How Many Gummy Bears After Workout? The Science Behind Eating Gummy Bears Post-Workout


Eating gummy bears after a workout can quickly replenish your body’s glycogen stores, as they provide simple carbohydrates essential for muscle recovery. The recommended amount is 15–30 gummy bears, equivalent to 15–30 grams of carbohydrates, which matches the suggested intake for post-exercise recovery.

Key Takeaways

  • Gummy bears can replenish glycogen post-workout, but there are better and healthier sources to replenish your stores.
  • For context, one packet of Haribo gummy bears contains 45g of sugar.
  • If you must take gummy bears after a workout, then a handful (15–30) of gummy bears can help you meet the recommended carbohydrate intake post-workout.

The Science Behind Eating Gummy Bears Post-Workout


The trend of eating gummy bears after a workout is driven by the idea that the body needs to replenish glycogen, a crucial energy source depleted during exercise. Let me explain:

During physical activity, your body uses glycogen, stored carbohydrates in muscles, for energy. After a workout, replenishing these glycogen stores is vital for recovery.

The sugars in gummy bears, like glucose and dextrose, trigger an insulin response. Insulin is key for managing blood sugar levels and helps transport glucose into muscle cells, aiding in glycogen replenishment.

Gummy bears are primarily made of sugar, glucose syrup, water, gelatin, and dextrose. Their simple sugar content is what has made them popular for post-workout glycogen replenishment in the fitness industry.

Consuming gummy bears after exercising offers a quick source of simple carbohydrates. This isn’t a whimsical practice but is based on the understanding that these sugars can assist in the post-workout replenishment process.

While gummy bears can provide an immediate carbohydrate source for muscle recovery, it’s important to be aware of the potential health implications of regular insulin spikes, which we will explore in more detail later. This practice, though popular, should be balanced with an awareness of overall dietary health.

How Many Gummy Bears Should You Eat After Workout?


If you choose to consume gummy bears for post-workout recovery, it’s recommended to eat about 15–30 gummy bears. This quantity aligns with the general guideline of 15–30 grams of carbohydrates needed for post-exercise recovery.

Each gummy bear typically contains approximately 1 gram of carbohydrates, making a handful (15–30 pieces) an appropriate serving size to effectively replenish glycogen stores without excessive sugar intake.

What Are the Health Considerations of Gummy Bears Post-Workout?


Some health considerations of consuming gummy bears post-workout include:


  • Quick energy replenishment: Gummy bears provide fast-acting carbohydrates that help replenish glycogen levels in the body, ensuring a quick energy boost after a workout.
  • Muscle recovery: Consuming gummy bears after a workout can help refuel your glycogen levels, which are essential for muscle repair and growth.

Health Impact:

  • High sugar content: Gummy bears are high in sugar, which can lead to weight gain, heart disease, and type 2 diabetes if consumed excessively.
  • Lack of essential nutrients: While gummy bears can provide some nutrients, they lack essential nutrients like protein, healthy fats, and fiber, which are necessary for a balanced diet.

Moderation is key.

  • If you decide to consume gummy bears post-workout, it is recommended to:
  • Consume a handful (15–30 gummy bears) immediately after your workout.
  • Pair them with a source of protein to maximise their benefits. Be mindful of portion sizes and overall sugar intake.
  • Avoid making them a staple in your diet.

Healthy Alternatives to Gummy Bears Post-Workout

Healthy Alternatives to Gummy Bears Post-Workout

While gummy bears might provide a quick sugar boost, there are healthier options that can offer a balance of carbohydrates, proteins, and other essential nutrients.

Here are healthier post-workout snack alternatives that provide a better nutritional profile:

  • Protein-packed choices: Consider snacks with a good protein content to aid in muscle recovery. A protein-rich option like a small portion of Greek yoghurt or a handful of almonds can also be beneficial.
  • Best post-workout fruits: Fruits like bananas and blueberries are excellent for post-workout recovery. They provide natural sugars for energy replenishment and are rich in vitamins, minerals, and fibre. Including a variety of fruits, such as oranges, apples, or watermelon, in your diet can contribute to overall hydration and nutrient intake.
  • Post-workout supplements: If you prefer a supplement, numerous post-workout products combine protein with essential amino acids and other nutrients your muscles need. These can come in the form of powders that you mix with water or milk, creating a convenient shake that supports your recovery.

Final Words: How Many Gummy Bears After Workout?

Gummy bears are simple sugars, so you should take them in moderation. As for how many gummy bears you should eat post-workout, a handful (15–30) of gummy bears post-workout can help you achieve the recommended amount of carbohydrates to replenish glycogen stores and aid in recovery.

For sustained health and fitness, prioritize balanced, whole-food meals with a mix of macronutrients (carbohydrates, proteins and fats) after workouts, rather than relying solely on quick fixes like gummy bears.

Frequently Asked Questions

Is it better to eat gummies before or after a workout?

Eating gummies before a workout can provide a quick source of carbohydrates for energy. However, consuming gummies after a workout could be more beneficial, as they can help replenish glycogen stores rapidly due to their high glucose content. Keep in mind that these are simple sugars and wear off fast. Consider some more healthier and quality options for energy.

What do gummy bears do for working out?

Gummy bears are considered a simple carbohydrate that can help provide a quick energy source during intense workouts and aid in recovery by replenishing glycogen stores after exercise.

Why do weightlifters eat gummy bears?

Weightlifters may eat gummy bears after workouts as a convenient source of fast-digesting carbs to restore muscle glycogen and possibly reduce muscle recovery time.

How many gummy bears is a serving?

A typical serving of gummy bears can range between 15 and 30 pieces, depending on the brand.

Why do people eat candy after a workout?

People consume candy, such as gummy bears, after workouts due to their high sugar content, which aids in quick digestion and rapid absorption to replenish energy stores and assist muscle recovery.

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