From the Gym to Trick-or-Treating: Let’s Talk About Sugar for Gymnasts
- Athena Wong
- 3 days ago
- 6 min read
Halloween season is here — costumes, candy, and plenty of excitement! For gymnasts, this time of year can bring a little extra pressure. Competition season is right around the corner. You might be hearing messages about “avoiding sugar,” “eating clean,” or “earning treats.”
But here’s the truth: you don’t have to fear sugar — and you definitely don’t have to skip out on Halloween fun to be a great gymnast.
Let’s break down how to enjoy the sweet side of Halloween without guilt, stress, or restriction!
Why Sugar Isn’t the Enemy
Let’s set the record straight... sugar isn’t bad.
Sugar often gets a bad reputation, especially in gymnastics and sports. But sugar, at its core, is energy. Your body uses all types of carbohydrates (which break down into glucose) to fuel muscles and your brain. That includes sugar!
When you’re training hard, flipping, jumping, and holding intense positions, your body needs quick and easy fuel. Sometimes that comes from fruit or grains… and sometimes it comes from a mini Snickers bar. Both can fit into a gymnast’s world.
Here’s what’s important to remember:
Sugar is not “good” or “bad.” It’s just one type of energy source.
Your worth as a gymnast (or a person!) isn’t tied to what you eat.
A few pieces of Halloween candy won’t erase your strength, skills, or progress.
Food is about nourishment and enjoyment, and Halloween is the perfect time to celebrate that balance.
Finding Balance (On and Off the Beam)
Balance isn’t about perfection. It’s not about tracking or earning candy, or “being good” one day and “making up for it” the next. Balance is about flexibility, knowing that both structure and spontaneity have a place in your life as a gymnast.
Here’s what that balance can look like in real life:
1. Food Freedom = Better Focus
When you stop labeling food as “good” or “bad,” you free up mental space. Instead of worrying about what’s in your Halloween bag, you can focus on your next skill or your next meet.
Restriction leads to obsession, but permission leads to peace.
2. Trust In Your Body’s Signals
Your body is smart. It tells you when it’s hungry, when it’s full, and what it’s craving. Learning to listen to that is part of being an intuitive, body-aware athlete.
If you’re craving candy after practice, maybe your body actually needs quick carbs (or maybe you didn't eat enough in the first place). If you’ve had a few pieces and you feel done, trust that, too.
3. Balance Over Time, Not in One Day
Balance doesn’t have to happen in every single meal. It’s about the bigger picture. Some days you’ll eat more treats, other days you’ll crave more veggies or protein. That’s normal. What matters most is how you treat yourself — with kindness and respect — every day.
Navigating Halloween Without the Stress
1. Give Yourself Permission to Enjoy It
Trying to “avoid” or “limit” candy often backfires. It can make you want it more and feel guilty when you do have some. Instead, give yourself permission to enjoy your favorite treats. When you know nothing’s “off-limits,” it’s easier to eat what feels right and move on.
2. Eat Meals First
Before you head out trick-or-treating, have a balanced meal with complex carbs, protein, and fat. This helps keep your energy steady, so the candy feels like a fun addition, not your whole dinner.
Example: a turkey sandwich with fruit, veggies and hummus, or a rice bowl with chicken and veggies. Then… bring on the candy bag!
3. Enjoy Candy Mindfully
You don’t have to count pieces or track anything. Just slow down, pick the ones you really love, and enjoy the flavor. Eat it sitting down, not while scrolling or rushing. And when you feel done, remind yourself that you can always have more another time.
4. Avoid the “Make Up for It” Mentality
No need to “work off” candy the next day or “train extra hard.” Your body knows how to handle food, including sugar. Let the holiday be what it is: one night of joy, laughter, and community.
5. Listen to Your Body
If you eat a bunch of candy and feel a bit off later, that’s just feedback - not failure. Your body’s always giving you information. Maybe next time you’ll want a little less, or maybe you’ll want more or want a different flavor. It’s all learning.
6. Don’t Compare
Every gymnast has different needs, routines, and traditions. What works for your teammate might not work for you, and that’s totally fine. You do your Halloween, your way.
The Mindset Shift: From Fear to Flexibility
So much of diet and sport culture teaches athletes to fear sugar, as if eating a few fun-size candies could undo months of training. That mindset creates guilt, stress, and even disordered eating patterns.
But when you approach food from a place of neutrality — not fear — everything changes.
You can:
Enjoy candy without overthinking it
Fuel your body with variety
Recognize that health isn’t defined by restriction
Build a positive, sustainable relationship with food
Your goal as a gymnast isn’t perfection — it’s progress, power, and joy. Sugar doesn’t get in the way of that; obsession does.
Understanding the “All-or-Nothing” Trap
A lot of gymnasts fall into the mindset of being either super strict or totally free-for-all when it comes to sweets. But life (and nutrition) isn’t black and white — it’s a blend.
Instead of “I can’t have candy” or “I’ll eat it all now before I start being good again,” try, “I can have candy whenever I want — so I’ll just enjoy what sounds good right now.”
That mindset takes away the pressure and lets you make choices based on how you feel, not rules.
How Sugar Can Actually Support Performance
During intense training or competitions, quick carbohydrates - like fruit snacks, sports drinks, or yes, even candy — can help restore energy levels fast. Sugar can actually help your body recover by refilling glycogen stores (the stored energy your muscles use).
That’s why many elite athletes use simple carbs during long meets or before big routines. It’s not about being “bad” — it’s about being smart with energy.
Easy Halloween Treats for Gymnasts
Want to celebrate in the kitchen too? Here are a few simple, energizing, and fun treats that add a festive spin:
1. Pumpkin Snack Balls
Ingredients:
1 cup oats
½ cup pumpkin purée
2 tbsp nut butter
2 tbsp honey or maple syrup
A handful of chocolate chips
Cinnamon + pumpkin spice
Directions:
Mix all ingredients in a bowl, roll into balls, and refrigerate. Perfect before or after practice!
2. Chocolate-Dipped Pretzel Sticks
Dip pretzel rods in melted chocolate, then add your favorite halloween candy or orange and black sprinkles
The perfect sweet + salty combo!
3. Frozen “Boo-nanas”
Slice bananas, dip in white chocolate or vanilla yogurt, add mini chocolate chip “eyes,” and freeze.
A spooky, energizing treat.
4. Apple “Jack-o’-Lanterns”
Slice apples horizontally, spread nut butter, and use raisins or mini chocolate chips to make faces. Fun, messy, and delicious!
5. Candy Mix Remix
Combine popcorn, mini pretzels, dried fruit, nuts, pumpkin seeds, and your favorite bite sized candy into a Halloween snack mix. A perfect shareable treat after a long practice.
Gymnasts, remember Halloween is one night, but how you think about food and your body lasts much longer.
You can train hard, fuel well, and enjoy the sweet stuff too.
You can eat candy and still be strong.
You can be a gymnast and a kid — all at once.
So go trick-or-treating, share laughs with teammates, and savor the candy you love. Because balance isn’t about control, it’s about trust, freedom, and joy.
When a gymnast skips meals and snacks, avoid foods, and don't make performance fueling and recovery a priority, they can't expect make the most progress in the gym this fall (and beyond). It's not just about giving 100% when you're in the gym, but also making what you do outside of the gym a priority. It's not too late to get your nutrition sorted out and see major improvements this fall!
The Fueled Gymnast Academy is the is the simplest way for busy gymnast (and those who feed them) to learn the ins and outs of fueling their body as a high level gymnast so they can
have more energy, reduce the risk of injury, and perform their best
AND
feel confident and empowered to make their own food choices (and not just have someone tell them what they have to eat).
Fueling your body doesn't have to be a guessing game. And you don't have to figure it out on your own.