A few weeks ago, a meta-analysis with different studies that analyzed how sugar influenced our body. This substance is present in almost all our meals, but it makes a greater presence in ultra-processed products (such as industrial pastries). I'm sure you've had that feeling of energy drop after overeating these types of products, right? It is precisely this sensation that the researchers of a new study, published in Neuroscience & Biobehavioral Reviews.
It does not improve mood, nor does it provide more energy
The scientists collected data from 31 studies on nearly 1.300 adults to look at how sugary foods and drinks affected mood, alertness and fatigue. They looked at different lengths of time after eating, including within the first half hour, and found that sugar did not produce any improvement in mood or alertness. In fact, it increased the energy drop and the feeling of fatigue when consuming sugar.
«Our study provides clear evidence against the idea that sugar intake can improve mood. More importantly, our results show that, if anything, sugar consumption can make people more tired and less alert soon after consumption.", commented the author of the study.
What is not clear is what the mechanism is like. The mood enhancement from sugar is popularly thought to stem from studies showing that carbohydrates might increase levels of serotonin (a mood-related neurotransmitter). «Although our study did not investigate the connection between sugar and serotonin, our results call into question the existence of a mood-enhancing mechanism related to carbohydrate consumption.Mantantzis said.
What can you do if you are an athlete?
In 2016 it was published A study who claimed that the best thing to do after a high sugar intake is to get up and go for a brisk walk. Getting outside and in nature is ideal, but this research found that you'll even get a benefit from walking around your house. The key is to move.
However, carbohydrates are highly recommended in a healthy diet and to recover from training. If you have trained hard or for more than an hour, carbohydrates can help you significantly. Also, sports drinks, energy gels, or chewing gum They meet the minimum requirements and most contain electrolytes and caffeine to aid in hydration and give you an extra boost.