Is sugar bad for athletes? Let’s be real—sugar gets a bad rap. Diet culture has convinced many of us that anything sweet is inherently harmful. But as a dietitian for endurance athletes, I’m here to tell you that when it comes to sports nutrition, sugar isn’t the villain. In fact, it’s a critical fuel for your workouts.

Shop Skratch Labs and use code ENDURANCEEATS20 to get 20% off your order! (one-time use)

Allen’s Story: From Personal Science to Commercial Success

Skratch Labs began with a humble mission: solve the gut problems of elite cyclists. Armed with a blender and a paint shaker at a local hardware store, Dr. Lim created a simple, effective sports drink for his athletes. What started as a homemade solution quickly gained traction, evolving into a trusted name in sports nutrition.

Dr. Lim’s work in professional cycling wasn’t without its challenges. As a coach during a time of rampant doping scandals, he witnessed firsthand the physical and emotional toll on athletes. Determined to make a positive change, he focused on creating safe, effective, and evidence-based solutions for performance enhancement—laying the foundation for Skratch Labs.

Is Sugar Bad for Athletes?

The Quick Energy You Need

When you’re pushing your body during a long run, ride, or swim, your muscles rely on carbohydrates as their primary fuel source. Sugar—being a simple carbohydrate—gives you quick, efficient energy. Unlike complex carbs that take time to digest, sugar is absorbed rapidly, keeping your blood sugar stable and your muscles firing.

Hydration and Osmosis: The Secret Sauce

Sugar doesn’t just fuel your energy—it also plays a key role in hydration. Dr. Lim explains how osmosis, the process of water moving across your gut lining, is influenced by the molecular makeup of your sports drink. When combined with sodium, sugar helps your body absorb water more effectively, keeping dehydration at bay.

Tailored for Your Needs

Endurance athletes often sweat buckets, especially during intense or long workouts. Replacing what you lose—sodium, water, and glucose—is critical to maintaining performance and avoiding the dreaded bonk. Skratch Labs’ hydration mix nails this balance with its simple, no-frills formula of sugar, sodium citrate, and natural flavors.

Sugar: Friend or Foe?

Debunking the Myths

Sugar has been vilified in mainstream media, but context matters. While excessive consumption in sedentary lifestyles contributes to health issues like diabetes, the story changes for athletes. For endurance sports, sugar is not the enemy—it’s an essential ally that fuels performance and recovery.

The Power of Moderation

As Paracelsus, the father of toxicology, famously said, “The poison is in the dose.” Anything, when consumed in excess, can be harmful. Endurance athletes need sugar during exercise to fuel their efforts and replenish glycogen stores.

Sugar for High-Intensity Training

High-intensity training requires significant carbohydrate intake, with some athletes consuming up to 120 grams of carbohydrates per hour. Dr. Lim explains how this practice supports energy expenditure and enhances performance, provided the athlete’s gut is trained to tolerate such levels.

Advanced Carbohydrate Strategies

Why High-Carb Fueling Works

Athletes today are pushing the limits of carb intake, with many consuming 90–120 grams per hour during long or intense sessions. Make sure you check out Endurance Eats episode #1 for more on carb rates. This practice supports energy expenditure and enhances performance, especially during events lasting multiple hours.

Super High Carb Solutions
Skratch Labs’ Super High Carb mix is a game-changer for athletes tackling ultra-endurance events. Its unique molecular design allows for efficient digestion, providing sustained energy without gastrointestinal distress. The ALN dietitian team is a huge fan of this product!

Read our review of 15 different hydration mixes here!

Practical Tips for Using Sugar for Endurance Performance

1. Match Your Intake to Your Training:
   If you’re doing a short workout, a simple hydration mix with sugar and electrolytes will do the trick. For longer sessions, consider products with higher carb concentrations to keep energy levels steady.
2. Train Your Gut:
   If you’re aiming for 90+ grams of carbs per hour, work up to it gradually. Your gut, like your muscles, needs time to adapt to increased fueling.
3. Hydrate with Purpose:
   Combine sugar with sodium in your hydration mix to enhance water absorption and prevent dehydration.

At the end of the day, sugar is a tool—one that endurance athletes can use strategically to perform better, recover faster, and feel stronger. By understanding the science and context behind its use, you can fuel smarter and crush your goals.

If this blog helped you rethink your fueling strategy, share it with your training partners and spread the word about sugar, carbs, and smarter sports nutrition.

For more personalized fueling guidance and support, check out Alex Larson Nutrition’s signature 1:1 nutrition coaching program!

Links & Resources:

• Shop Skratch Labs and use code ENDURANCEEATS20 to get 20% off your order! (one-time use)
• Allen Lim on Instagram – Follow Allen for more insights.