Candy as Fuel: Top 10 Treats for High School Athletes

How Halloween Sweets Power Your Game and The Best Options For Athletes

High schoolers have to admit that Halloween at its very least has one big pro: the candy. With all the options For athletes—especially those with a sweet tooth— candy might seem like the perfect quick fuel. But does that sugar really boost performance, or are you just setting yourself up for a crash?

Let’s break down how candy calories turn into energy for your muscles, and which treats can give you a lift without weighing you down.

How Sugar Works as Fuel for Sports

When you eat sugar, your body turns it into glucose—a fast-acting fuel source that powers muscle movement. For sports like soccer, track, or basketball, where quick bursts of energy count, this can be a beneficial boost.

But while sugar gives a quick energy boost, it can also wear off fast, leading to a drop in blood sugar or the dreaded “sugar crash.” This can leave you feeling tired, distracted, or even more hungry.

Athletes who use candy as a pre-workout fuel need to be smart. Choose candies with simple sugars for short-term energy without a lot of added fat, which can slow down digestion.

With a few smart choices, a bit of candy can give a burst of energy for practice, games, or meets. And while it’s not a substitute for a balanced diet, candy in moderation during Halloween is fine.

Top 10 Halloween Candies for Athletes

Not all candies are equal when it comes to fueling up. Here are the top 10 treats that offer quick energy with fewer drawbacks:

Gummy Bears

• • Why: Pure sugar with almost no fat, gummy bears provide a quick burst of energy and are digested fast. Endurance athletes like these for a mid-game energy boost or when needing some energy during a long run.

Swedish Fish

• • Why: Similar to gummy bears, Swedish Fish are low-fat and easy to digest, making them a quick sugar source without weighing you down.

Skittles

• • Why: Packed with simple carbs, Skittles offer a quick energy boost for short activities. These come in bite-sized portions, so athletes control how much to consume without overdoing it.

Starburst

• • Why: Each Starburst has around 20 calories, enough for a fast energy kick without making you feel overly full. They’re individually wrapped, so it’s easy to grab a few for later.

Twizzlers

• • Why: Low in fat and high in sugar, Twizzlers are a practical, portable choice for quick energy on the go. Stick a few in your gym bag for pre-practice fuel.

Jelly Beans

• • Why: Known for being used by distance runners, jelly beans have simple sugars and are easy to eat one at a time. They’re also fat-free, making them a clean choice for fast energy.

Tootsie Rolls

• • Why: These treats are compact and offer a quick hit of sugar with a little bit of fat, which can help steady the energy boost without too quick of a crash.

Laffy Taffy

• • Why: With a mix of sugar and a small amount of fat, Laffy Taffy can give a slight delay in sugar release, providing a slightly more sustained energy source.

M&M’s (Plain)

• • Why: Each fun-size pack is only about 150 calories, with just enough fat to extend the sugar boost. Plain M&M’s also have a bit of protein, giving them an edge for longer activities.

Nerds

• • Why: These tiny, crunchy candies are pure sugar and low-calorie, so they digest super fast. They can give you a sharp energy spike just when you need it.

Burning Off the Treats

Here’s what it takes to burn off these Halloween treats if you indulge before or after your game:

• Snickers Bar (280 calories): About 3 miles of running
• Reese’s Peanut Butter Cups (210 calories for two): About 2.5 miles of running
• M&M’s (150 calories per pack): Roughly 1.5 miles of running
• Skittles (100 calories per fun-size pack): Around 1 mile
• Twix (250 calories for two bars): Around 2.7 miles

These figures are general estimates—actual calorie burn depends on body weight, speed, and intensity. But it shows that while candy can boost your energy, the calories can add up fast. So if you’re going to eat candy, balance it with physical activity and healthy meals to fuel long-term performance.

When and How to Enjoy Candy as an Athlete

For athletes, the best time to enjoy candy is right before short bursts of intense activity or in small amounts during long events. Stick to lower-fat, simple-sugar candies that digest quickly, and avoid loading up too much before practice or games. Once Halloween is over, it’s smart to shift back to pre-workout snacks with more lasting energy, like fruit, nuts, or granola