What are the reasons why you can't eat sugar during exercise

The main reason for controlling sugar intake during fitness is to avoid fluctuations in blood sugar levels that can affect fat metabolism efficiency, but it is not a complete ban on sugar intake. Moderate supplementation of fast carbon sugar after high-intensity training can help restore muscle glycogen, such as bananas or white bread, which can quickly replenish energy within 30 minutes after exercise. At this point, insulin sensitivity increases and sugar is more easily absorbed by muscles rather than converted into fat. Professional athletes often use the carbon water postposition method, concentrating most of their daily carbon water intake before and after training to ensure athletic performance and reduce the risk of fat accumulation. Excessive daily intake of added sugar can continuously stimulate insulin secretion, promoting the conversion of excess sugar into visceral fat. Fructose syrup in sugary drinks and baked goods can bypass the satiety mechanism, leading to excessive calorie intake. Long term high sugar diet may also trigger insulin resistance and reduce fat burning efficiency during training. The glycemic index of refined sugar is relatively high, which may cause reactive hypoglycemia during training. Fitness enthusiasts can choose natural sugar sources with low glycemic index, such as consuming slow carbohydrates like oats 2 hours before exercise to maintain blood sugar stability, and combining protein intake after training to accelerate recovery. Pay attention to distinguishing the difference between fruit juice and whole fruits. The dietary fiber of whole fruits such as apples can delay sugar absorption. Control daily sugar intake to no more than 5% of total calories, approximately 25 grams or less, and further reduce the proportion during special weight loss periods.