Even bodybuilders deserve a treat or two on Halloween or special occasions—or maybe you just want to raid your child’s trick-or-treat haul while they’re off at school. Traditional “bro advice” would have you think that none of the items handed out every Oct. 31 are “bodybuilder-friendly,” and while there’s some grain of truth to that we also believe that everyone is entitled to a little snack every now and then.
But which are the best treats to grab without the guilt? We asked sports dietitian experts from around the country to chime in on their top picks.
According to Leslie Bonci, MPH, RDN, CSSD, LDN, sports dietitian of the 2020 Super Bowl Champions Kansas City Chiefs and owner of Active Eating Adviceby Leslie: “If you’re a bodybuilder, you need to consume enough protein but also carbs to facilitate muscle protein synthesis. The fat also helps with mouthfeel and satiety and helps to give a more sustained energy release while you lift.” Bonci therefore recommends Peanut M&Ms because they “provide a hint of sweet with the salty crunch of peanuts for a treat with crunch and nutritional punch.” Plus, you can eat them slowly for satisfaction.
Per 2 snack size packets: 180 calories, 10 g total fat, 3 g protein, 20 g total carbs, 1 g fiber, 18 g total sugar.
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George Sheldon
Reese’s Peanut Butter Cups
According to Amy Goodson, MS, RD, CSSD, LD, sports dietitian and author of The Sports Nutrition Playbook, “a Reese’s Peanut Butter Cup provides satisfaction without breaking your calorie bank.” Goodson recommends picking up this goodie individually wrapped, which you can find around Halloween time, so that you can enjoy a bit, or “cup,” without going overboard.
Per snack size peanut butter cup (10.5 oz): 110 calories, 6 g total fat, 2 g protein, 12 g total carbs, <1 g fiber, 11 g total sugar.
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Brent Hofacker
Gummy Worms
“Gummy worms are actually a sports nutrition secret for quick digesting fuel during endurance activities like cycling,” explains registered dietitian, certified athletic trainer and author of Healthy One Pan Dinners, Dana Angelo White, MS, RD, ATC . “Since bodybuilders can benefit from some cross-training, pop a few gummy bears before your next cardio session.”
Per 3 pieces: 100 calories, 0 g total fat, 1 g protein, 13 g sugar
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Brent Hofacker
Chocolate-Covered Pretzels
Angelo White also recommends this sweet and salty treat, while keeping the calories under control. “With less than 18 calories per piece and 2/3 less sugar than a serving of M&Ms, chocolate-covered pretzels may actually have it all when it comes to a sensible candy choice.”
Per 1 ounce (about 8 pieces): 130 calories, 5 g total fat, 2 g protein, 20 g total carbs, 1 g fiber, 11 g total sugar
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George Sheldon
Mr. Goodbar
“Mr. Goodbar delivers the chocolate for quick energy along with the protein in the nuts for sustained energy to power through your workouts,” explains Bonci. In addition, one 4.4 ounce bar provides 4 blocks, so you could split them pre- and post-lift, or add a little sweet treat to meals.
Per 1 block (4.4 ounce bar): 160 calories, 10 g total fat, 3 g protein, 17 g total carbs, 1 g fiber, 15 g total sugar
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George Sheldon
Hershey’s Dark Chocolate Bar
This “Special Dark Mildly Sweet Chocolate Bar” is just the pick for a bodybuilder and, according to Goodson, a full-size bar only has 200 calories and zero sodium, so no need to worry about water retention. Plus, the dark chocolate contains “organic compounds that are biologically active and function as antioxidants including polyphenols, flavanols and catechins, among others.”
Per 1 bar (41 grams): 200 calories, 13 g total fat, 2 g protein, 24 g total carbs, 3 g fiber, 20 g total sugar
