Powerlifting is a sport that requires athletes to lift maximum weight in three key lifts: the squat, deadlift, and bench press. The training involved is intense, and the physical demands are high. As a result, powerlifters need to fuel their bodies with the right nutrition to support their performance and recovery. While many people associate athletes with strict diets full of lean meats, vegetables, and complex carbs, powerlifters are often seen indulging in candy—a treat that’s typically considered off-limits in other athletic circles. So, why do powerlifters eat candy? It all comes down to the unique demands of their sport and the role candy plays in meeting those needs.
1. Quick Source of Carbohydrates
One of the most significant reasons powerlifters consume candy is because it provides a quick and easily digestible source of carbohydrates. During intense training or competitions, powerlifters expend a lot of energy, and they need to replenish their glycogen stores rapidly. Glycogen, the stored form of glucose, is the primary fuel source for muscles during high-intensity lifts.
Candy, especially those made with sugar (such as gummy bears, hard candies, or jelly beans), is rich in fast-acting carbs that are quickly absorbed into the bloodstream. This allows powerlifters to restore energy quickly, especially after a tough workout or during a competition when they need a quick burst of energy to maintain peak performance.
2. Refueling During Long Training Sessions
Powerlifting sessions can be long and grueling, sometimes lasting several hours. During these extended periods, it’s important for athletes to keep their energy levels up. Eating a small piece of candy throughout the session can give powerlifters the quick sugar boost they need without feeling too weighed down or bloated. Unlike complex carbs, which take longer to break down, candy provides immediate energy, which can be crucial when they’re working through a series of heavy sets or performing maximum lifts.
3. Post-Workout Recovery
After an intense workout, powerlifters enter a phase where their muscles need to repair and grow. Post-workout nutrition is essential for muscle recovery, and many athletes aim for a combination of protein and carbohydrates. While protein is crucial for muscle repair, the carbohydrates from candy help to spike insulin levels, which assists in protein synthesis—the process through which muscles rebuild after stress. The sugar in candy can also help transport amino acids (the building blocks of protein) to muscles more effectively, enhancing recovery.
4. Mental Focus and Motivation
The psychological aspect of powerlifting is not to be underestimated. Powerlifters often face long, intense training sessions that can be mentally exhausting. Candy provides a mental boost, acting as a small reward or motivation during tough training blocks. It’s also a great way to lift one’s spirits between sets or after a hard training day. The ritual of treating oneself to a small piece of candy can serve as a source of enjoyment and satisfaction, which can help keep the athlete engaged and motivated throughout their training.
5. Strategic Weight Management
While candy is considered a “junk food,” some powerlifters use it strategically as part of their weight management. Powerlifters need to meet specific weight class requirements, and consuming small amounts of candy can help them achieve their target weight without risking significant muscle loss. By carefully managing when and how much candy to eat, athletes can increase their carb intake without overeating or consuming excess fat. This is especially important when they need to maintain or slightly adjust their body weight leading up to a competition.
6. It’s a Mental Break from “Clean Eating”
Powerlifting requires a lot of discipline, not only in training but also in nutrition. The constant focus on eating nutrient-dense foods can sometimes feel restrictive. For this reason, having a small treat like candy can offer a psychological break from the rigidity of their diet. It helps balance the intense focus on nutrition with something that feels indulgent but doesn’t necessarily sabotage their fitness goals when eaten in moderation.
Conclusion
Powerlifters eat candy for a variety of reasons that go beyond simple indulgence. From providing quick energy and aiding in recovery to boosting mental focus and satisfying a craving, candy plays a role in their overall nutrition strategy. While it’s not a staple of a powerlifter’s diet, it can certainly serve as a useful tool when strategically consumed. Whether it’s a quick carb source, a post-workout refuel, or a small mental reward, candy can help powerlifters perform at their best and recover properly, proving that sometimes, even the sweetest treats have a place in a high-performance athletic lifestyle.