Sugar Warning!

We've been talking a lot about sugar the last couple weeks with our younger athletes. They were shocked at the added or hidden sugar in "healthy" foods and drinks.

Gatorade

32 OZ = 14 teaspoons of sugar (2.3 Ounces)

MP Protein Powder

1 Scoop = 1/2 teaspoon of sugar (.07 ounces)

Granola Bar

18 grams of sugar 

Bagel

15 grams of sugar 

Water

0 grams of sugar

But how does sugar really impact performance?

  • Stimulates physiological stressor reaction that provokes adrenal fatigue, cortisol release, and thickens the blood: This means that it causes long-term fatigue, it causes a stress hormone to be released that decreases performance, and it lowers your ability to take in oxygen.

  • Disables immune system: This means that your white blood cells are compromised and you get sick easier and don’t recover as fast.

  • Decreases body’s production of leptin: This means your leptin levels are going to be off and this forces you to overeat, crave more sugar, and will eventually begin to throw off things like sleep, alertness, and decision-making ability under stress.

  • Increases oxidative stress in the body: This means you can’t recover and you will break down faster.

Upper Limits

  • The average American consumes 87gramsof added sugar per day (69% obesity rate and 10% diabetes rate)

  • World Health Organization suggests upper limit 25 gramsof added sugar

  • We recommend that our athletes consume 0 grams of added sugara day for peak performance!  

What to eat and drink? Drinkwater!! Eat whole foods that are from the sky, earth, and sea! Snack onfruits, veggies, nuts, and seeds. Starches for pre-game meals should bepotatoes, rice, or unprocessed grainslike lentils, quinoa, and amaranth. 

Have you ever counted how many grams of sugar you consume in a day? A week?