As a runner, it's important to pay attention to your overall nutrition, including your sugar intake. While sugar can provide a quick source of energy, consuming excessive amounts can lead to negative health effects and potentially hinder your performance. The American Heart Association recommends limiting added sugar intake to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) per day for men.
As an athlete, your nutritional needs may vary depending on factors such as training intensity, duration, and personal goals. It's generally recommended to focus on consuming complex carbohydrates from sources like whole grains, fruits, and vegetables, as they provide sustained energy and important nutrients.
During prolonged endurance activities such as long-distance running, consuming some simple sugars, such as sports drinks or energy gels, can help maintain your energy levels. However, it's essential to balance this with a well-rounded diet that includes a variety of nutrient-dense foods.
It's always a good idea to consult with a registered dietitian or sports nutritionist who can provide personalized guidance based on your specific needs and goals as a runner.