What To Know
- While candy may not be the first thing that comes to mind when you think of sports nutrition, certain types of candy can actually provide a quick and convenient source of energy during or after exercise.
- Some candies contain added sugars and artificial ingredients that can lead to spikes and crashes in blood sugar levels, which can compromise your performance.
- Remember, candy is not a substitute for a balanced diet, but it can be a convenient and effective way to provide quick and sustained energy during or after exercise.
When it comes to fueling your workouts, the right snacks can make all the difference. While candy may not be the first thing that comes to mind when you think of sports nutrition, certain types of candy can actually provide a quick and convenient source of energy during or after exercise.
Understanding the Role of Candy in Sports Nutrition
Candy is typically high in carbohydrates, which are the body’s primary source of energy during exercise. Carbohydrates help to replenish glycogen stores in the muscles, providing sustained energy throughout your workout. However, not all candies are created equal. Some candies contain added sugars and artificial ingredients that can lead to spikes and crashes in blood sugar levels, which can compromise your performance.
Choosing the Best Candy for Sport
When selecting candy for sports nutrition, it’s important to consider the following factors:
Carbohydrate Content
Look for candies that contain at least 20 grams of carbohydrates per serving. This will provide a sufficient amount of energy to fuel your workout.
Simple vs. Complex Carbohydrates
Simple carbohydrates, such as those found in most gummy candies, are quickly digested and absorbed into the bloodstream. While they can provide a quick boost of energy, they can also lead to rapid blood sugar spikes and crashes. Complex carbohydrates, such as those found in dried fruit and granola bars, are digested more slowly, providing sustained energy over a longer period.
Added Sugars
Choose candies that are low in added sugars. Excessive sugar intake can lead to weight gain, tooth decay, and other health problems.
Artificial Ingredients
Avoid candies that contain artificial sweeteners, colors, and flavors. These ingredients can have negative effects on your health and performance.
Top 5 Candies for Sport
Based on the above criteria, here are five of the best candies for sport:
1. Sports Beans: These jelly beans are specifically designed for athletes and provide a balanced combination of carbohydrates, electrolytes, and caffeine.
2. Clif Shot Bloks: These energy chews contain a blend of simple and complex carbohydrates, as well as electrolytes, to provide sustained energy.
3. GU Energy Gels: These gels are easy to consume and provide a quick burst of carbohydrates. They are also available in a variety of flavors and with added electrolytes.
4. Dried Fruit: Dried fruits, such as raisins, apricots, and dates, are a natural source of complex carbohydrates, fiber, and vitamins.
5. Granola Bars: Granola bars provide a combination of carbohydrates, protein, and healthy fats. They are a good option for a pre- or post-workout snack.
When and How to Consume Candy for Sport
Candy can be consumed before, during, or after exercise.
- Before exercise: Consuming candy about 1-2 hours before exercise can help to top off glycogen stores and provide energy for your workout.
- During exercise: Candy can be consumed every 30-60 minutes during exercise to maintain blood sugar levels and prevent fatigue.
- After exercise: Candy can be used as a recovery snack to replenish glycogen stores and promote muscle repair.
Other Considerations
In addition to the type of candy you choose, it’s also important to consider the following:
- Quantity: The amount of candy you consume will depend on the intensity and duration of your workout.
- Hydration: It’s important to drink plenty of fluids when consuming candy, especially during exercise.
- Individual tolerance: Some individuals may experience gastrointestinal distress when consuming candy, especially during exercise. It’s important to experiment with different types and amounts to find what works best for you.
Final Note: Power Up Your Performance with the Right Candy
By choosing the right candy and consuming it appropriately, you can fuel your workouts and enhance your performance. Remember, candy is not a substitute for a balanced diet, but it can be a convenient and effective way to provide quick and sustained energy during or after exercise.
Answers to Your Questions
1. Can I eat any type of candy for sport?
No, it’s important to choose candies that are high in carbohydrates, low in added sugars, and free from artificial ingredients.
2. How much candy should I eat before, during, and after exercise?
The amount of candy you consume will depend on the intensity and duration of your workout. As a general guideline, aim for 20-30 grams of carbohydrates per hour of exercise.
3. What are some other healthy snacks that I can eat for sport?
In addition to candy, other healthy snacks for sport include fruits, vegetables, nuts, seeds, and yogurt.
