Is Sugar Good Before Practice?: Fueling Your Body for Optimal Performance

November 15, 2025 •

3 min read

According to sports dietitians, all carbohydrates, including sugar, are broken down into glucose by the body for energy. The question of is sugar good before practice, therefore, is not a simple yes or no answer, but rather a matter of timing, type, and quantity, depending on the intensity and duration of your workout.

Quick Summary

Strategic intake of simple sugars can provide a quick energy boost for high-intensity or long-duration workouts, but excessive consumption or poor timing can lead to a performance-zapping crash. A balanced approach that incorporates both simple sugars and complex carbohydrates based on your training needs is essential for maintaining optimal energy levels and performance.

Key Points

Strategic Timing is Key: Simple sugars provide quick energy and are best consumed immediately before or during long, intense workouts, while complex carbs are better 1-2 hours prior for sustained fuel.
Avoid the Crash: Excessive simple sugar intake too far in advance of a practice can cause a rapid blood sugar spike followed by a crash, leading to fatigue.
Not for All Workouts: Sugar is not necessary for shorter, low-intensity workouts where your body's stored glycogen is sufficient.
Consider the Type: Whole food sources of sugar, like fruit, also offer beneficial nutrients, fiber, and multiple types of sugar (glucose and fructose) for a more efficient energy release.
Aids Post-Workout Recovery: Consuming sugar with protein after a workout helps to quickly replenish depleted glycogen stores and promote muscle repair, which is especially important for athletes with frequent training.
Every Athlete is Different: Optimal sugar intake depends on individual metabolism, exercise duration, and intensity; experimenting on low-stakes training days is recommended.
Balanced Diet is Priority: While sugar has a role in sports nutrition, it should supplement a diet primarily based on nutrient-dense whole foods.

Understanding Sugar as Fuel for Your Body

Before diving into the specifics of fueling a practice, it's crucial to understand how your body uses carbohydrates. Carbohydrates are the body's primary source of energy. When consumed, they are broken down into glucose, which is then used by your cells for fuel. Any excess glucose is stored in your muscles and liver as glycogen, a reserve energy source. During exercise, your body first pulls from these glycogen stores to power your muscles. Simple sugars, because they are quickly digested, provide a rapid source of glucose, whereas complex carbohydrates are broken down more slowly, offering sustained energy over time.

The Timing and Type of Sugar Intake

Strategic timing is the key to using sugar effectively to boost athletic performance without causing a detrimental energy crash. The type of carbohydrate you choose, whether simple or complex, dictates how quickly that energy becomes available to your body. For a long, intense training session, a combination of both can be most beneficial.

Immediate pre-practice fuel (15-30 minutes before): Simple sugars from sources like a banana, fruit chews, or a sports drink can provide the quick-acting energy needed for a high-intensity session or a workout over 60 minutes. The goal is to top off readily available energy stores without overloading the system.
Longer-term pre-practice fuel (1-2 hours before): For workouts lasting an hour or more, complex carbohydrates are ideal. These provide a slow, steady release of glucose into the bloodstream, sustaining your energy levels and preventing a sharp drop. Pairing a complex carb source with a little protein and healthy fat, such as oatmeal with berries or whole-grain toast with peanut butter, can help further regulate blood sugar levels.
During long practices: For endurance activities, such as a marathon or long cycling session, consuming simple sugars in the form of sports gels or drinks during the workout is recommended to maintain blood glucose and delay fatigue.

The Risks of Poor Pre-Practice Fueling

While strategically timed sugar can be a powerful tool, misuse can sabotage your workout. The primary risk of consuming excessive simple sugar right before a workout is the potential for a blood sugar spike followed by a rapid crash. This crash, known as reactive hypoglycemia, can leave you feeling fatigued, sluggish, and unable to perform at your best. Furthermore, for some individuals, high-sugar sports drinks or candy can cause gastrointestinal distress during exercise. It's always advisable to test out any new fueling strategy during a lower-stakes training session rather than a competition.

Sugar vs. Complex Carbs for Pre-Practice Fueling


Feature	Simple Sugars	Complex Carbohydrates
Energy Release	Rapid, immediate energy boost	Slow, sustained energy release
Digestion Speed	Quick digestion	Takes longer to digest
Best Timing	Immediately before or during intense, long-duration exercise	1-2+ hours before a workout for sustained energy
Risk of Crash	Higher risk of energy crash if overconsumed	Low risk of crash, steady energy levels
Ideal for	High-intensity efforts, endurance events >60 minutes	Sustained energy, long training sessions, general day-to-day fueling
Examples	Banana, fruit chews, sports drinks	Oats, whole-grain bread, sweet potatoes

Replenishing Glycogen After Practice

Sugar's role in athletics extends beyond the pre-practice window. After a workout, simple carbohydrates play a key role in speeding up muscle recovery by rapidly replenishing depleted glycogen stores. Consuming sugar alongside protein within 30-60 minutes post-exercise, such as with chocolate milk or a fruit and whey protein smoothie, optimizes muscle repair and growth. This is especially crucial for athletes with intense training schedules or double practices in a single day, as it significantly aids in a faster recovery.

Conclusion

So, is sugar good before practice? The answer is nuanced. When used strategically and in moderation, sugar is an effective and valuable tool for athletic performance, especially during high-intensity or long-duration training sessions where quick energy is needed. However, it is not a one-size-fits-all solution. Proper timing and an understanding of the different types of carbohydrates are essential to harness its benefits without suffering from a performance-damaging energy crash. Ultimately, a balanced fueling approach that includes both simple and complex carbohydrates, tailored to your specific training needs, is the most effective strategy for optimal performance and recovery. For further reading and expert guidance on balancing your nutrition, consider consulting resources like those from the American College of Sports Medicine, which often address sports-specific dietary needs.

American College of Sports Medicine

Frequently Asked Questions

No, it's not inherently bad to have sugar before practice. For high-intensity or long-duration workouts, a strategic, moderate intake of simple sugar (like from fruit or a sports gel) immediately beforehand can provide a crucial energy boost. The key is timing and moderation to avoid a crash.

For immediate energy, simple sugars from whole food sources like bananas or berries are often recommended, as they also provide other nutrients and help stabilize blood sugar absorption. For longer, sustained energy, complex carbohydrates found in oats or whole-grain toast are a better option if consumed 1-2 hours before.

For most practices lasting under an hour, stored glycogen is sufficient. For intense or long practices (over 60 minutes), a quick-acting simple sugar snack can be taken 15-30 minutes prior. If you have 1-2 hours, a meal with complex carbs is best.

Yes, some athletes do use candy for a rapid energy boost before or during prolonged, intense exercise because it's a fast-acting sugar. However, sports-specific gels and chews often contain beneficial electrolytes and a blend of sugars, which can be more effective and gentler on the stomach than pure candy.

A 'sugar crash' is a sudden drop in blood sugar and energy levels that can occur after consuming a large amount of simple sugar without proper timing or accompanying nutrients. This can leave you feeling fatigued and sluggish, negatively impacting your performance.

Sugar is less critical for shorter-duration, higher-intensity strength training compared to endurance cardio. A balanced pre-workout meal rich in complex carbs, protein, and fat is often more beneficial for sustained energy and muscle support.

Yes. Consuming carbohydrates before exercise helps top off your glycogen stores. Post-exercise, simple sugars are crucial for rapid glycogen replenishment, which is key for recovery and performance in subsequent workouts, especially for athletes with demanding training schedules.