Huwag kumain ng sugar! Public enemy number 1 yan! Yan ang dahilan kung bakit maraming obese sa mundo! Kung gusto mong tumagal ang buhay mo, alisin mo ang sugar sa diet mo!
For sure marami pa kayong ibang naririnig tungkol sa bad effects ng sugar sa kalusugan natin. For the general population na sedentary, meaning halos nakaupo lang buong araw, maaaring makasama talaga ang pag consume ng simple sugars. Ngunit kung ikaw ay isang athlete o di kaya ay isang highly active individual lalong-lalo na kung intense ang workouts at mahaba ang exercise sessions, meron bang maidudulot na positive benefits sa pag include ng sugar sa diet mo?
Ang table sugar o sucrose ay isang simple carbohydrate (disaccharide) na kayang magbigay ng quick energy source. Ok din ito kasi readily available sa mga grocery at supermarkets at syempre, di hamak na mas mura kumpara sa mga commercially produced sports supplements.Narito ang ilang halimbawa kung paano ninyo maaring gamitin ang asukal as sports food or sports nutrition aid:
Energy Boost during Exercise:
Tunawin ang 1 kuchara ng asukal sa 8oz na tubig. Maari ninyo itong inumin every 15 to 30 minutes during endurance exercise activities tulad ng long-distance running or cycling for a quick energy boost.
DIY Sports Drink:
Mix sugar with water and a pinch of salt to create a simple homemade carbohydrate electrolyte drink. Maari din dagdagan ng kaunting orange at lemon juice bilang pang-palasa. Place it in a small, easy-to-carry container, and consume it during your workout or race. Ang asin na idinagdag dito ay makakatulong upang palitan ang electrolyte losses in sweat during exercise.
Quick Carbohydrate Source:
For a quick energy boost during short burst high intensity exercise such as sprinting, maari ninyong i-consume directly ang 1 teaspoon of sugar. Ayon sa isang study ay hindi naman nakaka-sagabal ang digestion o breakdown ng sugar molecules into its simpler units sa mabilis na absorption nito (1)
Pre-Workout Snack:
Maari ninyong ihalo ang asukal sa inyong pre-workout meals or snacks together with other food items. Halimbawa, pwede ninyong dagdagan ng asukal ang oatmeal sa almusal or plain yogurt sa PM snack to help you meet you carb goals for intense activities. Ang amount naman na dapat idagdag ay nababase sa inyong meal per meal or daily carbohydrate allowance.
Post-Workout Recovery:
After an intense and long duration exercise, consuming sugar with a source of protein can help replenish glycogen stores in both muscles and liver and kickstart the recovery process. Halimbawa ay yun mga sugar-coated roasted nuts or sweetened chocolate or soy milk.
So ayan mga friends. Nakita natin na ang table sugar ay maaring makatulong sa pagbigay ng quick energy during intense and long duration exercise sessions especially kung energy level ang nagiging limiting factor sa performance ng activity.
Paalala lang din, that this advise is NOT for the general population. Para po ito sa mga individuals na may sinusundan na structured exercise with corresponding high energy needs.
References:
(1) International Journal of Sport Nutrition and Exercise Metabolism, 2013, 23, 571-583
(2) Nutrients 2017, 9, 344; doi:10.3390/nu9040344
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