The sweet truth - is sugar really the enemy?

The Speed read: The sweet truth - is sugar really the enemy?

Ah, sugar. The word alone can send some people into a panic, picturing endless candy binges, cavities, and everything your doctor told you to avoid. In today’s world, sugar is often painted as the villain, the nutritional Darth Vader lurking in your pantry. But for athletes—especially endurance athletes—sugar is more like a reliable, slightly misunderstood sidekick. Yes, even you, the athlete who’s already scoffing at the thought. Not all sugars are equal. Multi-dextrose and more so complex multi-dextrose molecules have nothing of the feared properties that popular wisdom dictates us. I’ll break it down and clear the air on why sugar is not the devil, and in fact, why you need it!

The starting point: Sugar’s reputation—Not as evil as you’ve been told

Before you clutch your low-carb smoothie in horror, let’s start with a little background on sugar. We all know it gets a bad rap, but not all sugars are created equal.

Sugar is actually a type of carbohydrate that the body uses for energy. And while it’s true that too much sugar from the wrong sources (looking at you, soda and candy aisle) can be harmful, when used wisely, sugar can be the MVP of your nutrition game.

You see, while the non-athlete crowd might label sugar as the enemy, you, the marathon runner or triathlete, know better. Sugar—when chosen and timed right—will fuel your muscles, boost your performance, and help you crush your goals.

So, what exactly is sugar? And no, I’m not talking about the stuff that makes doughnuts delicious.

Let’s revisit what sugar really is, and no, not the kind that ruins your New Year’s resolution. We’re talking about glucose, fructose, and sucrose, the sugars that naturally occur in foods and play a key role in your energy levels. A quick primary-school reminder for you:

• Glucose: The body’s favourite. It’s easily absorbed into the bloodstream and provides an immediate energy boost. We use in our products a proprietary formula that includes a good portion of complex multi-dextrose molecules that ensure a slow release to your system and also ensures highest digestibility
• Fructose: Found in fruits (so yes, that banana you had post-run is not out to get you). It’s absorbed more slowly, so it’s great for longer-lasting energy.
• Sucrose: A mix of glucose and fructose, giving you a nice blend of quick and steady energy.

Why athletes need sugar: It’s not just about the sweet taste

While everyone else is cutting sugar out of their lives, athletes like you should be reaching for it (strategically, of course). Here's why:

• Immediate energy: Sugar, especially glucose, is your body’s fastest source of energy. Whether you're in the middle of a race or pushing through a tough workout, that quick hit of sugar can help you avoid “bonking”—also known as that delightful feeling when your body suddenly decides it’s done.
• Glycogen replenishment: Remember glycogen? That stuff your body stores in muscles and the liver for future energy use? Well, after a long endurance workout, your glycogen stores are as empty as your motivation on a Monday morning. Sugar helps replenish these stores quickly, so you’re ready to hit it hard again tomorrow.
• Mental clarity: Ever been halfway through a workout and suddenly forget why you’re doing it? Yeah, that’s low blood sugar at work. Sugar helps keep your brain sharp during intense sessions, so you don’t end up running in circles (literally).

The issue: Not all sugars are created equal (and that’s where people get confused)

Okay, so we’ve established that sugar isn’t all bad, but here’s where the confusion kicks in: not all sugars are the same.

1. Simple Sugars vs. Complex Carbs

Simple sugars, like the ones in candy or sugary drinks, are quickly absorbed into your bloodstream. They give you a fast burst of energy, but it can also fade as quickly as it came—think of it as the sprinter of sugars.

Meanwhile, complex carbohydrates (whole grains, vegetables, etc.) are made up of longer chains of sugar molecules, which take longer to break down. They’re more like the marathon runner of the sugar world—slow, steady, and consistent.

2. Natural Sugars vs. Added Sugars

You’ve probably heard that natural sugars (like the ones in fruits) are good, while added sugars (think candy bars, soda, and certain processed foods) are bad. It’s mostly true, but let’s not oversimplify.

Natural sugars come packaged with nutrients—fibre, vitamins, and minerals—so when you munch on that apple or chug that smoothie, you’re not just getting a sugar hit, you’re getting a nutritional bonus.

Added sugars? They’re more like empty calories. Tasty? Yes. Nutritious? Not so much. Skip these! They actually are the enemy. If anything, save these for emergencies… or dessert.

The ‘so what’: You need sugar—Here’s how to use it wisely

It’s all about balance and timing. Here’s how you, the endurance athlete, can turn sugar from a villain into a hero.

For less intensive workouts

About 30 minutes into a lighter workout (e.g. a 10k run), go for simple, easily digestible sugars (think a banana, half a pureformance race_fuel reimagined 30.2 diluted in a glass of water, or even a small handful of gummy bears if you’re feeling really rebellious). This gives you a quick energy boost to power through the start of your workout without weighing you down.

During Long Workouts

For workouts lasting over 60 minutes, follow my recommendations in my blog post on carbs (LINK) and of course our calculator (LINK)

Post-Workout Recovery

Within 30 minutes of finishing your workout, get a mix of simple sugars and protein (like a chocolate milk or a fruit smoothie). This helps to quickly replenish your glycogen stores and kick-start muscle recovery.

Daily Nutrition

Prioritize complex carbohydrates from whole grains, fruits, and vegetables. Keep the added sugars (cookies, cake, soda) as a once-in-a-while treat. Complex carbs provide steady energy throughout the day and support your long-term endurance and health, while added sugars should be more of a reward for surviving a brutal workout, not your daily staple.

The verdict: Sugar isn’t evil—it’s your workout buddy (in moderation)

So, let’s bust the myth: sugar is not inherently bad, especially for athletes like you. Yes, too much sugar from the wrong sources can lead to health problems, but when used wisely and at the right times, sugar can actually enhance your performance, help with recovery, and keep you mentally sharp. Do especially take care of not intaking too much fructose in your system as the fructose that is not burnt as fuel during training will remain in your digestive system for some hours and can cause digestive problems. Pureformance race_fuel reimagined 30.2 and 30.8 has a low dosage of carbs, so nobody will have issues with it. But the 90.2 and 90.8 versions are high carb with a significant amount of fructose in it and you should really take them as per the guidance (LINK TO CALCULATOR).

Think of sugar as your reliable (but somewhat hyperactive) friend. Just make sure you keep it in check, and it’ll help you hit your goals instead of crashing halfway there.

Sources:

[1] Glycemic Index Foundation. The Glycemic Index Foundation.

[2] Ryan, M. Sports Nutrition for Endurance Athletes. 3rd ed. VeloPress.

[3] Runners World. How Sugar Fuels Performance. Available at: https://www.runnersworld.com/nutrition-weight-loss/a20853584/how-sugar-fuels-performance/