Sugar can significantly impact energy levels during workouts. Initially, sugary foods can provide a quick boost of energy due to rapid glucose absorption. However, this spike is often followed by a sugar crash, leading to feelings of fatigue and decreased performance. Consuming complex carbohydrates alongside proteins is more beneficial for sustained energy, as they provide a slow and steady release of energy. Therefore, understanding the role of sugars in nutrition is crucial for optimizing workout performance and preventing energy fluctuations.