Is sugar important for physical activity?

Photo: Mae, Unsplash

The body obtains glucose and glycogen from the intake of sugars and other carbohydrates.

Muscle glycogen and blood glucose are the main sources of energy for muscle contractions during exercise.

Adequate intake of carbohydrates and the consequent increase or maintenance of the amount of muscle glycogen are important because glycogen is an important limiting factor in long-term exercise.

A diet rich in carbohydrates and carbohydrate intake before and during exercise also has a positive effect on performance, as they increase the levels of glycogen in the liver and glucose in the blood.

If we exercise for more than an hour, we can use up to 90% of our muscle glycogen stores. They are replenished by carbohydrate intake within 24 to 48 hours. For 2 hours of training, we need an average of 50 g of food rich in carbohydrates – for example, about 2 bananas, 40 g of oatmeal or 8 dried dates.

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Evropska noč raziskovalcev

Ta projekt je prejel sredstva okvirnega programa Evropske unije za raziskave in inovacije Obzorje 2020, št. pogodb 954337 in 721236 TREATMENT, ter Obzorje Evropa, št. pogodbe 101060963.

This project has received funding from the European Union’s Horizon 2020 Research and Innovation Programme under the Marie Skłodowska-Curie grant agreements No. 954337 and 721236 TREATMENT, and HORIZON-MSCA-2022-CITIZENS-01 No. 101060963.

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