important for athletes to maintain and increase muscle glycogen deposits, as they are major limiting factors in prolonged exercise performance
2. Diets high in carbohydrates are also associated with delayed onset of fatigue, which is beneficial for endurance athletes
3. The benefits of carbohydrate intake depend on the type and amount of carbohydrate ingested, type of exercise, and time of intake 

   Studies have found that added sugars are not necessary for increased athletic performance:

1. A study from 2019 found that potato ingestion is just as effective as carbohydrate gels to support prolonged cycling performance 
2. Potatoes are a natural, whole food option, high in essential vitamins and minerals, whereas carbohydrate gels are typically high in added sugars, so it can be concluded that added sugars are not necessary for improved athletic performance

    Some foods high in added sugars have been shown to have benefits for athletes:

1. A 2019 study found that chocolate milk had a positive effect on strength development in adolescents
2. A study from 2018 concluded that dark chocolate positively modulates redox status and decreased exercise-induced muscular injury

Practical Applications:

    For Athletes

1. Monitor your diet and sugar intake - It is better to be proactive than reactive
2. Become familiar with healthier carbohydrate options to fuel your exercise
3. Reach out to parents, coaches, or nutritionists if you have any questions about your sugar intake or diet

    For Parents/Coaches

1. Learn about the types of foods that your athletes should be eating 
2. Make healthy carbohydrate options readily available for athletes to fuel their workouts 
3. Lead by example - Provide a model for your athletes to follow by consuming healthy carbohydrates to fuel your exercise

Conclusion:

Athletes are the target market for many foods and drinks that are high in added sugars, such as sports drinks and energy gels. While these carbohydrate sources may be effective for increasing athletic performance, they are not necessary, as they can have negative effects on an athlete's health in the long term. 

Additional Resources:

• Added Sugar is Not So Sweet 
• Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding

About the Author:

Julia Vigneault is a senior at Westfield State University majoring in Movement Science with a concentration in Sports Medicine. Julia is planning to attend Nursing School following graduation to pursue her passion for healthcare. She can be contacted at juliavigneault@gmail.com.

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