Energie im Sport – Verhältnis der Zuckerarten & Verträglichkeit

Energy in Sports – Relationship between Sugar Types & Tolerability

December 31, 2024 Sven Altorfer

You see them everywhere - fitness drinks, isotonic drinks and protein shakes with a high sugar content - this type of drink has now become a trend for many people. The drinks are therefore consumed every day not only by athletes, but also by people who sit in an office or do not necessarily exercise regularly.

In this article, we would like to take a closer look at the excellent properties these drinks can bring with them, when they become unhealthy and how to handle them properly.

Sport and sugar – a curious duo that harmonizes

Our bodies burn energy every day and need it to stay healthy and function properly. When we exercise, the amount of energy we need increases. The energy our bodies need is different for each person and is determined by various factors, such as daily activities, the type and intensity of activities, a person's age, gender, weight and fitness level, as well as the duration and frequency of exercise. Basically, our bodies use more energy when exercising than when we are at rest or in a "normal" state.

How does our body actually produce energy?

Our body produces energy through various metabolic processes. The primary process by which energy is produced is cellular respiration. This is where glucose from our food is converted into energy in the cells. The process of cellular respiration takes place in the mitochondria and releases energy in the form of ATP (adenosine triphosphate). Cellular respiration consists of three main stages: glycolysis, the citric acid cycle and oxidative phosphorylation:

In glycolysis, glucose is broken down into pyruvate and a small amount of ATP is produced.

The citric acid cycle further metabolizes pyruvate and produces more ATP and NADH.

Finally, NADH and FADH2 are converted into ATP in oxidative phosphorylation in the mitochondrial membrane.

In addition to cellular respiration, there are other metabolic processes through which energy is generated. Fatty acids can be converted into energy through lipolysis, for example, when carbohydrates are scarce. Proteins can also be converted into energy, but the processes for converting proteins into energy are very inefficient and are therefore only used by our body as a "last resort".

The body has various energy stores — including glycogen in the liver and muscles, fat tissues, and proteins. These stores are used during exercise and other physical activities to provide the body with energy. A balanced diet that contains enough carbohydrates, proteins, and fats is therefore important to fill the body's energy stores and provide the body with sufficient energy during physical activity.

Sugar, especially carbohydrates in the form of glucose and fructose, are one of the most important sources of energy for our body.

energy consumption during exercise

When we are physically active, the body needs more energy to supply the muscles, and carbohydrates are a quick and efficient source of energy for the body. Without adequate carbohydrate intake, performance during exercise can decrease and tiredness and fatigue can occur.

If athletes consume enough carbohydrates before training or competition, they can replenish their body's carbohydrate stores. These stores are gradually depleted during training or competition and must be regularly replenished to ensure a continuous energy supply. If carbohydrate stores are depleted during exercise, there may be an abrupt drop in performance. It is therefore advisable to counteract this by using readily available energy sources, such as carbohydrates and sugar.

Energy-providing substances are also important for physical and mental recovery after exercise. Carbohydrates help the body replenish glycogen stored in the liver and muscles, which is essential for regenerating the body and repairing muscles after a tough workout or competition.

Are carbohydrates sugar?

Yes, carbohydrates are a class of molecules that contain sugars. Carbohydrates are usually made up of one or more sugar units (monosaccharides) chemically linked together. Carbohydrates can exist in simple sugars such as glucose (grape sugar) and fructose (fruit sugar) or in more complex forms such as starch and glycogen.

When we talk about "sugars," we are usually referring to simple sugars such as glucose and fructose. These sugars are quickly absorbed by our bodies and converted into energy. Carbohydrates such as starch and glycogen are digested and released a little more slowly and can therefore provide energy over a longer period of time.

It is important to note that not all carbohydrates are the same and there are different types of carbohydrates that can have different effects on the body. A balanced diet should contain an appropriate amount of carbohydrates to provide energy to the body, but also contain other nutrients such as proteins, fats, vitamins and minerals to ensure optimal health and energy.

Which types of sugar are particularly good for athletes and why?

Good types of sugar for sport, especially for high-performance and extreme sports, are those that can be quickly absorbed and metabolized by the body to provide a quick energy supply. These include, for example, glucose or fructose (bound).

This type of sugar is often consumed in the form of sports drinks, gels or bars to quickly provide the body with sufficient energy during training.

In addition to this “quick” sugar supply, as already mentioned, it is also important to ensure that you prioritize a balanced diet overall that also provides you with energy in the long term and generally not to consume too many products with a high sugar content.

Foods that are suitable for athletes

There are a variety of foods that contain fructose and glucose and are therefore particularly suitable for athletes. In principle, we would like to differentiate whether these foods should be consumed before or after training or whether they are suitable for consumption during or shortly before training in order to provide additional energy.

High-fiber foods require more time and energy to digest in the gastrointestinal tract than other foods. If you eat high-fiber foods right before exercise, these foods may not be digested sufficiently and can lead to unpleasant digestive problems. The following examples contain plenty of carbohydrates as well as fiber and are therefore particularly suitable for consumption 2-3 hours before training or after exercise:

Before or after training:

Fruits: Fruits such as bananas, apples, oranges, berries and kiwis contain both fructose and glucose. They are also rich in vitamins, minerals and fibre and can be a good choice for long-term carbohydrate supply before or after training.
Dried fruits: Dried fruits such as raisins, dates and figs are high in fructose and glucose, as well as fiber and minerals. They can be a good choice as a pre- or post-workout snack.

If you want to eat something shortly before exercising, about 1-2 hours beforehand, it is advisable to choose light, easily digestible and carbohydrate-rich foods that provide the body with energy quickly and do not contain too much fiber. Some examples of this are bananas, apples, energy bars, sports drinks or even toast with jam.

Shortly before training during training:

Honey: Honey contains about 50% glucose and 40% fructose and can serve as a natural source of quick energy. For example, you can consume a teaspoon of honey before or during exercise to quickly provide the body with high-quality energy.
Sports drinks: Sports drinks often contain a mix of carbohydrates, including fructose and glucose, as well as electrolytes and fluids to hydrate the body and provide additional energy during exercise. Our Endurance Drink is a good example of a high-quality sports drink with a complex carbohydrate spectrum.

It is important to note that overall you should consume a balanced diet and not eat too many highly processed foods with high sugar content (white bread, industrial sugar, etc.).

Isotonic drinks and sports drinks

Sports drinks and isotonic drinks often contain high amounts of simple sugars such as glucose and fructose, which can be quickly absorbed by the body and provide immediate energy.

Carbohydrate-rich drinks can therefore be a quick source of energy during exercise to replenish the body's carbohydrate stores. It is important to ensure that you use high-quality drinks with healthy ingredients and only consume them during exercise and not as a regular part of your diet. A complex carbohydrate spectrum should also be prioritized here.

If such energy drinks are consumed too frequently outside of training, they can lead to an undesirable increase in blood sugar levels and, in the long term, contribute to health problems such as diabetes. Therefore, sports drinks should only be consumed during training.

During exercise, the quick energy provided by carbohydrate-rich drinks can help improve performance and increase endurance. In general, it is therefore recommended to drink carbohydrate-rich drinks such as sports drinks or isotonic drinks during exercise to replenish the body's carbohydrate stores and provide the body with sufficient energy during exercise.

Outside of training, other food sources such as fruits, whole grains and vegetables should be preferred to ensure a balanced diet and energy supply.

Endurance Drink

The BE THE CHANGE Endurance Drink is an ideal energy drink for physical endurance performance from 1 hour up to extreme exertion.

The state-of-the-art sports drink was specifically designed to provide a high-quality source of energy with sufficient electrolytes and amino acids to quench thirst and enable you to achieve your most ambitious sports goals.

Swiss Sports® 3 impresses with a mild-tasting formulation geared towards endurance and extreme exertion. The excellent stomach and intestinal tolerance also supports performance. The Endurance Drink Elderberry is finely flavored with natural fruit extract and remains fine and refreshing even in summer temperatures.

Sports Drink – Peach Drink Powder

Our BE THE CHANGE Sports Drink is a perfect thirst quencher with quickly available energy for physical performance from 1 hour. Swiss Sports® 2 is a delicious, easily digestible carbohydrate-electrolyte drink powder that helps maintain performance during endurance exercise and improves water absorption during physical exertion.

The isotonic drink contains optimally balanced electrolytes, is well tolerated and has a pleasant fruity taste. The turmeric extract it contains refreshes and contributes to the natural color of the isotonic drink.