How sugar crashes affect athletic performance

Posted: May 5, 2023

Excessive sugar consumption can have negative effects on the body, particularly when it comes to athletic performance.

What is a sugar crash?

A sugar crash, also known as hypoglycemia, is often caused by eating large amounts of simple sugars found in desserts. After you consume more sugar than your body is used to, it will release insulin to help your cells use the excess sugar (glucose) to make energy and bring your blood sugar levels back down. This process causes a drop in your energy levels.

Effects on athletic performance

As an athlete, you want to feel your best while training or competing. Even though sugar can provide a quick burst of energy, you should avoid indulging to keep at peak performance. Symptoms athletes may experience after a sugar crash:

• Fatigue and decreased endurance
• Excess sweat, shakiness and dizziness
• General discomfort, jitters and headaches
• Hunger and irritability
• Anxiety and difficulty concentrating

Moderation is key

It's okay to indulge in sugary treats in moderation. Be mindful of how much sugar you consume and balance it with healthy foods and regular exercise. Opting for dark chocolate or desserts with less added sugar can be great alternatives.

By making healthy choices, you can enjoy celebrations – and the occasional indulgence – without experiencing a sugar crash that negatively impacts your performance.