Gels vs. Candy: Understanding the Basics of Running Fuel
When fueling a run, the primary goal is to replenish muscle glycogen stores, which deplete after about 60-90 minutes of moderate to high-intensity exercise. Carbohydrates are the body's preferred and most efficient fuel source for this process. While both energy gels and specific candies like gummies are made of simple sugars, their formulation, convenience, and additional ingredients are where the key differences lie.
The Science of Absorption and Formulation
Energy gels are designed for rapid, efficient absorption with a specific purpose. Many are formulated with multiple transportable carbohydrates, such as a mix of glucose and fructose, which allows the body to absorb more carbohydrates per hour (up to 90g or even 120g for elite athletes) than glucose alone. This reduces the risk of gastrointestinal (GI) distress, which can be a common side effect of high sugar intake during exercise. Their semi-liquid consistency also makes them easier to swallow and digest quickly while running.
Candy, on the other hand, is not engineered for athletic performance. While some options like gummy bears or jelly babies contain simple sugars (mostly glucose and sucrose), they lack the precise blend of carbohydrates and electrolytes found in most gels. Other candies, particularly chocolate, contain fat, which slows down digestion and can cause stomach upset during a run. To achieve the same carbohydrate intake as a single gel, a runner would likely need to consume a larger quantity of candy, which can be cumbersome and less convenient.
Convenience, Electrolytes, and Cost
For racing and intense training, convenience can make or break a fueling plan. Gels are compact, easy to open, and can be consumed in one quick motion without breaking stride. They are also formulated to withstand a range of temperatures. Candies can be messy, difficult to open with sweaty hands, and susceptible to melting in hot weather.
Beyond carbohydrates, gels often contain essential electrolytes like sodium and potassium, which are lost through sweat and are crucial for proper muscle function and hydration. Candies typically contain very low levels of electrolytes, meaning runners would need a separate source, like an electrolyte drink or chew, to meet their needs.
While gels are undeniably more expensive per serving, candy offers a much more budget-friendly option for training runs. For runners who find gels hard to stomach or simply prefer a different taste, candy can be a perfectly viable alternative for shorter, less intense long runs, provided they also manage their electrolyte intake separately.
Gel vs. Candy Comparison Table
| Feature | Energy Gels | Candy (e.g., Gummy Bears) |
|---|---|---|
| Nutrient Composition | Formulated for athletes with specific glucose/fructose blends and added electrolytes. | Simple sugars (mostly glucose/sucrose). Often lacks electrolytes and can contain fat. |
| Absorption Rate | Rapid and efficient, especially with multiple transportable carbs. | Quick, but varies depending on candy type. Can cause GI issues with high intake. |
| Convenience | Compact, easy to open and consume quickly while moving. Less messy. | Can be messy, harder to open, and requires more pieces for equal carbs. Risk of melting. |
| Cost | Significantly more expensive per serving. | Much more affordable, making it budget-friendly for training. |
| Electrolytes | Typically includes essential electrolytes like sodium and potassium. | Generally lacking in essential electrolytes. |
| Situational Use | Best for high-intensity races and longer efforts (> 90 min) where every second counts. | Suitable for less intense training runs or as a small-carb top-up. |
Making the Right Choice: Experimentation is Key
The decision between gels and candy isn't a one-size-fits-all answer. Both can be effective sources of simple carbohydrates. The right choice depends on your specific needs, the intensity and duration of your run, personal preference, and budget. The most important factor is experimenting during your training runs to find what works best for your body. A fueling strategy that includes both can also be a great option. Some athletes use candy for easier training runs and save the more precisely formulated and expensive gels for race day.
Trail Runner Magazine provides valuable insight on choosing fuel for long runs.
Conclusion
While candy offers a cost-effective and palatable alternative for less intense or shorter long-distance training runs, energy gels are the superior choice for high-intensity racing and serious endurance efforts. Gels are specifically formulated for rapid absorption with the right combination of carbohydrates and electrolytes, offering optimal performance and convenience. Ultimately, both can be part of a balanced running nutrition strategy. Just remember to practice with your chosen fuel during training to avoid any unpleasant surprises on race day.
Optimizing Your Fueling Strategy
- For high-performance: Stick with gels for the most efficient and rapid absorption of carbohydrates and electrolytes. They are purpose-built to give your body exactly what it needs under stress.
- For lower intensity or training: Candy like gummy bears can be an effective and affordable source of simple sugars. Ensure you supplement with electrolytes from another source, such as a sports drink.
- For sensitive stomachs: Some runners find gels cause GI issues. Experimenting with different gel types (e.g., isotonic, real-food based) or sticking to simple candies can help.
- For variety and palate fatigue: A mix-and-match strategy can help. Alternating between gels, chews, or even small amounts of candy can provide psychological relief and prevent boredom during very long efforts.
- Always practice in training: Never try a new fuel source or fueling strategy on race day. What works on an easy long run might not work at race pace.
Key Factors to Consider
- Run Duration and Intensity: The longer and harder the effort, the more you need a precise fuel source like a gel to maintain performance.
- Electrolyte Needs: For longer runs, don't forget to supplement electrolytes if you're only using candy. Dehydration from low electrolyte intake can be a major problem.
- Digestive Tolerance: Every runner's stomach is different. Your personal tolerance for different sugars, textures, and concentrations is paramount.
- Taste Fatigue: Enjoying what you eat is important for adherence. Find flavors and textures you can tolerate and enjoy, especially on long, gruelling efforts.
- Convenience vs. Cost: Weigh the benefits of a cheaper fuel source against the potential inconvenience and lack of specific performance benefits.
