The Nutritional Breakdown: What Gummy Bears Offer
When running for extended periods, especially during a marathon, your body relies on glycogen stores for energy. Once these reserves begin to deplete, typically after 60-90 minutes, you need to replenish carbohydrates to maintain performance and avoid hitting the dreaded 'wall'. Gummy bears, like many candies, are primarily composed of simple sugars—often glucose syrup and sucrose. This makes them a source of fast-absorbing carbohydrates that can be quickly converted into energy, providing a needed boost during intense exertion.
However, it's crucial to understand what gummy bears lack. Unlike specialized sports nutrition, most standard gummy bears do not contain electrolytes like sodium and potassium. These are vital for maintaining hydration, regulating nerve and muscle function, and preventing cramps. Runners using gummy bears must therefore supplement with an electrolyte drink or salt tablets to compensate for this deficiency.
The Marathon Runner's Verdict: Pros and Cons
The Upside
- Cost-Effectiveness: Gummy bears are significantly cheaper than purpose-built energy gels or chews, offering a budget-friendly fueling option for both training and race day.
- Taste and Variety: The pleasant, familiar taste of gummy bears can be a welcome change from the often-monotonous flavors of gels, especially when experiencing palate fatigue during a long race.
- Micro-Dosing: Because they are individual pieces, gummy bears allow for more flexible and precise micro-dosing of carbohydrates over time. A single gummy bear weighs about 2-3 grams, making it easy to consume small amounts frequently.
- Easier on the Stomach (for some): For runners who find the thick, sugary consistency of gels difficult to stomach, gummies can be a more palatable alternative, especially during lower-intensity efforts.
The Downside
- Electrolyte Deficiency: As mentioned, the lack of electrolytes is a major drawback. Relying solely on gummy bears without a proper hydration plan can lead to cramping and dehydration.
- Logistical Challenges: The storage and retrieval of gummy bears while running can be tricky. They can become sticky or melt, and fishing around in a bag can disrupt your running rhythm.
- Chewing Effort: While softer brands exist, some gummy bears require considerable chewing, which can be difficult and even pose a minor choking hazard when running at a high pace.
- Risk of GI Distress: Overconsumption of simple sugars without sufficient water can overwhelm your gut's absorption capacity, leading to stomach cramps or a stitch.
Gummy Bears vs. Performance Chews and Gels
Here is a quick comparison to help you decide which fuel source is right for your race day nutrition strategy:
| Feature | Standard Gummy Bears | Energy Chews (Sports Specific) | Energy Gels |
|---|---|---|---|
| Carb Source | Primarily glucose syrup; variable ratios | Optimized glucose/fructose blends | Optimized glucose/fructose blends |
| Electrolytes | Typically none | Often included | Often included |
| Absorption Rate | Fast (simple sugars) | Fast (optimized blend) | Very fast (liquid syrup) |
| Texture | Chewy, can be firm or soft | Softer, less chewy | Smooth liquid, high viscosity |
| Dosing Control | High (micro-dosing individual bears) | Medium (pre-dosed portions) | Low (entire packet at once) |
| Cost | Low (bulk purchase) | Moderate to High | Moderate to High |
| Convenience | Low (sticky, storage issues) | High (convenient packaging) | High (tear-and-slurp) |
A Practical Guide to Fueling Your Marathon with Gummy Bears
If you decide to use gummy bears, it's essential to integrate them wisely. Remember, practice makes perfect; never try a new fueling strategy on race day.
- Test during training: Use long training runs to experiment with the type, brand, and quantity of gummy bears that work best for your stomach. Gradually train your gut to accept fuel while running.
- Timing is key: Start fueling after the first hour of running. Aim to consume 30-60g of carbohydrates per hour, depending on your weight and effort level. For most runners, this is about 12-17 gummy bears per hour, staggered throughout the hour.
- Portion and store smartly: Repackage gummy bears into small, easy-to-access plastic bags. Consider carrying them in a running belt or shorts pocket for quick access without a lot of fumbling.
- Supplement with electrolytes: Since gummies lack essential salts, pair them with a sports drink containing electrolytes or carry a separate salt tablet to ensure proper hydration and prevent cramping.
- Stay hydrated: Always consume gummy bears with water to aid digestion and absorption. This also helps prevent the sticky mouthfeel that can accompany them.
Conclusion
While they may seem like an unconventional choice, the effectiveness of gummy bears for marathon fueling is not just a myth. Their simple sugars provide a quick, accessible energy boost that can help stave off fatigue. However, they are not a complete fueling solution and should be treated as a supplement rather than a replacement for a well-rounded nutrition plan. With careful planning, proper testing, and supplementation with electrolytes, gummy bears can offer a tasty, cost-effective tool in your marathon-day arsenal.
Ultimately, the best strategy is the one you have practiced and that works for you. Whether you stick to tried-and-true gels or find success with a handful of your favorite chewy treats, smart fueling is a cornerstone of a successful marathon. For more tips on fueling for long distances, check out this guide on Runner's World: How to Train With Energy Gels During Training and Racing.
