The Science of Carbohydrates and Exercise
To understand if Skittles can help athletic performance, you first need to grasp how your body uses different types of carbohydrates for fuel. Carbohydrates are the body's primary energy source during moderate to high-intensity exercise. They are broken down into glucose, which is used immediately or stored in the liver and muscles as glycogen for later use.
Simple vs. Complex Carbohydrates
Carbohydrates come in two main forms: simple and complex. Simple carbohydrates, or sugars, are digested and absorbed quickly, providing a rapid spike in blood glucose. Complex carbohydrates, found in foods like whole grains and vegetables, are digested more slowly, offering a more sustained release of energy.
Skittles are composed almost entirely of simple sugars like sucrose and corn syrup, which are absorbed very quickly. This rapid absorption is why some athletes turn to candy for a fast jolt of energy. However, this same rapid effect can lead to an equally fast drop in blood sugar, known as a "sugar crash," causing fatigue, shakiness, and irritability.
The Role of Glycogen Stores
During intense exercise, your muscles primarily use their stored glycogen for energy. Once these stores are depleted—which can happen in as little as 75-90 minutes of intense activity—fatigue sets in and performance decreases significantly. Eating simple carbs during prolonged exercise is intended to top up blood glucose levels, conserving muscle glycogen and delaying the point of exhaustion.
The Strategic Use of Skittles and Simple Sugars
Using simple sugars, like those found in Skittles, effectively requires strategic timing and moderation. For most general fitness, a handful of candy is unnecessary and can be detrimental. However, in specific athletic scenarios, a quick dose of simple carbs can be beneficial.
- Before a high-intensity, short-duration workout: For a session lasting less than an hour, your existing glycogen stores are typically sufficient. If you haven't eaten recently, a very small amount of simple sugar (like a couple of Skittles) 15-20 minutes beforehand could provide a quick psychological and physical boost.
- During a long endurance event: During exercise lasting more than 60-90 minutes, such as a marathon or long-distance cycling, consuming 30-60 grams of simple carbohydrates per hour is recommended to maintain blood glucose and delay fatigue. Some athletes use sources like Skittles for this purpose, consuming a few pieces every 15-20 minutes, because they are easy to carry and provide pure sugar.
- After an intense workout: Following an intense, glycogen-depleting workout, consuming simple carbohydrates with protein within an hour helps to rapidly replenish glycogen stores and initiate muscle repair. This is a popular time for athletes to have a small treat, and the added sugars in chocolate milk, for example, can be an effective recovery fuel when paired with protein.
Potential Downsides of Relying on Candy for Fuel
While Skittles offer a quick shot of energy, they are not a balanced source of nutrition and come with significant drawbacks, particularly if used improperly.
- Lack of Micronutrients: Unlike fruit, which contains natural sugars along with fiber, vitamins, and minerals, Skittles provide empty calories. They contain no electrolytes, which are crucial for fluid balance during prolonged exercise.
- Gastrointestinal Distress: During intense exercise, blood flow is diverted away from the digestive system. Consuming too much candy can overwhelm the gut, leading to stomach cramps, nausea, and general discomfort.
- The Sugar Crash: The rapid insulin spike caused by a large intake of simple sugars can lead to a performance-crushing sugar crash, leaving you feeling worse than when you started.
Skittles vs. Healthier Alternatives: A Comparison
| Feature | Skittles | Banana | Sports Gel | Whole Grain Bread with Jam |
|---|---|---|---|---|
| Carbohydrate Type | Simple Sugars (Glucose, Fructose) | Simple & Complex (Fructose, Glucose) | Simple Sugars (Glucose, Maltodextrin) | Complex (Starch), Simple (Sugar) |
| Energy Speed | Very Fast | Fast | Very Fast | Moderate |
| Nutrient Density | Very Low | High (Potassium, Fiber, B6) | Low (Often Fortified with Electrolytes) | Moderate (Fiber, Vitamins) |
| Electrolytes | None | High (Potassium) | Present (Varies by Brand) | Some Sodium (in bread) |
| Fiber Content | None | High | None | High |
| Overall Effect | Quick spike, potential crash | Fast, but more stable energy | Very fast, consistent energy absorption | Sustained, steady energy release |
The Final Verdict: Do Skittles Help Athletic Performance?
So, do Skittles help athletic performance? The answer is a qualified "yes, but only under specific circumstances." They can serve as a quick, portable source of simple carbohydrates for athletes needing an immediate glucose boost during prolonged, high-intensity endurance events, or for a rapid post-workout glycogen refill.
However, it is crucial to recognize that Skittles are not an ideal fuel and come with significant downsides. For most daily training and general fitness needs, they are inferior to nutrient-dense whole foods like fruits and whole grains. For athletes requiring specific fueling, professionally formulated sports gels and chews are often a better option because they contain a balanced mix of sugars and essential electrolytes, designed to minimize gastric distress.
Ultimately, a healthy athletic diet should be built on a foundation of whole foods. The strategic use of simple sugars, including the occasional handful of candy, should be a calculated decision for optimal timing and limited to specific, high-demand scenarios. As with all nutrition, moderation and timing are the keys to maximizing performance without compromising your overall health.
Peloton's blog on sugar timing provides additional insights into how to fuel your body with carbohydrates before and after workouts.
Conclusion
In conclusion, Skittles can offer a short-term, rapid energy boost for athletes by providing simple carbohydrates that quickly replenish blood glucose. Their effectiveness is highly dependent on timing and context, primarily serving a useful purpose during long endurance events or immediately post-workout. However, they lack the vital nutrients and electrolytes found in healthier alternatives and pose a risk of a "sugar crash" if over-consumed. The vast majority of an athlete's fuel should come from a balanced diet of whole foods, reserving simple sugars for specific, strategic moments. Moderation and a clear understanding of the body's energy needs are paramount for any athlete considering candy as part of their performance nutrition plan.
