Whether you’re hitting the gym, going for a walk, or training for a marathon, what you eat—especially your sugar intake—can have a major impact on your performance and recovery. At Mail Order Pharmacy, we’re committed to helping you make informed choices for a healthier, more active lifestyle.
What Is Sugar, Really?
Sugar is a type of carbohydrate that the body breaks down into glucose, a key source of energy for your cells—especially during physical activity. It occurs naturally in fruits, dairy, and vegetables, but is also added to many processed foods and drinks.
There are two main types:
- Natural sugars – found in whole foods like fruit and milk.
- Added sugars – found in soft drinks, lollies, pastries, and many packaged snacks.
The Role of Sugar in Exercise
Before Exercise
Sugar can be a fast-acting fuel. Eating carbohydrates 30–60 minutes before a workout can:
- Boost energy
- Improve performance
- Delay fatigue
Good pre-workout options:
- A banana
- Whole grain toast with peanut butter
- Low-fat yoghurt
During Exercise
If you’re working out for longer than 60 minutes (like endurance training), your body might benefit from a small amount of sugar to maintain energy levels.
Quick sources: sports drinks, energy gels, or fruit.
After Exercise
Post-workout, the body needs to replenish glycogen stores. Consuming a mix of protein and carbohydrates (including some sugar) within 30 minutes helps with:
- Muscle recovery
- Reducing soreness
- Restoring energy
Smart recovery snacks:
- Chocolate milk
- Protein smoothie with fruit
- Rice cakes with hummus
Too Much Sugar Can Work Against You
While sugar can help fuel your workout, excess consumption—especially added sugar—can lead to:
- Weight gain
- Insulin resistance
- Energy crashes
- Increased inflammation
- Poor sleep and recovery
For most adults, the recommended limit for added sugar is no more than 6–9 teaspoons per day.
Tips for Balancing Sugar and Exercise
- Read nutrition labels – Learn to spot added sugars (like glucose, fructose, sucrose).
- Prioritise whole foods – Natural sugars in fruit come with fibre and nutrients.
- Time your intake – Use carbs around workouts for performance, not mindless snacking.
- Stay hydrated – Sometimes thirst is mistaken for hunger or sugar cravings.
- Consider supplements wisely – Some pre- and post-workout supplements contain hidden sugars.
Talk to Our Team
At Mail Order Pharmacy, we offer expert advice on:
- Energy-boosting snacks
- Sports nutrition products
- Supplements for recovery and performance
- Managing blood sugar if you’re living with diabetes
Whether you’re a weekend warrior or training regularly, our pharmacists can help you choose the right support to keep moving safely and smartly.
Need help choosing the right products? Visit us in-store at 18 Darlinghurst Road, Potts Point NSW or contact our team for tailored advice.
Disclaimer:
The information provided in this blog is intended for general informational purposes only and does not constitute medical advice. Always consult with your doctor, pharmacist, or a qualified healthcare professional before starting any new medication or treatment, including weight loss injections such as Ozempic, Wegovy, or Mounjaro. Individual needs and responses to treatments may vary. This content does not replace a professional medical consultation.
