Do you eat candy before or after exercising

The choice of eating sugar before or after fitness should be determined based on the training objectives: those who gain muscle are suitable for supplementing sugar after fitness, while those who lose weight are recommended to consume a small amount before fitness. The relationship between sugar supplementation and exercise effectiveness mainly depends on factors such as blood sugar fluctuations, energy supply efficiency, muscle synthesis window period, insulin sensitivity, and exercise intensity matching. Consuming a small amount of low glycemic index carbohydrates such as bananas and oats before exercise can improve training endurance and avoid fatigue caused by low blood sugar, but may affect fat mobilization efficiency. Before high-intensity interval training or strength training, fast absorbing glycogen such as glucose can be supplemented to maintain explosive performance. Excessive intake may lead to rebound hypoglycemia during training. Supplementing with easily absorbable sugars and proteins within 30 minutes after exercise can accelerate muscle glycogen recovery, promote muscle synthesis metabolism, and is suitable for strength trainers. If you need to lose weight after aerobic exercise, it is recommended to delay the intake of sugar and take advantage of the sustained fat burning effect after exercise. Patients with diabetes or insulin resistance should strictly control the time and amount of glucose supplementation to avoid violent fluctuations in blood sugar.

Regardless of whether to supplement sugar before or after fitness, it is necessary to choose natural food sources such as fruits and honey instead of refined sugar, and the single intake should be controlled at 20-30 grams. Long term exercise populations should adjust their sugar supplementation strategies through regular body fat testing, and observe the effects of different sugar supplementation methods on exercise performance in combination with training logs. Patients with special metabolic diseases need to develop personalized plans under the guidance of nutritionists to avoid blindly following the trend and supplementing sugar, which may affect their health.