Pre-Performance Fuel: Why ~7 g Sugar on Purpose

Written By Jennifer Koo

The Problem

When you show up to practice after school or roll out for an early session, your body and brain are already working — even before the first sprint or drill. Too often, what’s in the bottle is either a sugar bomb (spike → crash) or an adult formula built for fully grown bodies. Neither fits the physiology of a developing athlete.

What the Science Says

Carbs before & during exercise matter.
Adolescent athletes perform better with carbohydrate support. Studies in youth soccer players show that consuming carbs before and during play helps delay fatigue, preserve power, and improve endurance compared to placebo. Because teens have smaller glycogen stores than adults, a steady external fuel source can be especially important.

6–8% carbohydrate solutions are the sweet spot.
Sports science consensus points to carbohydrate drinks in the 6–8% range (6–8 g CHO per 100 mL) as ideal. At this concentration, fluids empty quickly from the stomach, deliver usable energy, and avoid the GI discomfort that often comes with higher loads. Once you exceed ~8–10%, the risk of bloating or stomach upset rises — particularly in younger athletes.
👉 In practice: a 355 mL bottle with ~21–25 g carbohydrate (about ~7 g sugar + maltodextrin blend) delivers this balance.

Avoid stimulants and artificial sweeteners.
For teens, caffeine and other stimulants are discouraged by the American Academy of Pediatrics and similar bodies because they can disrupt sleep, mood, cardiovascular stability, and growth.
Artificial sweeteners (sucralose, Ace-K, etc.) may look like shortcuts, but studies in children and adolescents link high intake to altered metabolism, gut microbiota changes, and potential long-term cardiometabolic risk. While research is ongoing, pediatric guidelines lean toward limiting artificial sweetener exposure during development.

How League Applies It

  • ~7 g clean sugar in a pre-fuel drink → Enough to support both brain and muscle performance, without excess. Fits within 6–8% carbohydrate guidelines.

  • No stimulants or artificial sweeteners → Clean label, aligned with pediatric recommendations, and trusted by parents.

  • Fast-absorbing carbs + hydration → Designed to bridge the real schedule: from school → practice → homework without GI distress.

FAQ

Q: Will ~7 g sugar spike my blood sugar?
A: Not when paired with hydration and timed before training. At a ~6–7% solution, absorption is steady and supports energy without sharp spikes or crashes.

Q: Why not just water or “zero sugar”?
A: Water hydrates, but it doesn’t fuel. Carbs are proven to support endurance and focus in youth athletes. “Zero sugar” often means artificial sweeteners, which carry long-term trade-offs.

Q: Is more always better?
A: No. Pushing carbohydrate concentration past ~8–10% usually increases stomach upset risk, especially in intense or hot conditions. Less than ~6% may underdeliver energy. The balance matters.

Sources

  • Miliotis PG, Ntalapera SD, Stergiopoulos DC, et al. The Effect of Carbohydrate Ingestion on Performance and Indices of Fatigue in Adolescent Soccer Players. Sports. 2025;13(6):192.

  • Desbrow B. Youth Athlete Development and Nutrition. Sports Medicine. 2021.

  • Hecht C, Bank N, Cook B, Mistovich RJ. Nutritional Recommendations for the Young Athlete. JPOSNA. 2024.

  • Capra ME, Stanyevic B, Giudice A, et al. Nutrition for Children and Adolescents Who Practice Sport: A Narrative Review. Nutrients. 2024.

  • Purcell LK. Sport nutrition for young athletes. Paediatrics & Child Health. 2013.

  • Gatorade Sports Science Institute. Principles of Beverage Formulation for Athletes.

Bottom Line

Pre-fueling with ~7 g sugar in a ~6–8% carbohydrate solution isn’t about “loading up.” It’s about giving developing brains and muscles real, clean fuel to perform — energy without the crash, designed for growth and long-term health.

Jennifer Koo