Winning a boxing medal is not only about training inside the ring. For athletes competing in a fixed weight category, managing body weight can be just as important. Indian boxer Priya Ghanghas experienced that challenge while preparing for the 2026 Commonwealth Games in Glasgow.
Ghanghas won gold in the women’s 60kg category. Before the competition, she had stopped eating sweets as part of her effort to manage her weight. After winning the title, however, she said she was ready to enjoy seasonal treats such as jalebi and ghewar.
Her experience also raises an important question about everyday diets: Is giving up sugar completely necessary for athletes, or is reducing added sugar a better approach?
Why Athletes Need to Be Careful With Sugar
Dt Amreen Sheikh, chief dietitian at KIMS Hospitals, Thane, said athletes should not judge their diet by one ingredient alone. Cutting down on excessive added sugar can be useful, but it does not automatically make an athlete fitter or improve performance.
Athletic performance depends on several factors working together. Adequate calories, proper hydration, quality sleep and a well-planned training programme all matter.
Carbohydrates are particularly important for athletes because they provide energy during exercise. They also help restore the body’s energy stores after training and support recovery.
That is why an overly restrictive diet can sometimes create problems. If an athlete cuts out too many foods without replacing the nutrients and energy they need, it could affect training and recovery.
Added Sugar Is Different From Natural Sugar
For people trying to reduce sugar, the more useful target is usually added sugar rather than every source of sugar in the diet.
Soft drinks, sweetened beverages, desserts and many packaged snacks can contain significant amounts of added sugar. Eating too much of these foods can increase calorie intake without providing much nutritional value.
Fruits and dairy products are different. They contain naturally occurring sugars but also provide nutrients that can be part of a balanced diet.
Sheikh therefore recommends focusing on the overall quality and sustainability of the diet instead of trying to eliminate every form of sugar.
Does Sugar-Free Mean Healthy?
Another point athletes and other consumers need to watch is the “sugar-free” label.
A product can be sugar-free and still be highly processed or contain considerable calories. It may also contain unhealthy fats or refined starches.
So, simply choosing a product because it says “sugar-free” does not necessarily make it a healthy choice. Checking the ingredient list and the complete nutritional profile gives a better idea of what is actually being consumed.
What a Balanced Athlete Diet Should Include
Instead of relying on extreme food restrictions, athletes can build their meals around nutrient-rich foods.
Whole grains, lean protein, healthy fats, fruits and vegetables can provide the energy and nutrients required for training and recovery. The quantity and timing of these foods can then be adjusted according to the athlete’s training schedule, weight category and performance requirements.
This is especially relevant in boxing, where athletes have to meet specific weight limits before competing. Weight management can be important, but it should not come at the cost of adequate nutrition.
Ghanghas’ decision to avoid sweets before her Commonwealth Games campaign therefore offers a useful lesson, but not necessarily a universal diet rule. Reducing excess added sugar can be sensible, while a complete diet should still provide enough energy and carbohydrates to support training, recovery and performance.
Disclaimer: This article is based on information from the public domain and expert input. Dietary needs vary from person to person. Consult a qualified health professional or sports dietitian before making major changes to your diet.