How Much Sugar is Bad for Female Athletes
By Emily Neff (Pappas), Ph.D. (c)
It’s a common question among parents and athletes: “How much sugar is too much?” The truth is, sugar isn’t inherently bad—especially for female athletes. In fact, sugar plays a fundamental role in fueling high-energy sports like lacrosse, soccer, basketball, and softball. Let’s break it down.
WHAT IS SUGAR, REALLY?
When people talk about sugar, they often misunderstand its role in the body.
Simply put, all carbohydrates are sugars.
These sugars are broken down into glucose, which serves as the primary energy source for the body, especially during sports that require quick bursts of energy.
Sugar’s Role in Fueling Explosive Movements
Sugar is stored in muscles as glycogen, and glycogen is the key fuel for explosive movements.
Unlike fat storage, which cannot power quick, high-intensity efforts, glycogen is immediately accessible during intense activities.
The liver also stores sugar, releasing it into the bloodstream as needed to maintain energy levels
.
Here’s how your body uses sugar during sports:
Muscle Glycogen: The body’s first energy source.
Blood Sugar: Drawn from carbohydrates consumed before or during activity.
Liver Glycogen: Releases sugar into the bloodstream when muscle glycogen runs low.
Once these stores are depleted, the body slows down—a key reason athletes should consume small amounts of carbohydrates during halftime or sip on a sports drink while on the sidelines [1].
SUGAR TIMING FOR PEAK PERFORMANCE
Before Sports: Consuming carbohydrates (sugar) before activity ensures that glycogen stores are topped off, providing the energy needed for optimal performance.
During Sports: Small amounts of carbs during games or practices can help sustain energy levels and prevent fatigue [2].
After Sports: Sugar is critical post-activity to replenish glycogen stores. When consumed after exercise, sugar is rapidly absorbed into muscles with the help of insulin.
However, because muscle contractions make sugar uptake more efficient, post-workout insulin levels are far lower than during rest, minimizing the concern of “too much insulin” [3].
Debunking the “Sugar is Bad” Myth
The notion that sugar is bad stems from concerns about insulin, a hormone that regulates blood sugar.
While chronically high insulin levels can lead to health issues, strategic carbohydrate timing reduces insulin spikes and ensures sugar is directed where it’s needed—into the muscles.
Most female athletes actually consume diets too low in carbohydrates, including sugar.
This can be a significant factor in their higher injury rates compared to boys.
Glycogen-depleted muscles are more prone to fatigue and reduced neuromuscular control, which increases injury risk [4].
Avoiding sugar is counterproductive for athletes who need quick, accessible energy to perform their best.
Choosing High-Quality Carbohydrates
While sugar is essential, the source matters. To prioritize quality:
Opt for whole food carbohydrate sources like fruits, rice, potatoes, and oats.
Don’t fear added sugar in moderation, especially when consumed around training or competition. For example, a sports drink or energy gel during a game can be highly beneficial [5].
Takeaway for Female Athletes
For female athletes, sugar isn’t the enemy—it’s a necessity. The body cannot perform high-intensity sports without it.
By timing carbohydrate intake and choosing high-quality sources, athletes can maximize their performance, reduce injury risk, and recover more effectively.
So, the next time you hear that “sugar is bad,” remember: it’s all about context. When it comes to fueling young athletes, sugar is not just good—it’s essential.
References
Cermak, N. M., & van Loon, L. J. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine, 43(11), 1139-1155. https://doi.org/10.1007/s40279-013-0079-0
Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17-S27. https://doi.org/10.1080/02640414.2011.585473
Jentjens, R., & Jeukendrup, A. (2003). Effects of pre-exercise ingestion of differing amounts of carbohydrate on subsequent metabolism and cycling performance. European Journal of Applied Physiology, 88(4-5), 444-452. https://doi.org/10.1007/s00421-002-0726-8
Loucks, A. B. (2004). Energy balance and body composition in sports and exercise. Journal of Sports Sciences, 22(1), 1-14. https://doi.org/10.1080/0264041031000140518
Burke, L. M. (2015). Re-examining high-fat diets for sports performance: Did we call the ‘nail in the coffin’ too soon? Sports Medicine, 45(Suppl 1), S33-S49. https://doi.org/10.1007/s40279-015-0393-9
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ABOUT THE AUTHOR
Emily is the Owner and Program Director at Relentless.
In 2015, Emily opened Relentless Athletics to build a community for female athletes while educating their parents and coaches on the necessity of strength training and sports nutrition to optimize sports performance and reduce injury risks in the female athlete population.
Emily is a Ph.D. candidate with a research focus on female athletes & the relationship between strength training, ACL injury rates, and menstrual cycle irregularities (RED-s). She holds an M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University.
Through this education, Emily values her ability to coach athletes and develop strength coaches, using a perspective grounded in biochemistry and human physiology.
When she isn’t on the coaching floor or working in her office, she is at home with her husband Jarrod and their daughter Maya Rose, and, of course, their dog Milo (who has become the mascot of Relentless)!!