The Science of Glycogen and High-Intensity Exercise
Powerlifting is an anaerobic sport, relying on powerful, short bursts of muscular effort. For these high-intensity, short-duration activities, the body primarily burns stored carbohydrates in the muscles, known as glycogen, for energy. As a powerlifting workout progresses through heavy sets of squats, bench presses, and deadlifts, these intramuscular glycogen stores are quickly drained. When glycogen levels drop significantly, the body experiences fatigue, and the ability to maintain a high level of performance diminishes.
This is where a strategic approach to intra-workout nutrition becomes crucial. Instead of waiting for a post-workout meal, powerlifters consume simple carbohydrates during rest periods to provide an immediate energy source. This proactive fueling keeps the gas tank from running empty, ensuring strength and explosiveness remain high for subsequent heavy lifts.
Fast vs. Slow Carbs: The Role of Simple Sugars
Not all carbohydrates are created equal when it comes to workout fuel. Carbohydrates are broadly categorized into simple and complex varieties.
- Complex carbohydrates: Found in whole grains, oats, and vegetables, these are high in fiber and take longer for the body to break down, providing a slower, more sustained energy release. They are a cornerstone of a powerlifter's overall daily diet but are not ideal for a quick energy boost during a workout.
- Simple carbohydrates: These include sugars like glucose and dextrose, which are found in candy. They have a high glycemic index, meaning they are broken down and absorbed into the bloodstream almost instantly. This rapid absorption provides a near-immediate spike in blood glucose, which the muscles can draw upon for energy.
Powerlifters prioritize simple, fast-digesting carbohydrates during their training to get energy to their muscles as quickly as possible. This is particularly important during competition days, which can span many hours and involve multiple attempts at max lifts. Simple sugars, often found in gummy or sour candy, are perfect for this role because they contain minimal fiber or fat, which would otherwise slow digestion and cause an upset stomach.
Why Specific Candies Are Preferred
Powerlifters are not just mindlessly eating any candy. The choices are often strategic. Many favor sour gummies, fruit snacks, or dextrose-based candies for specific reasons:
- Low in fiber and fat: Fiber and fat slow down digestion. During a workout, you want the carbohydrates to be absorbed as fast as possible to prevent a sluggish feeling. Candies that are essentially pure sugar fit this need perfectly.
- Easy to consume: When under physical stress, it can be difficult to chew and digest large amounts of food. A handful of small candies is easy to swallow and requires no preparation.
- Psychological boost: The pleasant, sweet, or sour taste can provide a small psychological lift during a mentally and physically demanding session.
The Performance and Recovery Advantage
The strategic use of intra-workout sugar has several physiological benefits that directly impact a powerlifter's performance and recovery.
- Delays fatigue: By topping up blood glucose levels, powerlifters can push through longer, more intense training sessions and delay the onset of mental and physical fatigue.
- Maintains intensity: With an immediate energy source available, lifters can maintain a high level of intensity, which is crucial for maximal effort lifts.
- Supports recovery: After a workout, the insulin spike caused by simple sugars helps shuttle nutrients, including carbohydrates and protein, into muscle cells. This enhances the muscle repair and recovery process, getting the lifter ready for the next session. In competition, this is critical for preparing for subsequent lifts later in the day.
Comparing Carb Sources for Intra-Workout Fuel
Not all intra-workout fueling methods are equal. The ideal choice depends on individual tolerance, workout intensity, and duration. For powerlifting, which involves intense bursts of effort followed by rest, the speed of digestion is paramount.
| Feature | Candy / Dextrose | Sports Drinks / Gels | Whole Foods (e.g., Bananas, Oats) |
|---|---|---|---|
| Digestion Speed | Very fast | Very fast | Slower (higher fiber) |
| Energy Source | Simple sugar (glucose) | Simple/multiple sugars (glucose, fructose) | Complex carbohydrates (starches) |
| Best Use | Quick energy boost between heavy lifts | Sustained energy for long workouts (>60 min) | Everyday energy; pre-workout meal |
| Potential Issues | Sugar crash if overconsumed | Can cause stomach distress in high concentration | Digestion can be too slow for immediate boost; potential bloat |
| Nutrient Density | Low | Low | High (vitamins, minerals) |
Putting the Strategy into Practice
For a powerlifter, incorporating intra-workout sugar is a fine-tuned strategy. It is not an excuse to eat junk food regularly. The primary focus of a powerlifter's diet remains whole, nutrient-dense foods. However, on intense training days or during a competition, small, calculated doses of fast-acting carbs can provide a significant performance edge.
Here is how the body utilizes this sugar intake during exercise:
- Ingestion: A handful of gummies or sour candy is consumed between sets.
- Rapid absorption: The simple sugars are quickly broken down in the gut and absorbed into the bloodstream.
- Blood glucose spike: This causes a rapid increase in blood sugar levels.
- Insulin release: The pancreas releases insulin, the hormone that helps transport glucose from the blood into cells, particularly the energy-depleted muscle cells.
- Energy boost: The muscles use this newly available glucose to power the next set, delaying fatigue and maintaining strength. For more insights on meet-day nutrition strategies, you can read more here: EliteFTS.
Conclusion
In conclusion, the practice of powerlifters eating candy between sets is a deliberate, science-backed nutritional strategy, not a casual indulgence. The key lies in the rapid absorption of simple carbohydrates to replenish muscle glycogen, sustain high-intensity effort, and delay fatigue during demanding training sessions and competitions. While a balanced diet of whole foods is the foundation of a powerlifter's nutrition, the strategic use of simple sugars as an intra-workout fuel can provide a critical performance boost. By understanding the timing and type of carbohydrates, lifters can effectively manage their energy stores and maximize their strength output on the platform.
