Understanding Running and Energy
During runs, especially those of extended length, the body utilizes stored carbohydrates, known as glycogen, for energy. These stores are limited, typically lasting approximately 60 to 90 minutes during moderate to high-intensity exercise. Once these reserves are depleted, performance can suffer, often resulting in what runners refer to as "hitting the wall". Energy gummies, similar to other sports nutrition products, aim to replenish blood glucose levels, supporting sustained performance and delaying fatigue.
Most energy gummies contain simple, rapidly-absorbed carbohydrates, such as glucose, fructose, and maltodextrin. These sugars are quickly digested and released into the bloodstream, supplying muscles with needed fuel. Many energy chews also include electrolytes, such as sodium, which help replace those lost through sweat and maintain hydration. Some formulations may contain caffeine, providing additional mental and physical benefits.
The Benefits of Energy Gummies for Runners
Energy gummies offer several advantages to runners:
- Convenience and Portability: Gummies are easy to carry in a pocket, running belt, or vest without mess, common with gels. Their solid form makes them simple to handle while running, and the packaging is less prone to leaking.
- Easy Digestion: Many runners find energy chews easier to digest than gels. Because they can be chewed and consumed in smaller portions, the risk of stomach issues, such as cramping and nausea, may be reduced, especially when coupled with adequate water intake.
- Controlled Intake: The pre-portioned design of chews makes it easy to manage calorie and carbohydrate consumption. Rather than having to finish an entire gel packet at once, a few chews can be consumed at a time, spacing out intake more evenly throughout a run.
- Variety to Combat Flavor Fatigue: During long training sessions or marathons, constantly consuming the same flavored gel can cause "flavor fatigue," which makes fueling less appealing. The variety of flavors and the solid texture of chews can offer a welcome change.
- Immediate and Sustained Energy: A good energy chew provides both instant and sustained energy. Simple sugars provide a quick boost, while complex carbohydrates can offer a more prolonged fuel source.
Energy Gummies vs. Gels: A Comparison
Choosing between energy gummies and gels depends on personal preference, texture tolerance, and race demands. Here's a comparison:
| Feature | Energy Gels | Energy Gummies/Chews |
|---|---|---|
| Carbohydrate Absorption | Very fast due to concentrated liquid format; requires water to prevent GI issues. | Slower, more controlled absorption due to chewing; easier on the stomach for many. |
| Ease of Consumption | Simple to swallow quickly while running, but can be messy and leaves a sticky residue. | Requires chewing, which can be difficult during high-intensity efforts, but is much cleaner to handle. |
| Stomach Tolerance | Higher risk of stomach upset and cramping if not consumed with enough water or if sensitive to certain sugars. | Lower risk of stomach distress due to smaller, metered portions, but chewing can be a distraction. |
| Electrolytes and Add-ons | Most contain electrolytes; some have caffeine. | Many formulations include electrolytes and caffeine; others focus solely on carbohydrates. |
| Personal Preference | Ideal for runners who need a quick, no-chew fuel hit and don't mind the texture. | Best for those who prefer solid food, value portion control, and want to avoid flavor fatigue. |
| Packaging | Often comes in single-serving squeeze packets. | Typically packaged in sleeves of multiple chews, which can be resealed. |
How to Effectively Fuel Runs with Gummies
Strategic timing and practice are essential to get the most from energy gummies. It is not recommended to experiment with new nutrition on race day without prior testing.
During Training
Practice the fueling strategy during long training runs. This helps train the digestive system and determine what works best.
- Start Early: Begin consuming chews approximately 30 to 45 minutes into an endurance run lasting longer than 90 minutes.
- Consistent Dosing: Aim to consume 30 to 60 grams of carbohydrates per hour. This may be a few chews every 20 to 30 minutes, depending on the brand and individual needs.
- Hydrate: Always consume water with energy chews to aid in digestion and absorption. Hydration is key for electrolytes and carbohydrates to be effectively used by muscles.
On Race Day
Stick to what was practiced. Do not try new flavors or brands on race day. If planning to use energy gummies, incorporate them into the pre-race meal and the during-race fueling plan.
Additional Considerations
- Listen to the Body: Pay attention to how the stomach feels. If discomfort is experienced, consume smaller portions more frequently or change brands.
- Monitor Carbohydrates: Be aware of the total carbohydrate intake, especially when using gummies with sports drinks or other fuel sources. Overconsumption may lead to GI issues.
- Caffeine Awareness: If using caffeinated gummies, know the total intake to avoid jitters or stomach upset. It can be useful to reserve caffeinated chews for the later stages of a race.
Conclusion
Energy gummies are an effective option for runners looking for a quick, convenient, and palatable source of carbohydrates and electrolytes. Their portability and controlled intake make them an excellent alternative to gels, aiding in preventing flavor fatigue and possible digestive problems. The key to successful fueling with energy gummies lies in practicing the strategy during training runs, paying attention to the body's response, and staying hydrated. By following these guidelines, it is possible to harness the power of energy gummies to sustain energy levels and enhance running performance.
Further Reading
For additional information on carbohydrate intake guidelines for athletes, refer to the Sports Dietitians Australia factsheet: Food for Distance Running
