The Science Behind Fast Carbohydrates
High-intensity anaerobic training, like powerlifting, relies heavily on adenosine triphosphate (ATP) and muscle glycogen for energy. While the ATP-PC system is the primary driver for very short, maximal efforts, the glycolytic system, which uses carbohydrates, provides energy for sustained, intense sets. A powerlifter's training session consists of repeated heavy, low-rep sets with rest periods in between. During these sessions, muscle glycogen stores are rapidly depleted. Replenishing this fuel source efficiently is crucial for maintaining performance across multiple heavy lifts.
Glucose vs. Complex Carbs
Carbohydrates are categorized as either simple or complex. Complex carbohydrates (whole grains, sweet potatoes) take longer to break down and provide a slower, more sustained energy release. While they form the foundation of an athlete's diet, they are not ideal for immediate energy during a workout due to their slower digestion time and fiber content, which can cause gastrointestinal discomfort. Simple carbohydrates, or sugars, are quickly absorbed by the body and converted into glucose, providing a rapid energy boost. This is where candy, particularly the gummy or chewy variety, comes into play. It offers a readily available source of simple sugar that can be consumed between sets for an immediate energy surge without causing stomach upset.
Intra-Workout Fueling
Powerlifters typically eat candy during their training session, especially during long, gruelling workouts. A handful of gummies or a few sour candies between heavy squats or deadlifts can quickly top off blood glucose levels. This helps to prevent the feeling of hitting a wall or experiencing a significant drop in energy, allowing the athlete to complete the remaining sets with maintained intensity and focus. This practice is a form of intra-workout fueling, optimized for the high-intensity demands of powerlifting. After a strenuous session, the fast-acting sugars also aid in rapid glycogen resynthesis, particularly when consumed with protein, accelerating recovery.
Timing and Moderation are Key
Eating candy before or during a workout is a targeted nutritional strategy, not a free-for-all. Overindulging can lead to a drastic blood sugar spike followed by a crash, which is counterproductive. The amount of candy consumed is small and calculated. The key is moderation and timing. The rest of the powerlifter's diet remains focused on nutrient-dense, whole foods to support long-term health and performance. A balanced diet provides the foundation, while simple sugars from candy serve as a tactical tool to maximize performance during peak training efforts.
Choosing the Right Candy
Not all candy is created equal for this purpose. Chewy or gummy candies are preferred because they contain simple sugars with minimal fat. Fat slows down digestion, delaying the energy boost. Chocolate, which contains fat, is often reserved for post-workout recovery when a more sustained release of carbs alongside protein is beneficial. Examples of ideal candies include:
- Gummy bears
- Sour Patch Kids
- Skittles
- Swedish Fish
Comparison Table: Candy vs. Sports Supplements
| Feature | Candy (e.g., Gummy Bears) | Sports Gels/Chews | Protein Bars | Balanced Pre-Workout Meal |
|---|---|---|---|---|
| Carb Type | Simple sugars (glucose, sucrose) | Simple sugars (glucose, fructose, maltodextrin) | Complex + simple carbs, sometimes high sugar | Complex carbs, protein, fats |
| Digestion Speed | Very fast | Very fast | Moderate to slow | Slow |
| Electrolytes | Minimal to none | Often includes sodium/potassium | Varies, usually some added | Varies |
| Cost | Low | High | Medium to high | Varies |
| Added Nutrients | Minimal | May include vitamins, caffeine | High in protein, fiber | Rich in micronutrients |
| Best for | Quick intra-workout energy | Quick intra-workout energy/endurance | Sustained energy, recovery | Foundational fuel (2-3 hrs prior) |
Conclusion
The practice of powerlifters eating candy before lifting is not a sign of poor nutritional choices but a highly specific, science-backed tactic. By leveraging the fast-acting properties of simple carbohydrates, powerlifters ensure their muscles have an immediate fuel source to maintain high intensity and peak performance during demanding training sessions. It is a calculated part of a larger nutritional strategy that prioritizes overall health and a balanced diet. Ultimately, the sweet snack is a tool, not a treat, used to secure the next big lift. For a deeper understanding of glycogen's role in the body, consider exploring reputable health resources, such as the Cleveland Clinic's article on glycogen.
