Sugars seem to have got a bad press in recent years. Yet they have an important function in a cyclist's diet — they are the basic building blocks of all carbohydrates.
When used during racing they can delay fatigue and improve performance. Use them during training sessions and they can help prevent overtraining, consume them immediately after exercise and they will replenish muscle glycogen quickly and effectively.
There are many sugars available, but which are best and when? First, we need to classify sugars into their categories:
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Monosaccharides: These are the most basic forms of sugars and are always singular types of sugar. You can find these in sports foods in the form of glucose, fructose and galactose.
Disaccharides: These sugars are formed by two monosaccharides bonding. Examples of these are lactose, found in milk, sucrose and maltose.
Polysaccharides: These are long chains of sugars bonded together. Examples are maltodextrin and any starch, such as potatoes or wheat.
Understanding your sports drink's ingredients
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