Halloween is right around the corner, and with it comes a mountain of candy—Kit Kats, Skittles, Reese’s, and more. For those of us committed to our fitness goals, we’re often faced with the question: Can I enjoy candy and still make progress? The answer is yes—if you find the right balance. But the bigger question is: When is the best time to indulge? Before or after your workout?

Before Your Workout: Sweet Boost or Sugar Crash?

Reaching for a piece of candy before a workout might seem like a quick way to fuel up. And in many ways, it can be. Candy contains simple sugars, which your body quickly absorbs for an immediate energy boost. For example, a handful of Skittles or a few gummy bears before a workout can give you that fast-acting energy to power through a high-intensity session. Studies show that simple carbohydrates consumed before exercise can help boost performance, especially during endurance activitiesr, there’s a catch. Eating too much candy before a workout can spike your blood sugar too quickly, causing an insulin surge that might lead to a dreaded "sugar crash" mid-workout. This is why balance is essential. If you opt for a treat like a mini Snickers or a couple of Starbursts, pair it with a small source of protein or fiber to help slow down digestion and prevent that energy dip.

Tip: If you're indulging in candy before your workout, do it about 30 minutes beforehand and keep portions small—just enough to get that energy boost without overloading your system.

After Your Workout: Sweet Treat for Recovery

After a workout is a different story. Your body is in recovery mode, and your glycogen stores (the energy stored in your muscles) are depleted. This is where candy can actually help! Eating simple sugars post-workout, like a Reese’s Peanut Butter Cup or a small serving of M&M’s, can quickly replenish these glycogen stores. According to the International Society of Sports Nutrition (ISSN), consuming carbohydrates after exercise, especially when paired with protein, optimizes muscle recovery .

That you enjoy a piece of candy after your workout, your body is more likely to use that sugar to refuel your muscles rather than store it as fat. Additionally, the insulin response triggered by sugar can help shuttle nutrients into your muscles, accelerating recovery and getting you ready for your next session.

Tip: Pair a small post-workout treat like a fun-sized Kit Kat or Milky Way with a protein shake or some Greek yogurt. This will help promote muscle repair while satisfying your sweet tooth.

Balance is Key—Enjoy Mindfully

Let’s be clear: candy can be part of a balanced lifestyle, especially during festive seasons like Halloween. The key is moderation and timing. Eating candy doesn’t have to derail your fitness progress, and there’s no need to feel guilty about it. In fact, by being mindful about when you indulge, you can enjoy your treats in a way that works with your goals.

So, when should you eat that candy — before or after your workout?

• Before, if you're looking for a quick burst of energy before a high-intensity workout, but keep portions small and balance it with protein or fiber.

• After, if you're aiming to replenish glycogen stores and speed up recovery. Pair your candy with protein for best results.

Of course, if you have any underlying health conditions such as diabetes, insulin sensitivity, or other dietary concerns, it's important to consult with your doctor before adjusting your sugar intake around workouts. While candy can provide quick energy, individual health needs vary, and personalized advice is always recommended. Remember, fitness is all about balance. Enjoy your Halloween candy in a way that works for your body and goals. And most importantly, remember that one or two pieces won’t undo your hard work!

Happy Halloween from all of us at Limitless Fitness! Stay active, indulge mindfully, and keep striving to feel good, move well.

Sources:

【1】International Society of Sports Nutrition (ISSN).
【2】Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.
【3】Ivy, J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis, and repair after exercise. Journal of Sports Science & Medicine.