2023-05-19 10:41:17
Everything that stands for is not good, only satisfied. These are my mother’s wise words. We know that too much sugar is not good for us and yet we almost all eat way too much sugar in one day. On average 20 sugar cubes! 3 x the recommended maximum.
Natural and refined sugar
When we talk about too much sugar, we are mainly talking about refined sugar. Sugar that has been purified in the factory. Think of granulated sugar, cane sugar, caster sugar and grape sugar. In the Netherlands, sugar is mainly extracted from sugar beet. The juice of the sugar beet is purified in the factory and stripped of various substances. Eventually, white sugar is formed. Refined sugar contains no useful nutrients. That is why it is also important to eat food with natural sugars (fruit and vegetables). In addition to sugar, these products contain vitamins, minerals and fiber, important nutrients.
Read also: This is how you combine sugar with running
Too much sugar is dangerous
Being extremely tired after eating is neither normal nor healthy. Carbohydrates and fast sugars in particular cause a rapid rise in sugar levels. For example, fast food contains a lot of fast sugars. If the sugar level rises quickly, the body also ensures a rapid decrease. This rapid drop can be life-threatening. Palpitations, nausea, sweating, trembling are reactions of the body to the rapid fall. If you continue to eat too much sugar, the insulin receptors in the body can become less sensitive to insulin. Ultimately, this can lead to type 2 diabetes. Do you recognize the above symptoms? Then consult your doctor.
Read also: Everything you need to know about sugars
Tired of too much sugar
If a lot of sugar is consumed at once, the sugar level rises very quickly. You feel the energy flowing through the body. That excess sugar must be removed from the body. The pancreas takes care of this by releasing a dot of extra insulin. The insulin ensures that the sugar is absorbed by the body cells. The sugar level now drops quickly again due to the insulin. This causes the dip and fatigue.
How do you prevent fatigue after eating?
1. Eat healthy
In the short term, a healthy diet (five disc) will lead to less fatigue after eating. In the long run you will notice that you have much more energy.
2. Test yourself for allergies
If you already eat healthy and are still tired after eating, it may be caused by an allergy. You can test this yourself by keeping track of what you eat and paying attention to how your body reacts. You can of course also consult a doctor.
3. Don’t eat too much at once
It is better to eat smaller amounts several times a day than to eat a lot at once. Overeating causes your body to spend a lot of energy digesting all that food. Muscles and brain get less attention resulting in fatigue.
4. Make a meal plan
An eating schedule ensures that you can easily put the above into practice. On our website we describe Abdi Nageeye’s eating and training schedule. Please note, this is a top athlete’s schedule. It’s certainly not a schedule to take over one-on-one as a recreational runner. It does provide insight into what it takes to perform well. Do you want to get started with a schedule yourself? Then contact a nutritionist.
5. Sleep deprivation
As is often the case with ailments, the cause can be difficult to track down. Who knows, you may not have a surplus of sugar at all. Structural sleep deprivation can cause the body to want to go into rest or sleep mode all the time. Getting 7 to 8 hours of sleep won’t hurt. Not even a power nap after dinner.
Bron: fitchef.nl, sportrusten.nl
#tired #sugar #surplus #reason