When interacting with athletes and everyday humans who come to me for advice, I find that these two get a bad rap but understanding that glucose and sodium are two key players in sports nutrition which work hand-in-hand to fuel performance and maintain hydration during exercise is crucial.
THE ROLE OF GLUCOSE AND SODIUM IN SPORTS NUTRITION
The role of
GLUCOSE AND SODIUM IN SPORTS NUTRITION
By sports nutritionist and personal trainer: Candice De Mendonça
When interacting with athletes and everyday humans who come to me for advice, I find that these two get a bad rap but understanding that glucose and sodium are two key players in sports nutrition which work hand-in-hand to fuel performance and maintain hydration during exercise is crucial.
Understanding how they interact in the body can help athletes optimise their nutrition strategies for better endurance, energy, and recovery.
How glucose and sodium work together in the body:
When you consume carbohydrates during exercise, glucose is the primary sugar your muscles use for energy. But glucose doesn’ t just magically appear in your bloodstream, it needs to be absorbed from your gut. This is where sodium plays a crucial role.
Glucose absorption happens via a sodiumdependent transporter called SGLT1 in the small intestine, so one cannot work without the other.
Sodium essentially acts as a“ co-transporter,” hitching a ride with glucose to help pull it into the bloodstream efficiently. This process also drags water along with it through osmotic forces, which helps keep you hydrated as you fuel your muscles.
Why does this matter for athletes?
During prolonged or intense exercise, your body loses both water and sodium through sweat. If you only replace fluids without sodium, you risk diluting your blood sodium levels, which can lead to hyponatremia, a dangerous condition that impairs muscle function and performance.
Sodium helps maintain fluid balance, nerve function, and muscle contractions, all vital for sustaining athletic output.
Meanwhile, glucose provides the energy your muscles need to keep going. But if glucose absorption slows down, your energy supply can falter. Thanks to sodium’ s role in glucose transport, having the right amount of sodium in your sports drink or nutrition plan ensures that glucose gets absorbed quickly and efficiently, giving you steady energy and hydration.
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