Bodybuilding: Why Bodybuilders Eat Candy During Workouts for Performance and Muscle Gain

Why Do Bodybuilders Eat Candy During Workouts?

Bodybuilders often consume fast-acting carbohydrates like candy during intense training sessions to rapidly replenish muscle glycogen, provide immediate energy, and leverage the insulin response for enhanced nutrient delivery and muscle protein sparing.

The Energetic Demands of Intense Training

High-volume, high-intensity resistance training places significant demands on the body's energy systems. The primary fuel source for such anaerobic activity is muscle glycogen, which is stored glucose within the muscle cells. As a workout progresses, these glycogen stores become progressively depleted. When glycogen levels fall, performance can decline, fatigue sets in, and the body may even begin to catabolize muscle protein for energy.

The Role of Fast-Acting Carbohydrates

To combat glycogen depletion and maintain performance, bodybuilders strategically consume simple carbohydrates, often in the form of candy, during their workouts.

• Rapid Glucose Delivery: Simple sugars, such as dextrose (glucose) and sucrose (table sugar, a disaccharide of glucose and fructose), are rapidly digested and absorbed into the bloodstream. This provides an almost immediate influx of glucose, the body's preferred energy source, to working muscles.
• Glycogen Sparing and Replenishment: By supplying exogenous glucose during a workout, bodybuilders can slow the rate of muscle glycogen depletion, effectively "sparing" existing stores. This can translate to sustained energy levels, allowing for more reps, sets, and overall volume throughout a training session. It also kickstarts the replenishment process for post-workout recovery.

Leveraging the Insulin Response

One of the most crucial reasons for intra-workout carbohydrate intake, particularly from high-glycemic sources like candy, is the resulting insulin spike. Insulin is a powerful anabolic hormone with several key functions relevant to muscle growth and recovery:

• Nutrient Uptake: Insulin acts as a "key" that unlocks muscle cells, allowing for the rapid uptake of glucose, amino acids, and other vital nutrients from the bloodstream into the muscle tissue. This ensures that the energy and building blocks are available where they are needed most during and immediately after strenuous exercise.
• Anti-Catabolic Effects: By facilitating nutrient delivery, insulin helps to create an anabolic (muscle-building) environment and concurrently exerts anti-catabolic effects, meaning it helps to prevent muscle protein breakdown. During intense exercise, the body is in a catabolic state; providing carbohydrates and the subsequent insulin response can mitigate this, preserving hard-earned muscle mass.
• Enhanced Blood Flow: Insulin can also contribute to vasodilation, increasing blood flow to muscles. This improved circulation further aids in the delivery of oxygen and nutrients while assisting with the removal of metabolic byproducts.

Performance Benefits and Muscle Preservation

The strategic use of intra-workout candy can lead to several tangible benefits for bodybuilders:

• Sustained Energy and Reduced Fatigue: By maintaining blood glucose levels and slowing glycogen depletion, athletes can sustain higher intensity and volume throughout longer workouts, delaying the onset of fatigue.
• Improved Focus and Mental Clarity: The brain relies heavily on glucose for fuel. Maintaining stable blood sugar levels can help preserve cognitive function and focus during mentally demanding training sessions.
• Muscle Protein Sparing: As mentioned, by providing an immediate energy source, the body is less likely to break down muscle protein for fuel, preserving muscle tissue and promoting an environment conducive to growth.
• Accelerated Recovery: Initiating glycogen replenishment and nutrient delivery during the workout itself can prime the muscles for faster and more efficient recovery in the post-workout period.

Not All Candy Is Created Equal: Carbohydrate Choices

While "candy" is a broad term, bodybuilders typically opt for specific types that are predominantly simple sugars.

• High Glycemic Index (GI): The goal is rapid absorption, so candies rich in dextrose (glucose) or high-fructose corn syrup (which contains both glucose and fructose) are preferred. Examples include gummy bears, jelly beans, or certain sports chews.
• Low in Fat and Fiber: Candies that are high in fat (e.g., chocolate bars) or fiber (e.g., some fruit chews) can slow down digestion and absorption, counteracting the desired rapid energy delivery. These are generally avoided during workouts.

Potential Downsides and Considerations

While beneficial for specific contexts, intra-workout candy consumption is not without potential drawbacks:

• Digestive Discomfort: Consuming large amounts of sugar can sometimes lead to stomach upset, bloating, or nausea in some individuals, especially if not accustomed to it.
• Caloric Intake: For individuals aiming for fat loss or those with lower energy demands, the extra calories from intra-workout candy might be counterproductive to their goals.
• Dental Health: Frequent consumption of sugary foods can contribute to dental issues if proper oral hygiene is not maintained.
• Insulin Sensitivity: While the acute insulin spike is desired during a workout, chronic excessive sugar intake outside of this specific window could potentially impact long-term insulin sensitivity for some individuals.

Who Benefits Most?

Intra-workout carbohydrate intake, including candy, is most beneficial for:

• Bodybuilders and Strength Athletes: Especially those engaging in high-volume, high-intensity training sessions lasting longer than 60-90 minutes.
• Individuals on a Calorie Surplus or Maintenance: Those in a cutting phase might need to be more mindful of total caloric intake.
• Athletes with High Energy Demands: People with very high metabolic rates or those training multiple times a day.

For the average gym-goer engaged in shorter, less intense workouts, the benefits may be negligible, and a balanced pre-workout meal might suffice.

Conclusion

The practice of bodybuilders consuming candy during workouts is a scientifically grounded strategy aimed at optimizing performance, preserving muscle mass, and accelerating recovery. By providing a rapid source of glucose and leveraging the anabolic effects of insulin, intra-workout simple carbohydrates support the intense demands of resistance training, allowing athletes to push harder and maximize their gains. However, this strategy should be tailored to individual needs, training intensity, and overall dietary goals.