Foods that are high in refined carbohydrates, such as pastas, baked goods, candies and soda can all cause dramatic changes in blood sugar levels. At first, elevated blood sugar may give you a boost of energy, but after some time passes, you are likely to experience a loss of energy and even some fatigue. These types of blood sugar changes can be especially problematic for athletes who are working out or competing, because the loss of energy that accompanies a blood sugar drop can impede performance.
Step 1
Eat plenty of fresh foods, including lean proteins and fresh produce. Lean proteins, such as chicken, turkey, egg whites and low-fat dairy products will satisfy your hunger and provide your muscles with plenty of fuel for your workouts. Fresh fruits and vegetables also provide important vitamins, minerals and fiber. A consistent diet based on these fresh foods can stabilize your blood sugar and prevent fatigue.
Step 2
Replace white breads, pastas and rice with whole-grain varieties. Whole-grain breads and pastas and brown rice are rich sources of complex carbohydrates that provide energy without causing rapid changes in blood sugar. These carbohydrates can help fuel your exercise without introducing the high levels of starch that are associated with refined breads and pastas.
Step 3
Avoid packaged sports products, such as snacks, protein bars and sports drinks that contain sugars or corn syrups. Many products marketed to athletes actually have excess sugars that boost energy for a short time, after which you may experience a hypoglycemic episode. Choose snacks such as nuts, peanut butter, fresh fruit and low-sugar sports drinks to fuel your workouts.
Step 4
Read labels carefully, and avoid foods with added sugars and starches. It's best to eat fresh foods, but if you are using packaged products, read labels carefully to ensure that they are low in added sugars and starches. Avoid products with high amounts of sucrose, corn syrup and corn starches, because these additives are all refined carbohydrates.
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