Added Sugars

What Does Added Sugars Do?

Added sugars in pre-workouts consist of simple carbohydrates like dextrose, sucrose, or high-fructose corn syrup designed to provide an immediate spike in blood glucose. While often avoided in modern "clean" formulas, they serve as a fast-acting substrate for energy production during high-intensity bouts of exercise.

• Rapid ATP Resynthesis: Simple sugars are quickly converted into glucose, providing the necessary fuel for the phosphagen system to regenerate ATP during explosive movements.
• Glycogen Sparing: By introducing exogenous glucose into the bloodstream, your body can utilize these sugars for immediate fuel, potentially delaying the depletion of stored muscle glycogen.
• Insulin-Mediated Nutrient Transport: The consumption of sugar triggers an insulin spike, which acts as a storage hormone to help shuttle other ingredients like creatine and amino acids into the muscle cells.
• Flavor Enhancement: Beyond physiological effects, sugars are frequently used to mask the natural bitterness of ingredients like caffeine and botanical extracts, making the supplement more palatable.

Clinical vs. Gym Bro Dosing

Key Insight: While the recommended dosage for performance optimization in a pre-workout is technically 0.00 mg (as most athletes prefer complex carbs or fasted training), if you do use them, keep the dose low to avoid the dreaded "sugar crash" halfway through your session.

Side Effects & Warnings

• Reactive Hypoglycemia: A sharp rise in insulin can cause blood sugar to drop too quickly, leading to dizziness, shakiness, and a sudden loss of energy mid-workout.
• Gastrointestinal Distress: High concentrations of simple sugars can draw water into the gut, potentially causing bloating, cramping, or osmotic diarrhea.
• Caloric Load: Added sugars provide empty calories that can interfere with weight management or specific macronutrient targets.

Tip: If you find your pre-workout contains significant added sugars, drink plenty of water to help with gastric emptying and reduce the risk of stomach upset.