Total Sugars

What Does Total Sugars Do?

Total sugars in a pre-workout context act as a rapid-delivery fuel source, providing the body with immediate glucose to power high-intensity muscle contractions. While many modern formulas boast "zero sugar," including specific sugars can strategically enhance performance and nutrient delivery.

• Immediate Glycogen Support: Sugars are quickly broken down into glucose, which is the primary fuel for ATP production during anaerobic exercise.
• Insulin-Mediated Transport: Consuming sugar triggers an insulin spike, which acts as a storage hormone to help shuttle other ingredients like creatine and amino acids into muscle cells more efficiently.
• Glycogen Sparing: By providing an exogenous energy source, sugars help preserve your limited internal glycogen stores for the later stages of a grueling session.
• Enhanced Palatability: Beyond performance, sugars mask the natural bitterness of potent ingredients like caffeine and botanical extracts, making the supplement easier to drink.

Clinical vs. Gym Bro Dosing

Key Insight: If your goal is pure performance, don't fear the sugar. A modest dose of 5-10g can improve the "pump" through cellular volumization and provide a quick energy bridge before your body begins mobilizing stored fats and glycogen.

Side Effects & Warnings

• Reactive Hypoglycemia: Consuming high amounts of simple sugars can cause a rapid insulin spike followed by a "crash," leaving you feeling lethargic mid-workout.
• Gastrointestinal Distress: Large doses of sugar, especially when combined with high-stimulant dosages, can lead to bloating, cramping, or osmotic diarrhea.
• Caloric Surplus: Frequent use of high-sugar pre-workouts can add hundreds of "empty" calories to your weekly total, potentially hindering fat loss goals.

Tip: If you are prone to blood sugar crashes, pair your pre-workout with a small amount of protein or fiber to slow the absorption of the total sugars.