We get asked this a lot and we have some good news! There's no problem with quitting sugar if you're exercising regularly at any level.
Our meal plans are designed to be balanced, offering a blend of protein, good fats and carbs (6-8 serves of veggies a day, bread, pasta, rice and potatoes) to keep you fuelled. If you feel like you need more, you can adjust your portion sizes to suit your appetite.
As part of your membership, you'll also have access to our exclusive community forums, where you can connect with other sugar-quitters and our team of ambassadors and experts and get help with making substitutions.
Similar to the 8-Week Program, our meal plans are designed to be balanced, offering a blend of protein, good fats and carbs (6-8 serves of veggies a day, rice and potatoes) to keep you fuelled. If you feel like you need more, you can adjust your portion sizes to suit your appetite.
Alternatives to sports drinks
It's no secret that sugary sports drinks are anything but healthy. According to exercise physiologist Robert Skeat, "the high levels of sodium in these drinks leaves you thirsty and the sugar makes them easier to drink. They’re often sold in gyms and health clubs so we assume they can’t be that bad for us.”
If you're wondering exactly how much sugar, drinks like Powerade and Gatorade can contain up to 8 teaspoons of sugar. Remember that the World Health Organisation recommends a maximum of 6-9 teaspoons for adults (and 3 for kids!).
If you feel like you need something extra to keep you fuelled, try some of these IQS friendly ideas:
- Coconut water: It's rich in electrolytes and so great for high-intensity exercise.
- Coconut butter: Small portions are a great idea because the fat is easily and readily absorbed into your blood stream.
- Make your own chia sports gels: Check out a recipe here.
It's really important that you listen to your body and make sure you're fuelling it appropriately, so it can also be a great idea to check-in with your preferred medical professional.
Protein powder is fine to use while you're quitting sugar, but we encourage you to read the label and be mindful of added sugars and artificial sweeteners.
During weeks 2-5 of the 8-Week Program we remove all fruit and sweeteners from our diet to help recalibrate our palate and this includes protein powders! Makes sure you know what's in the protein powder you use and use a different protein powder in these weeks if necessary.
We don't have a specific brand we recommend, so check out some tips on how to choose a protein powder here.
Need more help?
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