How does eating sugar directly before exercising change your performance?

Eating sugar directly before exercising can provide a quick source of energy, as it is rapidly absorbed into the bloodstream and converted to glucose. This immediate boost can enhance performance, particularly in high-intensity or endurance activities. However, consuming too much sugar may lead to a quick spike followed by a crash in energy levels, potentially affecting stamina and focus during the workout. It's important to balance sugar intake with other nutrients to maintain sustained energy levels.