Is Candy Okay After a Hard Workout? How to Refuel the Smart Way

"After a hard cardio workout, my body is screaming for carbs. Even fruit feels too fibrous, so I eat a big bag of candy. Isn't that okay if my liver needs to refill?"

This is one of the questions I answered on Tea Talk, my live morning show. It's a great question, because so many people are confused about carbs and exercise. Let's clear it up.

First, listen to your body

If you just worked out and you feel shaky, weak or like you might pass out, eat something. Don't sit there trembling because someone online said carbs are bad.

With so many rules and opinions out there, people stop trusting their own bodies. Sometimes you have to set all the noise aside and use common sense. What would your grandmother tell you to do? She'd tell you to have a little juice and sit down.

What happens to your energy during a hard workout

Your body stores sugar in a form called glycogen. Most of it sits in your muscles and your liver.

• Muscle glycogen is only for your muscles.
• Liver glycogen feeds the rest of your body when you're not eating.

A hard cardio session can use up most of your muscle glycogen and start draining your liver too. That's why your body is "screaming" for fuel.

Why a big bag of candy isn't the best fix

Most candy is made with high fructose corn syrup. That can be up to 70% fructose. Here's the catch: only your liver can process fructose.

So when you eat a big bag of candy, most of it goes straight to your liver. Your liver has to break it down and turn it into glucose before your muscles can use it. That's a lot of work landing on your liver all at once.

Better ways to refuel

1️⃣ Eat before you train. I learned this the hard way when I started going to the gym almost two years ago. I can't work out on an empty stomach. I feel like I want to pass out. So now I always eat something first, and it's not refined carbs.

2️⃣ Carry a backup. If you're not sure how you'll feel, bring a small juice or a smoothie you made yourself. A little quick sugar can save you in the moment. Then follow it with real food that has some fiber.

3️⃣ Choose fruit when you can. Fruit comes with its own antidote: fiber. The fiber slows the sugar down, so it trickles into your body instead of rushing in.

4️⃣ Look at your workout too. If every session leaves you half-dead and shaking, it may be too much stress for your body right now. Some stress makes you stronger. Too much works against you.

5️⃣ Test what works for you. Some people do great working out fasted. Some, like me, don't. Try it once, notice how you feel, and adjust.

A special note if you take diabetes medicine

If you take insulin or pills like glipizide that push your insulin up, a hard workout can drop your blood sugar to dangerous levels. Always have fast sugar with you, and talk with your doctor about how to plan around exercise.

Bottomline?

Yes, your body may need carbs after a hard workout. Give it what it needs. Just choose real food over a big bag of candy when you can, fuel up before you start, and keep a backup with you.

Want help building a plan that fits your body? Request a consultation. I see patients by video in Mississippi, Alabama, Tennessee, Louisiana, Idaho, Oregon and Antigua & Barbuda.

Your health is your wealth.

Dr. Amina