The Science Behind Mid-Workout Sugar
During high-intensity or prolonged exercise (typically over 60 minutes), your body relies heavily on carbohydrates stored in your muscles and liver as glycogen. As these stores become depleted, fatigue sets in. Consuming fast-acting carbohydrates, like the simple sugars found in candy, can help replenish glycogen and maintain blood glucose levels, effectively delaying the onset of fatigue and improving performance.
Complex carbohydrates, found in foods like whole grains, are crucial for a balanced diet and provide sustained energy over hours. However, their fiber content slows digestion, making them less suitable for immediate fuel during a workout, as they can cause gastrointestinal distress. Simple sugars, which contain little to no fiber or fat, are absorbed quickly and easily, making them ideal for rapid energy delivery to working muscles when needed most.
The Dual-Carb Advantage
For optimal carbohydrate absorption during endurance events, research shows that consuming a mix of different sugars, specifically glucose and fructose, is more effective than glucose alone. Your body uses different transporters to absorb these sugars, meaning they don't compete with each other and allow for a higher total carbohydrate intake per hour, potentially up to 90 grams or more. Many fruit-flavored candies and chews contain both sucrose (which breaks down into glucose and fructose) and corn syrup (mostly glucose), offering this dual-carb benefit.
Avoiding the Sugar Crash
The concern with eating sugar during exercise is the dreaded “sugar crash” or hypoglycemia. This occurs when a large amount of sugar is consumed all at once, causing a rapid spike in blood sugar followed by a sharp drop as the body releases insulin. The key to avoiding this is moderation and timing. Rather than eating a large amount at once, consume small, controlled portions consistently throughout the activity, often aiming for 30-60 grams of carbohydrates per hour. For longer events exceeding 2.5 hours, athletes may increase intake to 90 grams of carbs per hour.
Top Contenders: What is the Best Candy to Eat During Exercise?
Gummy Bears and Jelly Beans
These simple, chewy candies are a favorite among athletes for several reasons. They are essentially pure sugar, allowing for very rapid digestion and energy release. They are also easy to carry and portion. Some specifically formulated versions, like Jelly Belly's Sport Beans, add electrolytes like sodium and potassium, as well as B and C vitamins to aid performance and hydration.
Other Chewy Candies
Candies like Skittles and Swedish Fish are also popular for their fast-digesting, high-sugar profile. Because they contain minimal fat or fiber, they are easy on the stomach during intense exercise. The individually portioned nature of many chewy candies also makes it simple to control intake and avoid overdoing it.
Candy Comparison for Athletes
| Candy Type | Primary Sugars | Fiber/Fat Content | Added Benefits | Best For | Considerations |
|---|---|---|---|---|---|
| Gummy Bears | Glucose, Fructose | Low | N/A | Quick, consistent energy | Small portions required for dosing |
| Jelly Beans (Standard) | Sugar, Corn Syrup | Low | N/A | Affordable, basic energy source | Lack electrolytes, potential for stomach upset if over-consumed |
| Sport Beans | Cane Sugar, Tapioca | Very Low | Electrolytes, Vitamins | Endurance athletes | Higher cost, specialized product |
| Skittles | Sugar, Corn Syrup | Low | N/A | Immediate sugar boost | No electrolytes, flavor fatigue |
| Chewy Candies (e.g., Starburst) | Sugar, Corn Syrup | Low | N/A | Quick energy | Potentially stickier to handle during activity |
How to Fuel with Candy (The Smart Way)
Practice Your Fueling Strategy
Just like you train your muscles, you must train your gut. Never introduce new foods on race day. Practice eating small, controlled portions of your chosen candy during your long training sessions to see how your body reacts. This helps prevent any unwanted gastrointestinal issues.
Consider the Type of Workout
For workouts lasting less than an hour, refueling with candy is generally unnecessary. However, for endurance activities or high-intensity intervals lasting longer than 60 minutes, a quick source of carbohydrates can be highly beneficial. The body can also use candy strategically after intense, short-burst workouts to kickstart muscle glycogen replenishment.
Don't Neglect Hydration
Consuming sugar increases the body's fluid needs. Always pair your candy intake with adequate water consumption to help aid absorption and prevent dehydration, a critical factor for maintaining performance.
Post-Workout Recovery: The Role of Chocolate
While simple sugar is the priority during exercise, recovery is another matter. Post-workout, a combination of carbohydrates and protein is recommended to speed up muscle repair and replenish glycogen stores. This is where a chocolate-based candy with nuts, like a Snickers or Reese's, can be strategically used. The protein and fat help slow down digestion slightly, ensuring a steady nutrient release, while the chocolate provides the much-needed carbs.
Conclusion: Mindful Indulgence
When used correctly, candy can be a surprisingly effective and affordable tool in a sports nutrition plan. The answer to what is the best candy to eat during exercise? isn't about finding a single magic option, but rather understanding the principles behind fast-acting carbohydrates. Simple, chewy, non-fatty candies like gummy bears, jelly beans, or specialized sports chews are excellent choices for quick mid-workout fuel. For recovery, a carb-protein combo from chocolate with nuts hits the mark. However, the golden rule remains: moderation and smart timing are paramount. Mindful indulgence, rather than mindless binging, allows athletes to harness the power of sugar to boost performance and support recovery while maintaining a healthy, balanced diet of whole foods.
Frequently Asked Questions
Is candy better than energy gels for fueling a workout?
For many athletes, simple candies are a perfectly valid and more affordable alternative to energy gels, offering the same fast-acting carbohydrates. However, specialized gels and chews often contain added electrolytes that regular candy does not.
Will eating candy during my workout cause cavities?
Frequent sugar consumption, even during exercise, can increase the risk of tooth decay. It is important to brush your teeth thoroughly after your workout and maintain good dental hygiene to minimize the risk.
How soon before a workout should I eat candy?
For a quick energy boost before a high-intensity session, a small portion of candy can be consumed about 30-60 minutes beforehand. During long endurance events, fueling should be done consistently throughout.
What are the best candy options for endurance sports like marathons or triathlons?
For very long events, specialized options like Sport Beans are ideal due to added electrolytes. However, regular gummy bears, jelly babies, or other chewy, low-fat sweets are also effective fuel sources if portioned correctly and accompanied by sufficient hydration.
Can I eat candy during a low-intensity workout?
For low-intensity activities like a light jog or walk, your body primarily uses stored fat for energy, and additional sugar intake is usually unnecessary. Focus on a balanced meal beforehand rather than a mid-workout candy fix.
How can I make my own workout candy for cheaper?
For a budget-friendly option, you can create your own energy chews by mixing simple ingredients like sugar, fruit juice, and gelatin. You can also use affordable, simple store-bought candies like jelly beans.
What if I experience stomach discomfort after eating candy during a workout?
If you experience GI issues, you may be consuming too much sugar too quickly, or too much fiber/fat. Try reducing your portion size per hour, switching to a liquid carbohydrate source, or opting for a dual-carb formulation. Practice and experimentation are key.
