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High glycemic index carbs like the sugar in candy are essential after a moderate workout (90 minutes or less) because they are taken immediately into your bloodstream where they signal your pancreas to release insulin. The insulin reacts with the muscle cells enabling the storage of glucose and other nutrients like amino acids as fuel for future exertion by the body. The candy should be combined with protein, like nuts or unsweetened nut butters in a 2:1 ratio of candy to protein and consumed within 30 minutes after the workout. So, if you decide to set aside the nectarine for tomorrow, what are some of the most popular options in candy land for refueling? As we mentioned, gummy treats, a concoction of sugar, glucose syrup, starch, flavoring, food coloring, citric acid, and gelatin, seem to top the list as both convenient and satisfying. Another fitness center favorite is Pixie Stix, with much of the same ingredients as gummy candy, only in powdered form. Jelly beans, now in a seemingly endless amount of flavors, are a fun fuel fix, as well. Skittles are a tangy option, but, just for the record, there are better ways to “eat the rainbow”. You also can justify snacking on sugary cereals such as Froot Loops, Rice Krispies or Applejacks. The amount of Gummy Bears (or candy of choice) you should consume depends on the intensity and type of workout. In general, you might want to start with 0.5 to 1.0 grams of carbs per kilogram of body weight and see where that takes you. A workout that is under two hours requires 60 grams of carbs or less. A serving size of Gummy Bears is 15 pieces equaling 40 grams of carbs, which would be appropriate for a moderate workout. One Pixie Stix straw is only 2.1 grams of carbs, so you will need plenty of those. About 13 Sweet Tarts will do the trick as will a handful of Skittles, about one and a half ounces. Just know, all these candies will do the trick and aid recovery, but remember, the candies of today are different from the candies we may have grown up on. Today, they may be replete with artificial additives, synthetic sweeteners and GMOs. All of these become part of you over time, so choose your candies wisely and make them the exception, not the rule! Continued on next page. Nutrition Quarterly · 2020 – Volume 4 11 What We're Reading