Registered Bodybuilder and athlete Jan
If you use energy
drinks, opt for one that has maltodextrin, a slightly more
sophisticated sugar based on the glucose molecule.
Before a workout, if
you have no alternative source of energy, pick fruits whose glucose
levels are higher than their fructose levels (see chart to the
Stress plays a
significant role in how your body processes fructose. If your
workouts ask too much from your body, and if you are already
overstressed in general—by your work, your personal life,
etc.—your body responds by releasing cortisol. If at this point
you pump yourself silly with fructose, cortisol level may vault even
higher, which leads to catabolism.
Do not ignore the
benefit of fruits in your overall diet. Fruits are a potent source
of various phytochemicals and antioxidants that help scavenge the
free radicals that result from the training.
To maximize the
energy demands of intense physical activity, keep your glycogen
stores filled up. Meaning, consistently eat a balanced diet rich in
complex carbohydrates, especially during the 24 yours before your
activity. (That’s why many triathlon competitions offer a
“carbo-loading night” prior to a major competition.)
Finally, fruits will
not kill your performance, though well-chosen fruits may enhance it.
Regardless, fruits can be excellent sources of fluid, so don’t be
afraid to use them for hydration, particularly lower-fructose types