In recent decades, with the growing obesity pandemic, added sugars have been the focus of major health institutions, such as the World Health Organization (WHO), which recommends that these sugars should account for at most 5–10% of total calories.
In this context, we are experiencing a transition in which sweeteners, flavorings, and other additives have become a regular part of our diet. We currently find them in most products, including sports nutrition.
However, many athletes do not consider a key question:
How do sweeteners and additives affect health and sports performance?
The use of sweeteners and additives in sports nutrition
The sports supplement market is full of protein shakes, gels, bars, and other products flavored like 'cookies,' 'red fruits,' 'cola,' and an endless list of possibilities thanks to processed chemical products.
Although reducing sugar content is usually not the main reason for adding these flavorings (in sports the current trend is rather the opposite: consuming more and more carbohydrates), these compounds allow for increasing the palatability of products or even changing their color to improve their appearance.
However, it is curious that athletes, people who in many cases take care of even the smallest detail of their diet and training, do not consider the possible consequences of regularly consuming these sweeteners or flavorings.
Consequences of sweeteners and flavorings for health
Curiously, despite having no calories, the intake of sweeteners and other additives has been associated not only with a higher risk of obesity, but also with poorer metabolic health.
For example, a study analyzed the consumption of products with sweeteners such as aspartame or saccharin in more than one hundred thousand people over 9 years [1]. The results showed that high consumption of these products was associated with a 69% higher risk of developing type II diabetes, regardless of other factors such as age, weight, or level of physical activity.
Due to these findings, since 2023 the WHO recommends not consuming sweeteners, not even with the aim of losing weight, as they could be ineffective in the long term and even harmful to health.
Effects on the gut microbiota
There is increasing evidence that one of the main mechanisms by which sweeteners, flavorings, and other additives affect health is their impact on the gut microbiota.
The microbiota plays a fundamental role in health, modulating, among other functions, the inflammatory state of the body. Dysbiosis (alteration of the microbiota) has been associated with the development of metabolic diseases and even cancer.
In addition, the microbiota plays a key role in sports performance, contributing to the optimal metabolism of nutrients and promoting adaptations to training.
In this regard, it has been observed that high consumption of ultra-processed foods containing sweeteners or flavorings can alter the microbiota.
For example:
- The consumption of saccharin can modify its composition and promote glucose intolerance [2]
- Some emulsifiers, such as carboxymethylcellulose, can reduce bacterial diversity in a few days and increase inflammation [3]
Conclusions
Although there is a lack of specific evidence in athletes and most studies are observational, in the general population high consumption of ultra-processed products rich in sweeteners, flavorings, and other additives has been associated with alterations in the microbiota and metabolic health.
Given the relevance of the microbiota both for health and for sports performance, minimizing the intake of these products may be an interesting strategy for athletes.
HyperGel 45 (1;0,8)
Energy gel with 45 g of carbohydrates in a 1:0,8 maltodextrin:fructose ratio and 165 mg of sodium (except 400 mg in the Salted Peanut flavor). Versions without and with caffeine (80 mg). With a liquid texture and without sweeteners. Suitable for high carbohydrate intake. With Informed Sport anti-doping certification.
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HyperGel 30 (1:0,8) Hydro
Advanced carbohydrate contribution during exercise, with 30 g per serving, 1:0,8 maltodextrin:fructose ratio and a very liquid texture for comfortable intake even at high paces. Includes 110 mg of sodium in the standard flavors and 400 mg in Banana and Salty Peanut. Available in caffeine-free versions and with 80 mg of caffeine, in various mild flavors and with a neutral flavor option for those who prefer a simple formulation with the minimum number of ingredients. Ideal for endurance sports and especially practical for running.
*Free shipping on orders over 50€
HyperBar 45 (1:0,8), High-carbohydrate gummy bar
Gummy energy bar with 45 g of carbohydrates in a 1:0,8 maltodextrin:fructose ratio and an additional 165 mg of sodium with neutral flavor. Version without and with caffeine (80 mg). With an easy-to-eat gummy texture and without flavors, sweeteners, and colorants. Suitable for high carbohydrate intake.
*Free shipping on orders over 50€
Without artificial sweeteners
The RAW line supplements without artificial sweeteners are designed for athletes looking for clean supplementation without unnecessary additives. Their products do not contain artificial sweeteners, added flavors, or superfluous ingredients, with a neutral taste that improves digestibility and makes consumption easier.
In this line you will find energy gels, bars, proteins, amino acids, creatines, vitamins, and minerals. All designed to improve performance, recovery, and health, and most with Informed Sport anti-doping certification.
RAW stands out for the purity of its formulas. It allows greater nutritional control and adapts to demanding athletes who prioritize effective, transparent, and vegan-friendly products.
*Free shipping on orders over 50€
FAQs
Do sweeteners affect athletes' health?
Occasional consumption does not seem problematic, but high and habitual consumption has been associated with alterations in the microbiota and metabolic health.
Can sweeteners affect sports performance?
Indirectly yes, since the gut microbiota influences nutrient absorption, inflammation, and recovery.
What does the WHO say about sweeteners?
Since 2023, the WHO recommends avoiding their use as a strategy for weight loss due to possible long-term negative effects.
Is it better to avoid flavored products in sports nutrition?
It is not necessary to avoid them completely, but prioritizing products with simple formulations can be a more favorable strategy.
Author:
Pedro Valenzuela
References
1. Debras C, Deschasaux-Tanguy M, Chazelas E, Sellem L, Druesne-Pecollo N, Essedik Y. Artificial Sweeteners and Risk of Type 2 Diabetes in the Prospective NutriNet-Sante Cohort. Diabetes Care 2023; 46.
2. Suez J, Korem T, Zeevi D et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature 2014; 514: 181–186.
3. Chassaing B, Compher C, Bonhomme B et al. Randomized Controlled-Feeding Study of Dietary Emulsi fi er. Gastroenterology 2022; 162: 743–756.
