Many experts tout sugar as public health enemy number one. Considering eating too much of it can lead to obesity, heart disease and diabetes, the title does make sense. Also because most people overconsume it.
The American Heart Association recommends that women eat no more than six teaspoons of added sugar a day and men no more than nine. “Added” means any sweetness that doesn’t occur naturally in food and includes ingredients like high fructose corn syrup and honey.
Sadly, the typical American tends to throw back a whopping 20 teaspoons a day (check out the sneaky sources here).
If you work out for less than an hour and a half, but it’s extra intense (HIIT workouts, FTW) or you sweat a lot (hello hot yoga), a sports drink can also help performance. These beverages deliver electrolytes primarily sodium and potassium to your body to up hydration and help muscles work efficiently.
If you’re exercising later in the day and have been eating a balanced diet, skip the pre-workout snacks. Feeling like you need a boost to really push yourself in the p.m.? Yogurt and a piece of fruit about an hour before a workout will fuel you.
Find the Ideal Portion Size
Even if you plan to clock many miles  or work your butt off in a Tabata-style class, it’s important not to go overboard on sweet stuff. It’s best to, instead, focus on overall carbs. Before a vigorous workout, aim for about 30 to 60 grams of carbs. If you’re hoofing it for 90 minutes or longer, take in another 30 to 60 grams each hour.
This gives your muscles a readily available source of energy and postpones fatigue, Larson says. “It’ll increase your endurance and stamina, and can even enhance sprint performance,” she adds. Good news for athletes who love their bread!
Read more: www.cnn.com