SUGAR Impact on Youth Athletic Performance:
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Feb 28, 2024
- 4 min read
Updated: Jul 21
EXPLORING LIMITS
How much do you think the limit is for added sugar a day (NOT including activity)?
WATCH HERE FOR THE ANSWER
The Sugar Dilemma The average added sugar intake consumed by young athletes is around 75-80g per day, which is well over
the recommended limit of 30g or less per day. This excessive intake of sugar can have over 45 serious negative effects, including slower reaction times, lower energy levels, increased mental fatigue, and a higher propensity to get sick. Hence, it is crucial to monitor and limit your sugar intake.
How Can You Enjoy Sugary Cereals Without All the Sugar? One of the ways to enjoy your favorite cereals without consuming too much sugar is by choosing the right type and portion size. For example, regular Cheerios only contain 1 gram of added sugar per 1.5 cups serving, while Honey Nut Cheerios have 12 grams of added sugar in a 1 cup serving. Hence, choosing the regular Cheerios version can significantly reduce your sugar intake. #cheeriosteamchallenge @sportsnutritiontogo
SUGARY CEREALS: How can you have the sugary cereals you love without all the sugar?
Consume 3/4th healthy cereal of choice and 1/4th sugary cereal of choice.
Example: 1.5 cups Regular Cheerios and 1/4 cup Honey Nut Cheerios.
So simple you probably wonder "why I didn't think of that"!
The Cheerios Team Challenge
Impacting Sugar intake on youth athletic performance
The Cheerios Team Challenge encourages participants to adopt healthier habits, like increasing fiber intake, being aware of what they're eating, and pairing meals with lean proteins, fruits, and veggies. #cheeriosteamchallenge @sportsnutritiontogo
The goal of the challenge is not just to limit sugar intake, but also to promote a balanced, nutritious diet.
Post-Recovery Nutrition Post-recovery nutrition is a crucial aspect of this challenge. It aims to maximize muscle
power, boost growth potential, and help athletes recover quicker. The simple formula for a post-recovery meal or snack includes 20oz of Regular or Soy Milk (20g of protein & 30g carbs), 1-2 servings of Regular Cheerios (30-60g of carbs), consumed ~45 minutes or less from exercising. This approach helps athletes refuel optimally.
Bringing Fun to the Challenge Coaches are encouraged to make refueling a team meal or snack activity. Each athlete can bring in their favorite Cheerios, and the coach brings the original version. The meal should
include at least 60g of carbohydrates, 20g of protein, and no more than 8 grams of added sugar. Athletes are also free to add other foods if they wish.
For families and friends, the challenge can become a fun part of any gathering. It's an opportunity to try something new, even for the picky eater. The ideas are endless, and it brings the fun and education back into learning and refueling.
The Rules of the Challenge
Promoting less added sugar for youth athletes Participating in the Cheerios Team Challenge is simple. Consume at least 60g of
carbohydrates within 45 minutes after a lift, strenuous training, or competition with at least one other individual. Regular Cheerios should be part of the carbohydrate mix. Limit ADDED sugar in the meal or snack to 8 grams or less. Combine with 20g of protein or more. Feel free to add more foods such as fruits, veggies, nuts, and seeds to the mix. Lastly, tag and post a pic of the fun! #cheeriosteamchallenge @sportsnutritiontogo or on the Facebook Cheerios Team Challenge group. For younger athletes, you can cut the guidelines in half.
The Brain Behind the Challenge The Cheerios Team Challenge is the brainchild of Dawn Weatherwax, the founder of Sports
Nutrition 2Go, and Dawn Weatherwax's Sports Nutrition Academy. She is a registered dietitian, licensed dietitian, athletic trainer, and certified strength and conditioning specialist who aims to promote healthy eating habits among athletes and the general public.
Join Us Today! What are you waiting for? Gather your team and participate in the Cheerios Team Challenge
today! Whether you're an athlete looking to boost your performance or someone who wants to adopt healthier eating habits, this challenge is for you. Remember, a healthy diet is not about restrictions; it's about creating healthy habits, eating more of the right nutrients, and understanding what's in your food. Let's make eating a new sport worth participating in!
Sugar & Sports Nutrition FAQ (Cheerios Team Challenge Edition)
1. How much added sugar should youth athletes have per day?👉 The recommended limit is 30g or less of added sugar per day, not including what’s needed around activity (like during or immediately after training). Most youth athletes consume 75–80g—more than double what’s ideal.
2. What happens if an athlete eats too much sugar?Too much sugar can lead to:
⚡ Energy crashes during games
🧠 Poor focus and decision-making
😴 Sluggish recovery
😷 More frequent colds and illnesses
🏋️♂️ Less lean muscle gain and more fat gainIt sabotages performance and health.
3. Are all sugars bad for athletes?❌ No! Natural sugars from fruit and milk are not considered "added sugar."✅ Added sugar refers to sweeteners added during processing (like cane sugar, syrups, etc.). These should be limited, especially outside of training windows.
4. What cereals are best for athletes?Regular Cheerios™ is a great choice: only 1g of added sugar per 1.5 cups!Compare that to Honey Nut Cheerios (12g per 1 cup).📊 Mix ¾ of a low-sugar cereal with ¼ of a sweet one to enjoy taste without overload!
5. What’s a good post-workout snack for athletes?Within 45 minutes after strenuous activity, aim for:
20g protein (Fairlife, Soy milk, OWYD shake)
60g carbs (Cheerios + fruit, toast, or smoothie)
≤8g added sugarThis combo repairs muscle, restores energy, and boosts recovery.
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