Скачать или смотреть The recommendation is NOT to consume gels and sports drinks all day... but there's a specific...

The recommendation is NOT to consume gels and sports drinks all day... but there's a specific window when you absolutely should.

Here's your complete strategy...

DURING EXERCISE (when quality of training matters):
Fuel with carbohydrates and sugars. Target 60-90 grams per hour for prolonged exercise sessions. Elite athletes in ultra-endurance events can go up to 120 grams per hour. The carbohydrate you ingest gets used immediately as fuel, with oxidation efficiency of 70-80%. You're not overconsuming... you're barely keeping pace with utilization.

IMMEDIATELY AFTER EXERCISE (when quick recovery is necessary):
Use sugars to replenish glycogen quickly if you have another competition or hard training session within several hours. Simple sugars are the most efficient source for rapid glycogen restoration.

WHEN YOU HAVE MORE TIME (greater than 24 hours until next session):
Use whole grains, starchy vegetables, and other nutrient-dense carbohydrate sources. There's no need to rely on sports products when you have adequate recovery time.

THROUGHOUT THE DAY (when not training):
Eat wholesome foods with nutrients. Minimize highly processed foods that contain little apart from sugar and fat. These provide calories but not much else, meaning you miss out on health-promoting nutrients.

FOR EVERYONE:
Be physically active. Use your carbohydrate reserves regularly. This is the most important modifier of sugar's effects on health.

Context determines whether sugar helps or harms you: your energy balance, activity levels, training status, energy expenditure during exercise, carbohydrate use based on intensity, exercise duration, and timing of intake.

These factors matter far more than arbitrary population-level recommendations.

Use sugar strategically. Fuel performance when it matters. Prioritize nutrient density the rest of the time. Stay active.

Share this with those you care about most.

🫶🏾 Dr. Nick

#metabolichealth #performancematters