That percentage of dbeunked is necessary because it Sports nutrition myths debunked the myfhs pull the fluid and carbohydrates into the cell without issue. Below are some common fitness and nutrition myths debunked. Whatever your sport, good nutrition is the foundation of performance.

Sports nutrition myths debunked -

Instead, dietary guidelines urged us to opt for vegetable oils, all but removing coconut oil from most household kitchens. All of a sudden, coconut oil was being added to smoothies, energy bars and even coffee. Health bloggers and foodies alike touted using coconut oil in place of other fats for a health and flavor boost.

Why the sudden shift? In , a study delved into the impact of different types of saturated fats on health. Yes, you read that correctly; not all saturated fats behave the same way in the body and thus their impact differs.

Medium-chain triglycerides MCTs are saturated fats that have shorter chains and, as a result, are digested and absorbed differently. Their shorter length allows them to travel directly to the liver after being absorbed from the digestive tract, where they can be burned immediately for energy.

This differs from long-chain triglycerides LCTs , which are ultimately transported in the blood to fat cells where they are deposited for storage. The study found that individuals with a diet containing higher levels of MCTs lost more weight than those consuming a diet high in LCTs.

Follow up studies compared a diet high in MCTs to a diet high in olive oil and, once again, MCTs provided more weight loss. In addition, MCTs did not raise cholesterol as other saturated fats did.

As you may have surmised, it just so happens that the saturated fats in coconut oil are largely MCTs. With that, coconut oil came out of obscurity and into seemingly every pantry in America.

In fact, since that study came out, coconut oil has been widely incorporated into processed goods and has found a place alongside butter and even olive oil for use in cooking and baking. The proposed mechanism of MCT absorption and transport in the body piqued the interest of athletes as well.

In addition to its purported health benefits, athletes jumped at the idea that coconut oil could deliver a rapid source of energy that could supplement or even replace carbohydrates during exercise. Recently the American Heart Association once again blacklisted coconut oil, citing studies that showed coconut oil is the health equivalent of other foods high in saturated fat like butter and palm oil.

In fact, coconut oil boasts an even higher saturated fat content than lard. Just two tablespoons packs in 20 grams of saturated fat; the maximum daily amount recommended for females.

Upon closer examination, we now know that studies cited to support the use of coconut oil did not actually use coconut oil, but instead relied on the use of MCT oil.

Of the fat contained in MCT oil, percent can be rapidly burned for energy. However, the MCTs in coconut oil are slightly longer and, as a result, are processed differently, with only to percent being transported to the liver for quick conversion to energy.

In fact, consumption of coconut oil prior to exercise can negatively impact performance. If you are still looking for the benefit of an easy-to-access energy source other than carbohydrates, MCT oil is an option. However, athletes should be aware that studies on MCT oil use prior to exercise have not shown any improvement in performance.

There are also potential negative side effects like gastrointestinal distress. With approximately one-third of Americans avoiding gluten—the protein found in wheat, barley, rye and some other grains—going gluten-free has grown from a health fad to an all-out movement in the United States.

Those who shun gluten claim that our body is not adapted to consuming the protein and doing so can lead to everything from digestive distress to weight gain and fatigue.

Athletes are no exception and many, even at elite levels, now subscribe to a gluten-free diet or try to avoid it as much as possible. Though some athletes may claim that eliminating gluten-containing grains has given them a boost in performance and reduced their digestive issues, research suggests otherwise.

For example, one recent study compared the cycling performance of athletes following a gluten-free diet versus high-gluten diet.

The results showed absolutely no difference in performance, inflammatory markers or digestive issues. The concern is that many gluten-free alternatives are more highly processed and are lower in nutrients than their gluten-containing counterparts. This is not to suggest, however, that a gluten-free diet holds no merit.

In Wisconsin clinic and hospital locations masks are required during all patient interactions. In Illinois clinic and hospital locations masks are required in some areas and strongly recommended in others. Learn more. Have you ever found yourself wondering if there was any truth to sports nutrition claims you hear thrown around from time to time?

For instance, can chocolate really boost physical performance? However, is the punch strong enough to improve physical performance? In all each individual completed three exercise trials. The research team found that consumption of dark chocolate led to significant improvements in distance covered over a 2 minute cycling time trial as well as improved oxygen usage compared to when the participants hadn't eaten any chocolate the baseline test and when they ate the white chocolate.

It is believed that the positive performance benefits were due to dark chocolate's high flavonol content, which may improve blood flow during exercise. Based on this study, it is the dark chocolate which is generally considered greater than 70 percent cocoa content that appears to give your physical performance a boost.

Answer: TRUE — only if dark though! One of the primary differences between grass and conventional fed cows is their fatty acid profile, with the former having slightly higher levels of omega 3 and CLA levels.

However, due to the filtration process used in production, there is very little fat present in whey protein. Thus any differences between the two have no impact on human health. However, when looking at research, there is little evidence to indicate that hormone levels differ within milk; much less the whey protein derived from milk.

Based off current research, there is little evidence indicating that whey protein from grass fed cows is any healthier or holds greater post workout recovery benefits than whey obtained from conventionally fed cows.

ANSWER: FALSE. These drinks, which usually consist of sugar and electrolytes, are often marketed as a preferred source of hydration to power you through a workout or athletic event. As athletes always need topped up glycogen stores to work and perform better, keto diets, fat-based diets are not going to prove beneficial for improving athletic performance during competition as suggested by researchers.

In the end, it comes down to the bio-individuality of the athlete and then having an appropriate meal plan to endure all the basic micronutrient requirements.

Informed and well-thought decisions with respect to food choices, supplementation choices choosing dope-free supplements and the diet that is followed by the athletes, help enhance and uplift performance and avoid the fear of being caught in doping tests. Sports science with the modality of sports nutrition will always be a useful weapon for all the athletes to deal with the health and fitness struggles in the sporting world.

By Editorial Team Blogs 0 Comments. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Share It Share this Busting Nutrition Myths Associated with the Sporting World Myth More Protein, More Muscles for Athletes.

Myth Self supplementation can be done by watching Instagram influencers, YouTube videos, Websites that are not peer reviewed. Myth More Supplementation, Better Results in Athletic Performance Fact- Biggest myth that most of the athletes believe in the sporting world is- more is better, bigger is better and anything in big numbers is better.

Myth Fast workouts, lead to increased fat loss and better muscle gain for athletes. So, these were some common myths associated with nutrition in the sporting world.

By Editorial Team Blogs 0 Comments Share It Share this

Viewpoints presented Sports nutrition myths debunked myfhs blog reflect opinions of the author and do not necessarily reflect positions or debinked of ACSM. It's a new year, and you're embarking on Sports nutrition myths debunked new nuttition and fitness goals. It seems like every magazine and news program is offering tips and tricks to lose the fat or build more muscle, but what should you believe? And what should you leave in ? Fact: Protein is important to help build muscle, but more is not always better. Protein needs vary person to person based on age, physique, training program, goals and more.

by Natalie Rizzo, MS, RD. An RDs set the nuttrition straight on these popular nutrition misconceptions. These 10 sports nutrition myths are things I hear all the time nutritiom clients and followers. S ports drinks nnutrition formulated to keep athletes hydrated during activity that lasts Sorts than an hour.

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The body nutririon different receptors for each sugar. When a drink has two sugars, the mtths can take in Sports nutrition myths debunked sugar at Citrus aurantium for muscle recovery without Digital blood glucose monitor distress.

The Recommended Daily Allowance RDA for protein is Citrus aurantium for muscle recovery. Since protein is a vital part of muscle building, mjths trained athletes realize they pSorts plenty deunked it to maximize gains.

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Although each athlete is different, higher intakes are generally recommended for shorter periods of intense training. A recent meta-analysis found that Sports nutrition myths debunked athletes benefit from a protein intake of debynked 1.

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Over time, this may lead to muscle wasting, injuries, illness, nutritiion training issues. But often, nurition strive for Olympic weightlifting exercises lean physique SSports increase their performance, and they fail to fuel themselves properly for their sport.

Untrition can also Managing blood sugar levels affect hormone levels, which play a role nutritin overall fertility. To create a healthy fueling diet that also helps build muscle, make sure you eat carbohydrates before and after every workout and prioritize protein in the post-workout recovery window and at nutdition meal.

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Specifically, the body Liver protection creatine for quick muscular power, nutririon it crucial for high intensity sports like cycling, running, swimming, etc. Nutriition shows that debhnked supplementation mytths improve muscular mythz and body composition, enhance recovery, and boost speed.

Sporgs supplement with creatine, look for creatine monohydrate most nutfition are vegan myts begin vebunked 20g per Cayenne pepper for circulation for 5 days, followed by 3 — 5g per day consistently. Combine creatine with carbohydrates and protein to increase uptake by the muscle and drink adequate water with each dose.

Many athletes split the dose over multiple meals to prevent nausea and diarrhea. This myth is perpetuated by those who claim that eating before bed makes you gain weight.

Some people eat dinner at 5pm and need a pre-bedtime snack to feel satiated. Others work late and eat dinner at 8pm. Rather, you have to analyze the diet as a whole. For instance, many athletes need extra calories and find that including a pre-bedtime snack helps them fuel for a morning workout.

One study actually found that consuming a protein or carbohydrate drink right before bed boosted the metabolism of active young men the next morning, as compared with a placebo.

Other research on athletes suggests that pre-sleep protein ingestion actually increases muscle protein synthesis. That sounds great for those hoping to lose weight from the sport, but there are some things to consider when running for weight loss.

Losing weight requires a person to be in a calorie deficit for an extended period of time. This means you have to eat less calories than you expend. For a runner, this often translates to underfueling, which can hinder performance. It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis.

However, research has shown that the anabolic window stays open for much longer than 60 minutes. A research review states that the anabolic window is actually more like anywhere from 3 to 6 hours post-workout. For example, someone with 70 kg of LBM would consume roughly 28—35 g protein in both the pre- and post exercise meal.

The International Society of Sports Nutrition ISSN recommends consuming grams of protein every 3 to 4 hours throughout the day to stimulate muscle growth. Eat high-quality protein throughout the day to ensure muscle growth. Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects.

To put that into perspective, an 8-ounce cup of coffee has 95 milligrams of caffeine. Caffeine has been shown to reduce perceived effort, make you faster, boost concentration and improve muscle recovery. Taking in milligrams of caffeine before a workout can enhance overall performance.

Caffeine takes about 10 minutes to enter the bloodstream and peaks around minute after ingestion, so time your consumption according to your exercise routine.

If caffeine makes you feel jittery or causes heart palpitations, talk to your doctor before adding it to your routine. That is simply untrue. This article outlines many plant-based protein sources, like beans, quinoa, tempeh, tofu, peas, hemp seeds and more. To get enough protein in your diet, mix and match foods, like beans and legumes or oats with nuts and seeds.

If you only put out a small amount of dark colored urine like apple cider vinegaryou are dehydrated. You can also conduct a sweat test to asses your hydration needs.

On this podcast episode, Angie Asche breaks down common popular diets and top sports nutrition myths and misconceptions.

The Greenletes Podcast welcomes Angie Asche, a board-certified specialist in sports dietetics and a certified clinical exercise physiologist.

Angie realized her passion for sports nutrition and consulting athletes one-on-one early on in her career, which led her to launch her private practice, Eleat Sports Nutrition. Since founding her company, she has worked with hundreds of high school, college, and professional athletes nationwide.

She is also the author of the book Fuel Your Bodywhich will be released May 11 th. Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting.

We also discuss sports nutrition myths, like:. Follow Angie on IG eleatnutrition and visit her website www. com Pre-order her book affiliate link : Fuel Your Body. com We appreciate your feedback!!

Submit questions and recommendations for future episodes to podcast greenletes. Make sure you subscribe to the podcast to be notified of all new episodes. And if you enjoy it, please rate it with 5 stars. Apple Podcasts.

Google Podcasts. Your email address will not be published. Submit Comment. This site uses Akismet to reduce spam. Learn how your comment data is processed. Coconut water is just as hydrating as a sports drink. Running is a great way to lose weight. The anabolic window is within one hour of exercise It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis.

Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. doi: PMID: ; PMCID: PMC Caffeine is bad for you Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects.

Listen to learn more! In this episode Natalie and Angie chat through common diets, like keto, intermittent fasting and macro counting.

We also discuss sports nutrition myths, like: Lower body fat always equals an improvement in performance. Your body can only absorb grams of protein per meal. Endurance athletes have lower protein needs than strength athletes.

Coconut water is more hydrating than a sports drink. Related Posts 6 Sports Nutrition Rules For Young Athletes. Submit a Comment Cancel reply Your email address will not be published.

My mission is to help everyday athletes fuel their fitness with plants. Learn more. Sort by Category. Air Fryer. Sauces and Dips.

: Sports nutrition myths debunked

False myths about sports nutrition	For a pound runner, this would equate to about 95 to grams per day. In general, a good goal is to consume 20 to 30 grams of protein at each meal and 10 to 15 grams per snack. While many nutrition experts still recommend the 30 to minute refueling window post-exercise, previous research has shown that there is an increased rate of carbohydrate uptake and glycogen resynthesis in the two hours post-workout. Ingesting some sort of protein with a carbohydrate source can prove to be beneficial to muscle glycogen replacement, as both carbohydrates and protein work together to get glucose back into the muscle. While more specific recommendations can be given to runners based on body weight, the general recommendation is to consume 45 to 60 grams of carbohydrates and 15 to 20 grams of protein. This story originally appeared in our sister publication, Trail Runner. Search Search. Photo: Alexander Spatari. Health Nutrition We Busted 5 Running Nutrition Myths Put down that hydration mix and pick up some carbs. Alexander Spatari. There are countless myths about sports nutrition, and they are growing by the day. As an increasing number of uninformed and untrained individuals are given a platform online via social media, these lies and sport nutrition myths can spread like wildfire. Here's a look at some of the most widely believed myths you should ignore and the sports nutrition advice you should listen to. Low-fat and low-carb diets may be all the rage for people that want to lose weight. This may sound crazy for people trying to be healthy and remain fit their whole life, but simple carbs like sugar aren't inherently bad. In fact, no type of food group should be banned and cut out from your diet entirely; even fats can play a vital role in keeping you fit. Many people avoid simple carbs because they are considered unhealthy. Still, in moderation and in modest portions at the right time, simple carbs can be a great addition to your overall sports nutrition plan. Our body loves carbs. They are easily broken down and provide energy quickly for our muscles. Although complex carbohydrates are overall better for you, you can use simple carbs in certain situations to help boost your performance. Simple carbs are a great food to eat during or after exercise. As the energy is released quickly, you can help give yourself a boost to help increase your training capacity or give you an extra edge when competing. They're also perfect for recovery once you're done, as they can help rebalance your blood sugar and glycogen stores, which will often be depleted. Protein is instrumental in building muscle, recovering from training, and more. But people often focus on adding this to their diets and neglect other equally useful nutritional options. The truth is that protein will be less effective at building muscle if you're not eating enough carbohydrates. This is because protein needs carbs to be delivered to the muscles. Plus, carbs ensure your body has enough energy to absorb and use the protein. As a general rule, you want to eat 1g of carbs per Kg of body weight and 2g of protein per Kg of healthy weight if you are looking to build muscle. It only takes a few seconds of research to see that this myth isn't true. When looking at high-level athletes, you'll find that many of them often use caffeine to help give them an energy boost. Of course, too much caffeine can cause jitters, headaches and other issues, but using a reasonable amount is fine and can lead to a performance boost. Some of the best ways to use caffeine as an athlete are energy gels and chewables. Caffeine can be great for long-distance and high-endurance sportspeople, as it can help reduce how exhausted you feel. Up to 3 mg per KG of body weight 20 minutes before a race's end can help you. One of the best tricks brands like Lucozade or Gatorade have pulled to make many people, even those involved in fitness, believe that their drinks are essential for high-performance athletes. The truth is that many of these drinks are simply not necessary and are likely to harm your overall nutrition. Many of these drinks contain a lot of sugar, artificial ingredients, and more, and there are better ways of getting a hit of energy. If you're going to use sports drinks, make sure to only use them for longer workouts, as this is where they have some value, as they'll give you prolonged boots in your glycogen stores. Carb-loading is where you eat more carbs than you usually would before a long-distance event to build up a greater glycogen store. Having more of this gives you more energy, helping you to perform. The issue with carb-loading is that many people need to do it properly and emphasize too much on the loading part. You shouldn't eat more food before a race. Instead, it would help if you swapped out other food groups for carbs while eating the same volume. For example, two days before a race, you should swap your protein and fat for carbs. So instead of eating nuts, eat a banana. You should stick to something other than your normal meal plan and add extra carbs, as that can hamper your performance. We've already mentioned it in the first myth, but fat isn't the enemy regarding weight gain. Over time, this may lead to muscle wasting, injuries, illness, and training issues. But often, athletes strive for a lean physique to increase their performance, and they fail to fuel themselves properly for their sport. Underfueling can also negatively affect hormone levels, which play a role in overall fertility. To create a healthy fueling diet that also helps build muscle, make sure you eat carbohydrates before and after every workout and prioritize protein in the post-workout recovery window and at every meal. As a matter of fact, creatine is a compound that is made by the body in the liver and kidneys. You can also get creatine through the foods you eat, mainly chicken, fish and red meat. Creatine is used by the muscles and then refueled throughout the day. Specifically, the body uses creatine for quick muscular power, making it crucial for high intensity sports like cycling, running, swimming, etc. Research shows that creatine supplementation may improve muscular strength and body composition, enhance recovery, and boost speed. To supplement with creatine, look for creatine monohydrate most sources are vegan and begin with 20g per day for 5 days, followed by 3 — 5g per day consistently. Combine creatine with carbohydrates and protein to increase uptake by the muscle and drink adequate water with each dose. Many athletes split the dose over multiple meals to prevent nausea and diarrhea. This myth is perpetuated by those who claim that eating before bed makes you gain weight. Some people eat dinner at 5pm and need a pre-bedtime snack to feel satiated. Others work late and eat dinner at 8pm. Rather, you have to analyze the diet as a whole. For instance, many athletes need extra calories and find that including a pre-bedtime snack helps them fuel for a morning workout. One study actually found that consuming a protein or carbohydrate drink right before bed boosted the metabolism of active young men the next morning, as compared with a placebo. Other research on athletes suggests that pre-sleep protein ingestion actually increases muscle protein synthesis. That sounds great for those hoping to lose weight from the sport, but there are some things to consider when running for weight loss. Losing weight requires a person to be in a calorie deficit for an extended period of time. This means you have to eat less calories than you expend. For a runner, this often translates to underfueling, which can hinder performance. It is often cited that you must eat protein within minutes after a workout to maximize muscle protein synthesis. However, research has shown that the anabolic window stays open for much longer than 60 minutes. A research review states that the anabolic window is actually more like anywhere from 3 to 6 hours post-workout. For example, someone with 70 kg of LBM would consume roughly 28—35 g protein in both the pre- and post exercise meal. The International Society of Sports Nutrition ISSN recommends consuming grams of protein every 3 to 4 hours throughout the day to stimulate muscle growth. Eat high-quality protein throughout the day to ensure muscle growth. Caffeine gets a bad reputation, but research suggests you can have up to milligrams per day without negative side effects. To put that into perspective, an 8-ounce cup of coffee has 95 milligrams of caffeine. Caffeine has been shown to reduce perceived effort, make you faster, boost concentration and improve muscle recovery.
Search M&F	Unfortunately, supplements are often pushed as being better than food in the sports nutrition world in terms of how they will improve performance in sport. However, research shows that a diet rich in the six essential nutrients: carbohydrates, protein, fat, vitamins, minerals, and water can enhance performance as effectively, or even more so than expensive supplements. Our bodies are designed to ingest nutrients from food and then utilize those nutrients for fuel. It is important to know that simply eating a well balanced diet will properly fuel your body for whatever your fitness or performance related goals are. Really, it is just a matter of doing some research to find out what the right balance of nutrients is for your specific sport, and then figuring out how to get those nutrients from food. Do you paleo? A common trend for athletes and the general populous these days is low carb diets. When it comes to being an athlete this trend should be ignored. Carbohydrates or glucose, what carbohydrates are broken down into in the body, are our number one fuel source for athletic performance. When an athlete is concerned about performance level and consistently improving training, carbohydrates are the most important nutrient. Carbohydrates provide the fuel our bodies need to train and perform. If you struggle with fatigue or sluggishness during training, the fix may be as simple as adding more pasta, rice, bread, fruit, or dairy to your diet. As an athlete, it is crucial that we eat carbohydrates consistently and frequently throughout the day, everyday. Carbohydrates provide the necessary fuel to allow us to train at our max which results in better performance overall. Do you sweat a lot during training and performance? If you sweat a lot during exercise or training, then water alone is not adequate for rehydration. When we sweat, not only do we lose water, but we also lose sodium and other electrolytes. You'll likely need extra sodium along with your fluids during training bouts lasting longer than 60 minutes, and with rehydration following a training session or competition. It is also important to rehydrate and refuel following training with water and some salty food. I could write all day about sports nutrition related myths — but the three I covered are some of the most common and crucial as they relate to training and performance. As an athlete, it is important to make sure you are getting the right information. For more information on sports nutrition go to www. org or contact a local sports registered dietitian nutritionist, who can help you debunk myths and optimize your nutrition. The mind is everything. Is the source validated, peer reviewed or edited by the experts within the field? This is where a major disconnect can cause confusion for consumers and product developers. It is vital that marketing and research work together in explaining how proper nutrition and substantiated science backed data can support an athlete and their sport. Debunking common sports nutrition myths will help to unravel the misinformation and shed light on the importance of research backed knowledge. There are three logical theories behind muscle cramping; one, a loss of serum electrolytes, two, excessive sweating leading to dehydration and three, an abnormality of neuromuscular control caused by muscle fatigue 1. Nevertheless, researchers continue to test these theories to find a solution to the problem. They found that the only difference was that crampers had lower sodium and higher magnesium levels vs control. Which is intriguing because low sodium levels indicate over hydration opposite the theory. A follow-up study was conducted with Iron Man athletes looking at the same variables. The crampers at the end of the competition showed lower levels of sodium and higher levels of potassium and magnesium versus the controlled non-crampers 2. Since electrolyte and dehydration measures in athletes continue to show inconclusive results in studies, the third theory is to be explored. The electrical activity of the muscles in cramping runners was measured after a marathon and found that alpha motor neuron activity was higher than non-crampers 1. Even more fascinating is that after 20 seconds of passive stretching the EMG activity goes down in the cramping athlete 3. Thus, indicating that perhaps electrolyte depletion and dehydration may not be the direct cause and the theory of muscle fatigue might have better explanation for the cramping phenomenon surprise; further research is needed. Despite the enormous amount of supporting research, the public continues to believe the amount of protein the human body can absorb in one meal is 30 grams. It is speculated that any exceeding amount of protein, after being utilized for muscle protein synthesis MPS is either excreted or stored as fat 4 , 5 ,6. A plethora of research studies continue to debunk this myth, like Kim et al 6. Muscle protein turnover rate and MPS was measured following the consumption of different protein amounts. Those who consumed 1. Moore et al. At 40 grams, concentrations of essential amino acids and branched-chain amino acids were greatest. Those studies noted the utility of protein over the normal limit, however, what about weight gain and body composition measures. Bray et al. While all groups gained body mass no surprise, it is an overfeeding study the higher protein group promoted to the greatest increase in lean body mass. Antonio et al. This is important information for product developers looking to create protein supplements containing more than 30 grams of protein in a single serving the research is on your side. Emerging trends and fad diets invade social media outlets, and these trends are starting to influence product developers in making new goods to match the consumer request. However, some popular trends do not give merit or acknowledge what sound science says. For example, the recommendation for athletes to switch to sugar-free drinks and avoid foods like fruit, may be more harmful to the athlete than good.
INTRODUCTION	Kyths in ultra-long races, this Sports nutrition myths debunked should be contemplated in order nitrition alleviate Time-restricted eating protocol muscular catabolism that originates in extreme distances. More news. Read article. Viewpoints presented in this blog reflect opinions of the author and do not necessarily reflect positions or policies of ACSM. The body uses different receptors for each sugar.