The Surprising Science Behind: Why do athletes eat gummy bears?

October 9, 2025 •

4 min read

Athletes eating gummy bears during or after a strenuous workout isn't just a nostalgic indulgence—it's a deliberate fueling strategy backed by science. The high-glycemic sugar found in these candies offers a rapid and efficient way to top off energy stores, helping to sustain performance and kickstart the crucial recovery process.

Quick Summary

Athletes consume gummy bears for rapid carbohydrate delivery to fuel high-intensity exercise and swiftly replenish muscle glycogen stores during the critical post-workout recovery period.

Key Points

Fast-Acting Energy: Gummy bears contain simple sugars like dextrose that are rapidly absorbed, providing an instant energy boost during intense exercise.
Glycogen Replenishment: The quick sugar intake helps to replenish depleted muscle glycogen stores, which is crucial for preventing fatigue during endurance events.
Strategic Timing: Athletes consume gummy bears during workouts lasting over an hour and immediately post-workout to maximize the benefits of fast-acting carbohydrates.
Improved Recovery: The insulin spike caused by simple sugars after exercise helps shuttle nutrients, including protein, into muscle cells to speed up recovery and repair.
Convenient and Palatable: For long events, the chewable texture and variety of flavors in gummy bears can be more appealing than energy gels, reducing flavor fatigue.
Best Used in Moderation: While effective, gummy bears should be reserved for fueling specific, high-intensity efforts rather than being a regular part of an athlete's daily diet.

The Glycogen Connection

For athletes, carbohydrates are the body's primary and most efficient fuel source during intense physical activity. These carbs are broken down into glucose and stored in the muscles and liver as glycogen. During a hard training session or an endurance race, the body rapidly burns through its glycogen reserves. When these stores are depleted, performance declines, a phenomenon often called "hitting the wall".

Gummy bears, and similar simple candies, contain sugars like dextrose and glucose syrup, which are absorbed into the bloodstream almost instantly. Unlike complex carbohydrates, which take time to digest, this fast-acting fuel is immediately available for the working muscles, helping to prevent or delay the onset of fatigue. This quick energy burst is particularly beneficial for athletes engaged in activities lasting longer than an hour, such as cyclists, marathon runners, and triathletes.

Timing is Everything: Intra- and Post-Workout Fueling

The timing of carbohydrate intake is just as important as the type of carbohydrate. Athletes use gummy bears strategically during two key phases:

During Exercise

For endurance activities lasting over 60 minutes, athletes need to consume additional carbohydrates to maintain performance. The recommended intake can range from 30 to 90 grams of carbs per hour, depending on the duration and intensity. Gummy bears are a popular choice for this purpose because they are easy to carry and portion out. Their solid, chewy texture can also provide a welcome break from the monotony of gels or drinks, reducing the risk of flavor fatigue during long events. The simple sugars provide a quick, digestible energy source without the fiber that could cause gastrointestinal distress.

After Exercise: The "Metabolic Window"

Following a tough workout, the body enters a "metabolic window"—a period where it is highly efficient at absorbing carbohydrates and protein to repair and refuel. Consuming high-glycemic carbohydrates like gummy bears within 30 to 120 minutes post-exercise creates an insulin spike. This insulin surge is not a bad thing in this context; it's a critical component of recovery because it helps transport glucose and amino acids into the muscle cells. This process rapidly replenishes depleted muscle glycogen and promotes muscle growth and repair. Paired with a source of protein, this rapid refueling is vital for optimizing recovery, especially for athletes with multiple training sessions in a short timeframe.

Gummy Bears vs. Other Fueling Options

While gummy bears offer convenience, they are one of many tools in an athlete's nutrition toolkit. Here's how they compare to other common fueling options:


Feature	Gummy Bears	Energy Gels	Whole Foods (e.g., Banana)	Sports Drink
Carb Source	Primarily dextrose/glucose syrup	Concentrated glucose/fructose mixes	Natural sugars + fiber	Glucose/fructose/electrolytes
Speed of Absorption	Very fast	Extremely fast	Slower (due to fiber)	Fast
Convenience	Easy to carry, micro-dose	Very portable, single-serving	Less portable, requires peeling	Requires mixing or carrying bottles
Taste/Texture	Chewy, palatable, avoids flavor fatigue	Often overly sweet, can cause GI issues	Natural taste, but may be too slow	Hydrating, but can become unappetizing
Nutritional Content	Almost pure sugar, minimal nutrients	Sugar, sodium, electrolytes	Vitamins, minerals, potassium, fiber	Electrolytes, sugar

For many athletes, a "mix and match" strategy works best, using a variety of formats to prevent taste and texture issues during long events.

Risks and Best Practices

Despite their utility for performance, gummy bears must be used judiciously. Overconsumption of simple sugars can lead to health issues outside of the narrow windows of intense exercise.

Here are some best practices:

Moderation is key: Gummy bears are a tool for a specific purpose, not a daily snack. Use them only when rapid energy is needed.
Prioritize whole foods: The foundation of an athlete's diet should be nutrient-rich, whole foods, which provide sustained energy, vitamins, and minerals.
Check ingredients: Not all gummies are created equal. Some contain cheaper ingredients like high-fructose corn syrup, which can cause gastrointestinal issues for some athletes. Look for brands listing dextrose or glucose syrup as the primary carbohydrate source.
Experiment in training: Never try a new fueling strategy on race day. Test your tolerance for gummy bears during a few long training sessions to see how your body responds.

The Bigger Picture: Beyond the Candy

While gummy bears serve a practical, science-based purpose, it's a mistake to view them as a magic bullet for athletic performance. They are a supplement to, not a replacement for, a well-rounded and balanced diet rich in complex carbohydrates, lean protein, and healthy fats. Proper hydration and adequate sleep are also non-negotiable pillars of a successful training and recovery program. The image of a world-class cyclist grabbing a handful of gummy bears is a powerful reminder that sometimes, the simplest solutions can be the most effective, but they always fit within a larger, disciplined nutritional framework. For more detailed information on sports nutrition, consult authoritative sources like the Gatorade Sports Science Institute.

Conclusion

The practice of athletes eating gummy bears is a clever and effective application of sports nutrition principles. By leveraging the fast-acting nature of simple sugars like dextrose, athletes can quickly replenish blood glucose during high-intensity and prolonged exercise, thereby delaying fatigue. In the post-workout recovery period, this rapid carbohydrate intake helps to create an insulin spike, which is essential for maximizing muscle glycogen resynthesis and overall recovery. When used strategically and in moderation, gummy bears are more than just a treat; they are a targeted and efficient tool for fueling and recovery. However, their use should always be part of a larger, well-structured diet that prioritizes nutrient-dense, whole foods for long-term health and performance.

Frequently Asked Questions

Neither is inherently better; it depends on the athlete's preference and needs. Gels are often designed with specific glucose/fructose ratios for maximum absorption, while gummies offer a different texture and are easier to micro-dose. Many athletes use a combination of both.

Not all gummy bears are the same. Athletes should check the ingredients for dextrose or glucose syrup, as these simple sugars are absorbed most quickly. Some brands may use high-fructose corn syrup, which can cause digestive issues during exercise.

The amount depends on the duration and intensity of exercise. A common guideline is 30-60 grams of carbohydrates per hour for activities lasting 1-2 hours, and up to 90 grams per hour for longer endurance events. A single gummy bear is only a few grams of carbs, making them easy to portion.

In the context of fueling intense exercise, yes. During high-intensity and prolonged activities, the body needs simple sugars to perform optimally. The timing and purpose are key; consuming sugar at rest is different from consuming it to fuel a demanding workout.

The metabolic window is the period, typically 30 to 120 minutes after a workout, during which your body is most efficient at absorbing nutrients to replenish glycogen stores and aid muscle repair. Consuming fast-acting carbs like gummy bears during this time helps accelerate this process.

While fruits contain natural sugars, they also contain fiber, which slows down digestion. For a rapid energy boost during exercise, a simpler, fiber-free carb source like gummy bears can provide a quicker supply of glucose.

While generally low-fiber and easy to digest, consuming excessive amounts can still lead to stomach issues, especially if the athlete is not accustomed to them. It is important to practice your fueling strategy during training to find what works for you.