Is drinking glucose useful for running 1000 meters

Drinking glucose in moderation before running 1000 meters may help quickly replenish energy, but it is not necessary. Glucose can be quickly absorbed and utilized, making it suitable for short-term high-intensity exercise; But for moderate to low-intensity or endurance exercise, a regular diet can already meet the needs.

Glucose, as a monosaccharide, can enter the bloodstream for energy supply 5-15 minutes after ingestion and is suitable for drinking 30 minutes before the competition. The 1000 meter run is a mixed energy sport that requires both glycogen breakdown for energy and mobilization of fat metabolism. The glycogen stored in the liver of healthy individuals is usually sufficient to support short-term exercise, and additional glucose supplementation may enhance explosive power during the sprint phase, but excessive intake may cause rebound hypoglycemia or gastrointestinal discomfort.

There are special circumstances that need to be cautious: diabetes patients may have blood sugar fluctuations, and gastrointestinal hypersensitive people are prone to abdominal pain and diarrhea. Supplementing 5-10 grams of glucose to individuals who exercise on an empty stomach can prevent symptoms of hypoglycemia, but those with a balanced diet do not need to deliberately supplement. The glucose concentration in sports drinks should be between 6-8%. When taking glucose powder directly, the concentration should be controlled to avoid high osmotic pressure.

It is recommended to decide whether to supplement glucose based on personal constitution and exercise habits. Maintaining a daily diet with carbohydrates accounting for 50-60% of total calories, and consuming easily digestible staple foods such as bananas and oats 2 hours before exercise, can also achieve sustained energy supply. Timely supplementation of electrolytes and protein after exercise is more important than simply supplementing sugar, and foods such as milk and nuts can be chosen to promote recovery.