Since I can not consume coffee nor do I want to take energy supplements, foods with sugars can help me power through an intense workout. I plan my weekend workouts to be more intense and tend to be the first thing I do in the morning. Actually, first thing in the morning is typically when it is most convenient for me to do all of my workouts. So I plan out my meals to increase my glycogen stores to help me get through those rise and shine workouts.
Sugars are carbohydrates (carbs) and you need them to fuel your muscles. I have noticed that carbs in the morning help me feel more awake and ready to take on the day. I do try to limit the processed grain carbs I consume, but fruit and vegetables I will eat as much as will fill me up. On top of providing me carbs for energy, fruit and vegetables provide much of the micronutrients I need.
Now, when I treat myself to dessert (more than just a piece of fruit), I will often line that up with a moderate to intense walk or run following immediately to burn off the energy. Especially since added sugars give me quite the rush and can make it challenging to sleep.
For instance, on Pi day (March 14th) this year I indulged in half a slice of pie some coworkers brought in around 2 PM and within 30 minutes could not focus on my work and felt SUPER jittery! I ended up going for a 2+ mile walk after work, which helped bring me down from my sugar high. My digestion was not in it’s best state, but at least I was not up all night.
Now it may sound like I should just start my day with dessert if I am going to have it, but that just makes me feel sick the whole day. I have also had folks tell me I NEED to be eating something before I workout, but I really do not have the time to eat something, wait for it to digest, get my workout in, cleaned up for the day and out the door on time for work.
Also, there are arguments both ways on the importance of breakfast first thing in the morning. Personally, I have found that not eating as soon as I wake up works well for my lifestyle. Let me clarify, I NEVER skip breakfast! I just do not eat it before my workout. Since I workout in the morning I need to refuel afterwards with something nutritious for my muscles to recover and grow. Even if I do not workout in the morning, I find myself feeling sluggish and irritable without breakfast until I get my lunch. #NotProductive
This is just another reminder to do what works best for you and what I have learned about how sugars effect my body.