If you're looking to make monster gains in the gym, Halloween candy can be an effective workout fuel, an expert says.
Sugary treats don't have to conflict with your fitness goals, according to Dr. Rachelle Reed, senior director of health science and research for Orangetheory Fitness.
"Candy is one of those things people think they need to eliminate, but if you have the knowledge, you can incorporate it into your lifestyle," she told Insider.
Indulging in seasonal treats can help fuel your workouts, with a little strategic planning.
Loading up on carbohydrates before and after exercise can improve performance, support recovery, and boost protein synthesis to build muscle, Reed said. While foods like fruit, veggies, and whole grains are a nutritious source of carbs you should rely on regularly, there's still room for candy if it's something you enjoy.
To get the most out of your Halloween stash, Reed recommends eating chewy or gummy candy right before you hit the gym,and saving treats with chocolate, peanut butter, and nuts for a post-workout treat to boost muscle recovery.
Reach for a sugar fix 30-60 minutes before a workout
During exercise, your body needs to tap into a fuel source to provide you with the energy to keep moving. For lower-intensity workouts such as a long run or bike session, your body can burn fat for fuel.
But burning fat takes time. Shorter, spicierworkouts demand more readily available energy, for which carbs are key, Reed said.
"Your body prefers to use carbs for fuel during moderate to high intensity exercise," Reed said.
Candy can provide a quick fix of carbs in the form of sugar.Reed's favorites include Sour Patch Kids and Nerds, but any type of gummy or chewy candy works well.
For best results, aim for about 150 to 200 calories worth of a carb-rich treat, and enjoy it 30-60 minutes before your workout, Reed said.
Candy bars can help with post-workout recovery
Following a workout, you can optimize recovery and muscle-building by eating a combination of carbs and protein, according to Reed.
The ideal amount for most athletes is about 200 to 300 calories with 30 to 50 grams of carbs and 20 to 25 grams of protein (a 2 to 1 ratio of carbs to protein). Reed recommends combining your usual protein snack or shake with chocolate candy that has nuts or peanut butter, including Snickers, Payday, or Reese's.
Another perfect post-workout seasonal treat is a latte (pumpkin spiced or otherwise) which has similar nutrient benefits, or even more if you opt for the protein coffee trend.
Planning to have protein and carbs within a few hours of exercising can help boost recovery, but you don't need to snarf your snack immediately.
"It's a misconception that you need to be chugging protein as you're walking away from the workout," Reed said.
Balance is key to enjoying seasonal treats
When it comes to adding candy to your fitness routine, Reed sad she's a fan of the 80/20 rule of eating healthily 80 percent of the time, and indulging the other 20 percent.
"No foods are off limits, and we shouldn't be labeling foods as good or bad. I believe there should be a balance between consuming fuel that you love that makes you happy and getting nutrients," she said.
And if you're a parent trying to balance family activity like trick-or-treating while carving out time for your gym routine, don't be afraid to sneak a little candy from your kids.
"I think of it as a Halloween tax," Reed said.
FAQs
Candy, including seasonal treats, can be a surprisingly effective workout fuel, an expert says. Sweets like sour candy or gummies can provide carbs to boost performance and muscle building. After a workout, chocolate bars can kickstart recovery with a blend of carbs and protein.
What is the best candy before a workout? ›
Candy can provide a quick fix of carbs in the form of sugar. Reed's favorites include Sour Patch Kids and Nerds, but any type of gummy or chewy candy works well. For best results, aim for about 150 to 200 calories worth of a carb-rich treat, and enjoy it 30-60 minutes before your workout, Reed said.
What candy gives you the most energy? ›
Typically, dark chocolate contains the most caffeine at about 12 milligrams per ounce. Milk chocolate contains about half that amount, at around 6 milligrams per ounce.
Should you eat gummies before or after workout? ›
Dr Jim Stoppani suggests that you should eat gummy bears immediately after your workout. This is to help the fast-digesting carbs hit your bloodstream immediately.
What is the best candy for post workout? ›
Reed recommends combining your usual protein snack or shake with chocolate candy that has nuts or peanut butter, including Snickers, Payday, or Reese's.
What is the best sweets for workouts? ›
Champion Sweatpants
The Champion Joggers are a great option when shopping on a budget because while most lower-cost sweatpants tend to be overly baggy, these have elasticized ankle cuffs for a tailored, form-fitting look. They're also plenty soft and warm, and move well while running or working out.
What is the number 1 candy of all time? ›
Top-selling chocolates and sweets. Reese's Peanut Butter Cups are the No. 1 selling candy brand in the United States, consisting of white fudge, milk, or dark chocolate cups filled with peanut butter. They were invented by H.B. Reese after he founded the H. B. Reese Candy Company in 1923.
What candy boosts concentration? ›
Recent studies have proven that eating a piece of peppermint candy can help you focus more. Chewing a piece of gum can also help improve focus and concentration due to frontal and temporal beta power being heightened.
Does candy give you energy for the gym? ›
Simple carbs, like sugar, are absorbed quickly by the body making them a fast fuel source. This means that for high-intensity activities, like grueling training sessions and competitions, sugar can immediately provide you with an easy fuel boost when you need to keep going.
How can I speed up muscle recovery? ›
Give your muscles some TLC
- Rest your muscles. Lots of peeps suggest taking 2 days between workouts involving the same muscle group — but there's no one-size-fits-all solution for recovery time. ...
- Take an anti-inflammatory medication. ...
- Try compression garments. ...
- Use a foam roller your friend. ...
- Take a cold bath. ...
- Get a massage.
Fatty fish like sardines, salmon, and trout are excellent sources of nutrients that your body needs for muscle recovery. Mainly, fish is a highly bioavailable source of protein, a macronutrient that facilitates muscle repair — the process of regenerating muscle cells after exercise-induced damage ( 12 ).
What foods should I avoid after working out? ›
Avoid Unnecessary Sugars
Stick to real, whole foods like fruits, vegetables, nuts, seeds, and clean, antibiotic- and hormone-free meats. Lots of sports drinks, energy bars, and protein shakes have hidden ingredients that aren't helpful in the recovery process.
Why eat candy after a workout? ›
“For athletes completing shorter workouts lasting less than 90 minutes, I recommend including candy after a workout,” Feeney says. “After a workout, an athlete's body can use the sugar to help restore carbohydrate stores.”
Should you eat a banana before working out? ›
In fact, bananas are often recommended by experts for people with digestive problems like nausea, vomiting or diarrhea. Therefore, bananas can be a good choice as a pre-workout snack, as they can provide the body with long-lasting energy without weighing it down or causing stomach upset.
Should I have candy before or after workout? ›
So when should you start consuming your candy or your pre-workout snack? Dr. Ivy (2004) reported that a little sugar 10 minutes before your workout will get your body ready for your workout by giving you more energy. The increased sugar in your blood will also keep cortisol levels to a minimum.
What is the best sugar before a workout? ›
“Because glucose is the simplest form of sugar – a monosaccharide – it is the primary type that cells use,” Larson said. Fructose is also recommended for a pre-workout snack, but in moderation. Fructose is a monosaccharide that is found in fruit, vegetables and fruit juice.
Is eating candy before a workout beneficial? ›
So basically, candy packs a concentrated punch of glucose, which gives you a quick energy boost to help you power through a workout. Glucose is a fast-acting fuel that your body uses to keep your muscles and organs functioning during exercise, and that's why it's so helpful to consume as a pre-workout.
What is the best pre-workout snack? ›
Best pre-workout snacks to fuel your exercise
| Snack | Carbohydrates | Protein |
|---|
| Low-fat yogurt with berries, such as blueberries | 26 grams | 9.6 grams |
| Whole-grain crackers with cheese | 19 grams | 7 grams |
| Low-sugar cereal, such as bran flakes, with skim milk | 46 grams | 10.6 grams |
| Fruit-and-vegetable smoothie | 31 grams | 2.6 grams |
2 more rowsMay 17, 2024
What to eat before a workout. Before a workout, choose carbohydrates that are higher in fibre, so they release their energy slowly, and lean protein. For example, if you're exercising at lunchtime, have a porridge made with low-fat milk and some fruit, or egg on wholegrain toast for breakfast.
