The role of sugar: how much is excessive and how to reduce it without suffering

Sugar and your body: a more important relationship than it seems We all know it too much sugar is not goodbut… what does “in excess” mean?
Sugar is a quick source of energy, necessary for the brain and muscles, but when consumption is constant or high it can cause tiredness, hormonal imbalances, weight gain and metabolic problems.

A GymMiquelwe often see it: people who eat “well”, but without realizing it, they consume hidden sugar to drinks, yogurt, cereals or sauces.
The problem is not the sugar spot, but the daily sum of small amounts this is accumulating sense control.

How much sugar is too much?

THE’World Health Organization (WHO) recommends it less than 10% of daily calories they come from added sugar.
In an adult eating a 2,000 kcal diet, this equates to about 50 grams of sugar (about 10 teaspoons) one day.
And for real profits, the ideal limit would be keep it under 5%i.e., approximately 25 grams per day.

🍫 Here’s what 250 ml of soft drink or two industrial biscuits contain.

Sugar isn’t just what you add to coffee: it’s what hides under different names on the labels: glucose, maltose, dextrose, corn syrup, molasses…

The effects of sugar on performance and health

Sugar can give a rapid energy spikebut also one he fell just as hard.
In the long term, excessive consumption affects several aspects:

❌ Negative effects:

• Chronic tiredness and lack of concentration.
• Increased appetite and difficulty controlling weight.
• Increased risk of type 2 diabetes and insulin resistance.
• Muscle inflammation and worsening recovery after training.
• Digestive problems and hormonal imbalance.

✅ On the other hand, if you control sugar:

• You have more stable energy throughout the day.
• Improves recovery after training.
• Reduce inflammation and muscle discomfort.
• You concentrate better and achieve better results in the gym.

💬 The goal is not to completely eliminate sugar, but learn to manage it.

How to reduce sugar without suffering (or obsessing)

Completely eliminating sugar is almost impossible and unnecessary.
What matters is make sustainable changes to reduce it naturally.

🔹 1. Check the labels

Learn to identify hidden sugars: everything that runs out -dare (fructose, dextrose, maltose) sol ser sucre.
The fewer ingredients, the better.

🔹 2. Give priority to natural foods

Choose whole fruits over juices, whole grains over refined, unprocessed foods.

🔹 3. Change the drinks

Commercial sodas and juices are a major source of hidden sugar.
Eight at water, infusions or natural kombutxa.

🔹 4. Replace sweets with desserts

After meals, try plain yogurt with fruit or an ounce of dark chocolate (minimum 85%).

🔹 5. Reduce gradually

The palate adapts. If you put two teaspoons of sugar in your coffee, go to one for a week, then to half.
Within a few days, the excessive sweet taste you will no longer find it necessary.

And if I exercise a lot, can I eat more sugar?

Depends
If it does intense or long-term trainingyour body uses sugar (glycogen) for energy and can tolerate it better.
But even in these cases, sugar must not come from processed productsbut of natural options such as:

• Fresh or dried fruit.
• Oat or nut bars with no added sugar.
• Homemade isotonic drinks (water, a little honey and sea salt).

⚡ Sugar is energy, but not all energy sources are the same.

The opinion of GymMiquel trainers

“Many people don’t know that sugar affects not only weight but also recovery and performance.
When the diet is more natural and balanced, the body responds better and the results arrive sooner.”
— Equip the gymMiquel

conclusion

Cutting back on sugar doesn’t mean you stop enjoying food—it does take back control over your energy and health.
Small daily changes can transform the way you feel, train and perform.

👉If you want to learn how to balance your diet and improve your performance, a GymMiquel we help you do it in a practical way and without sacrifices.
Training well is too eat mindfully