How to fuel on a race while doing a sugar detox?

How does a sugar detox work? Do you just restrict simple sugars or are carbs out as well? My first thought was that complex carbs might provide steadier energy.

Why are you doing this? There is no such thing as a sugar detox. Your body will just make its own glucose.

Anyway, the intensity of the race really determines what type of fuel you're going to need. If you are taking it easy for a couple hours, you could snack on complex carbohydrates. If you are going to be breathing heavy and sweating for a couple hours, you will seriously bonk if you don't supplement correctly. After the first hour of exercise you should take in about 30g-60g of carbohydrates per hour (depending on intensity level and habitual diet). You will also need an electrolyte beverage but that doesn't necessarily have to be where you get the sugar.

Priority generally prevails. A race is a a few hours of you life so you could look at it as an opportunity. Fuel properly to be more competitive or not worry about walking over the finish line.

I would say, make an exception during the race. A 3 hour race is not your everyday activity, and it may require more sugar than usual.

I'm also interested in knowing more about this "sugar detox". The word "detox" is what confuses me. You can't "detox" from sugar... but if you just mean you are trying to lower your sugar intake and regulate it throughout the day, that makes sense.

I was on the sugar roller coaster. I was tired nd had no energy so I ate tons of sugar to make my energy spike, then I'd immediately crash and feel like crap so I craved more sugar, spiked then crash, over and over again. I felt like crap. But the more I felt like crap the more I needed sugar. I was actually looking for skin care advice when so many women were claiming avoiding refined sugar, keeping over all sugar levels low, was "curing" their acne. I was very skeptical. But it did make me realize the sugar roller coaster I was on. I was addicted to sugar. I thought about it day and night, and needed it, even when I didn't want it. So finally I stopped the sugar, broke the habit. It was not easy. I have much less of it overall and I spread it more evenly through out the day to avoid spikes and crashes. I feel a MILLION times better, I don't feel at all addicted to sugar anymore, my energy is more stable. Cookies and hot chocolate are no longer the only thing on my mind lol. And my skin dramatically improved too. I still think it's more of a coincidence that my skin got better, but I am convinced that regulating my sugar was one of the best things I've ever done for my health and energy. But I have a 5k on Saturday and I plan on getting more sugar than usual just for this event. As long as I don't go back to my daily rollercoaster, I'll be fine.

So yep, I think it's worth watching your sugar, but this race should be an exception. Good luck!!!