The Science of Fueling Your Run
When you're engaged in a long run lasting over an hour, your body's readily available carbohydrate stores, known as glycogen, become depleted. This is when external fueling is required to prevent fatigue and maintain performance. The body needs a consistent supply of carbohydrates to continue functioning efficiently. For most runners, a recommended intake is 30–60 grams of carbohydrates per hour for runs over 60–90 minutes. Elite athletes or those on very long runs may benefit from higher amounts, up to 90g or more per hour.
Not all carbohydrates are created equal for this purpose. Simple sugars, like the glucose and dextrose found in many gummy bears, are absorbed by the body more quickly than complex carbohydrates. This rapid absorption is precisely what a runner needs for an immediate energy boost during a race or long training session. Specialized sports nutrition products often utilize a specific ratio of glucose and fructose to maximize absorption rates and minimize the risk of gastrointestinal issues, which plain gummy bears do not always provide,.
Why Gummy Bears Work for Runners
A Quick and Accessible Energy Source
The primary benefit of using gummy bears while running is the immediate energy they provide. Their simple sugar content, mainly glucose and glucose syrup, requires minimal digestion and can quickly enter the bloodstream to fuel working muscles,. This makes them an excellent option for a fast, on-the-go energy boost during a tough stretch of a race or training run.
Budget-Friendly and Widely Available
Specialized energy gels and chews can be expensive, and the cost adds up over many training sessions and races. Gummy bears are a significantly cheaper alternative and can be found at nearly any convenience or grocery store,. For runners on a budget, this cost-effectiveness can be a major advantage.
Combating Palate Fatigue
During long endurance events, consuming the same flavor of gel or chew for hours can lead to palate fatigue, making it difficult to keep fueling. Gummy bears offer a different texture and taste profile, which can provide a welcome change and a mental boost. A handful of sweet, chewy candy can be a delightful reward that motivates you to push through the final miles of a long run.
Low in Fat and Fiber
Unlike many whole foods, gummy bears are very low in fat and fiber. While these nutrients are important for overall diet, they can slow down digestion during exercise and cause gastrointestinal distress. The simplicity of gummy bears ensures the carbs are delivered quickly without unnecessary digestive strain, provided they are consumed in moderation.
The Downsides and Risks of Gummy Bears
Absence of Key Electrolytes
Perhaps the biggest drawback of using gummy bears is their lack of electrolytes, specifically sodium and potassium, which are lost through sweat,. These minerals are vital for proper hydration and muscle function. Relying solely on gummy bears for fuel without supplementing with an electrolyte drink or tablet can lead to cramping and dehydration. Specialized sports nutrition products almost always contain electrolytes to combat this issue.
Potential for Gastrointestinal Distress
While low in fiber and fat, the high concentration of simple sugars can still upset a runner's stomach, especially if consumed too quickly or in large quantities,. Unlike specially formulated sports products, the glucose-fructose ratio in gummy bears is not optimized for absorption, which can lead to a higher risk of stomach issues. Practicing your fueling strategy during training is essential to see how your body reacts.
Logistical Challenges and Messiness
Handling sticky, sugary gummy bears with sweaty hands while trying to maintain your pace can be a hassle. They can melt in hot weather, creating an even bigger mess. Many runners use small resealable bags to portion them out, but this still doesn't compare to the convenience of a gel packet that can be ripped open and consumed in a second.
Difficulty with Precise Dosing
Counting individual gummy bears to hit a specific carbohydrate target (e.g., 40 grams per hour) can be tricky, especially mid-run. This makes it difficult to maintain consistent and accurate fueling. Specialized gels and chews are precisely portioned, taking the guesswork out of fueling.
Comparison Table: Gummy Bears vs. Energy Gels
| Feature | Gummy Bears | Energy Gels |
|---|---|---|
| Carbohydrate Source | Simple sugars (glucose, glucose syrup) | Optimized blend of glucose, maltodextrin, and often fructose |
| Electrolytes | None | Often contain sodium and potassium |
| Cost | Low | High |
| Convenience | Low (can be messy, hard to handle) | High (easy-to-use packaging) |
| Digestion Speed | Fast | Very Fast |
| Precise Dosing | Difficult to measure accurately | Pre-portioned for accurate intake |
| GI Risk | Moderate to High (if overconsumed) | Low (specially formulated) |
How to Fuel Your Run with Gummy Bears
If you're interested in using gummy bears for your long runs, follow these best practices to minimize risks and maximize benefits:
- Test it in Training: Never try a new fueling strategy on race day. Test gummy bears during long training runs to ensure your stomach tolerates them well.
- Practice Your Dosing: Aim for a consistent intake of 30–60 grams of carbs per hour for runs over 90 minutes. Start with one or two bears every 20–30 minutes and adjust based on your needs.
- Pair with Electrolytes: Always consume gummy bears alongside a sports drink or water with an electrolyte tablet to replace lost minerals.
- Portion Them Out: Before your run, count out your gummy bears and place them into small, resealable bags. This prevents a sticky mess and makes it easy to grab and go.
- Rinse with Water: After eating, take a sip of water to help wash down any sticky residue and aid in digestion.
- Go for Simple: Stick to basic glucose/dextrose-based gummy bears and avoid options with unnecessary fats, proteins, or special coatings that could slow down absorption.
Conclusion: A Sweet Strategy for the Right Runner
So, are gummy bears good while running? The answer is yes, with some important caveats. For runners seeking an affordable, tasty, and fast-acting carbohydrate source for longer training runs, gummy bears can be a viable option. Their simple sugars provide a quick energy lift that can help push through fatigue.
However, they are not a perfect substitute for purpose-built sports nutrition. Gummy bears lack the essential electrolytes, optimal sugar ratios, and mess-free packaging of energy gels. For serious races or high-intensity efforts, a more structured and tested fueling plan with electrolyte-rich products is generally safer and more effective.
The key is to understand their limitations and incorporate them wisely. By practicing with them during training, pairing them with an electrolyte source, and managing your intake, gummy bears can be a sweet and effective addition to your running fuel arsenal.
