Are jelly babies good for exercise? A deep dive into candy as sports fuel

October 15, 2025 •

4 min read

According to sports nutrition experts, sweets like jelly babies are often used by endurance athletes to provide a rapid energy boost during prolonged and intense exercise sessions. But are jelly babies good for exercise, and how do they stack up against more specialized sports products?

Quick Summary

Jelly babies offer a quick source of simple carbohydrates for endurance exercise, as they are low in fat and fiber. Their main drawback is a lack of electrolytes, requiring athletes to supplement their salt intake from another source. Portability and dosage control are also important considerations.

Key Points

Rapid Energy Source: Jelly babies provide a quick, simple sugar source for a rapid energy boost during prolonged exercise, thanks to their low fat and fiber content.
Best for Endurance: They are most effective for activities lasting over 60-90 minutes, like long-distance running or cycling, when the body's glycogen stores are becoming depleted.
Dosage is Crucial: To avoid stomach upset, consume them in controlled portions, aiming for 30-60 grams of carbs (6-12 jelly babies) per hour during extended activity.
Lacks Electrolytes: Jelly babies do not contain essential electrolytes like sodium and potassium, so you must replace these through a sports drink or other supplements.
Not a Complete Solution: While useful for a quick carb fix, they are not a nutritionally complete fuel source and should be part of a broader, well-practiced nutrition strategy.
Practice Makes Perfect: Always test any new fueling strategy, including jelly babies, during training runs to see how your body reacts before using them in a race.

Many runners and cyclists have been seen reaching for jelly babies during marathons or long rides, prompting a question that might seem counterintuitive to a healthy lifestyle: is candy a legitimate form of sports nutrition? The answer is more nuanced than a simple yes or no, depending largely on the type, intensity, and duration of the exercise. For endurance events lasting more than 60 to 90 minutes, simple carbohydrates are crucial for replenishing glycogen stores and delaying fatigue, and this is where sugary sweets like jelly babies can come into play.

The science behind sugary fuel

During high-intensity or prolonged exercise, your body relies on glycogen (stored carbohydrates) as its primary fuel source. Once these stores are depleted, performance declines significantly. Ingesting carbohydrates during a long workout helps to top up these stores and maintain a consistent energy supply to the working muscles. Jelly babies are high in simple sugars like glucose and sucrose and contain almost no fat or fiber, which are substances that would otherwise slow down the digestive process. The quick-digesting nature of the sugars in jelly babies means the body can absorb and transport this energy to the muscles almost immediately, making them an effective tool for preventing the dreaded 'bonk' or 'hitting the wall'.

For exercise lasting over 75-90 minutes, athletes are often advised to consume between 30 and 60 grams of carbohydrates per hour. With each jelly baby containing approximately 4g of carbs, this translates to roughly 6 to 12 sweets per hour, eaten little and often. This little-and-often strategy helps maintain blood sugar levels without overwhelming the gut, which can lead to cramps and discomfort.

How to incorporate jelly babies into your fueling strategy

If you are considering using jelly babies for your next long endurance session, practice is key. Never try a new fueling strategy on race day. Here are some tips for integrating them into your routine:

Test during training: Experiment with different quantities during your long training sessions to see how your body reacts. Start with a small amount and gradually increase to find your personal tolerance.
Stay hydrated: Jelly babies provide carbohydrates but lack electrolytes. You will need to consume a sports drink or use electrolyte tablets to replace the salts lost through sweat, especially in warm weather.
Time your intake: Begin consuming carbohydrates after the first hour of exercise and continue at regular intervals, such as every 15-30 minutes, to maintain a steady energy level.
Portion control: It is easy to overeat sweets, especially when fatigued. Pre-portioning your jelly babies into small, re-sealable bags can help you manage your intake and avoid gastrointestinal distress.

Jelly babies vs. sports gels and real food alternatives

While jelly babies are a simple and cost-effective option, they are not without their drawbacks when compared to specially formulated sports products or more nutrient-dense whole foods. Understanding the differences is crucial for optimizing your nutrition plan.


Feature	Jelly Babies	Sports Gels	Whole Foods (e.g., Bananas, Dates)
Carbohydrates	Simple sugars (glucose, sucrose) for rapid energy.	Engineered carb ratios (maltodextrin, fructose) for maximum absorption.	Natural sugars, plus fiber (which slows absorption).
Electrolytes	None. Salt must be supplemented separately.	Often include sodium and potassium to replace salts lost in sweat.	Potassium is common in bananas and dates, but sodium is usually low.
Digestibility	Fast-acting, but easy to overconsume, leading to stomach issues.	Fast-acting, but can cause stomach upset for some due to texture or concentration.	Fiber content can slow digestion, making them less ideal for rapid energy boosts.
Portability	Small and easy to carry in pockets.	Convenient sachets, though some dislike the sticky texture.	Bananas can get squashed; dried fruit is more portable.
Cost	Inexpensive and widely available.	Premium price for a specialized product.	Varies, but generally very affordable.
Flavor	Simple, sweet flavors can become overwhelming over time.	Wide range of flavors, though some find them artificial.	Natural sweetness can be more palatable over a long duration.

Natural and processed alternatives to jelly babies

If jelly babies or gels don't agree with your stomach or you prefer a more natural approach, there are many alternatives to consider.

Whole food alternatives

Bananas: A ripe banana provides about 27g of fast-digesting carbs and potassium to help with muscle function.
Dried Fruit: Raisins, dates, and dried apricots are energy-dense and portable. Two Medjool dates offer about 35g of carbs.
Pretzels: These provide a source of quick carbs and salt, which is ideal for replacing electrolytes.
Fig Bars: Fig cookies are a classic fuel source for runners, delivering a substantial amount of carbohydrates.

Commercial and hybrid options

Sports Chews: These are essentially athlete-specific gummies designed for easy digestion and often include added electrolytes.
Energy Bars: Choose low-fiber and low-fat options specifically designed for endurance to avoid stomach issues.
Carbohydrate Drinks: Mixing carb powder with water provides both fuel and hydration in one step and is often gentler on the stomach.

Conclusion

So, are jelly babies good for exercise? Yes, they can be a highly effective and convenient source of simple carbohydrates for fueling endurance activities longer than 60-90 minutes, such as long runs or bike rides. Their high sugar and low fat/fiber content allows for rapid absorption, providing a much-needed energy boost. However, they are not a complete sports nutrition solution. Athletes must be mindful of portion control to prevent stomach issues and must supplement with electrolytes from other sources to replace lost salts. Ultimately, jelly babies can be a valuable part of an endurance athlete's fueling strategy, but they should be used deliberately and tested during training to ensure they work for your body. Many effective alternatives, both natural and commercial, are also available for those who prefer different flavors, textures, or nutritional profiles.

For further reading on sports nutrition, consult reputable sources such as the American College of Sports Medicine or sports dietitian websites for personalized advice.

Frequently Asked Questions

For endurance exercise over 75-90 minutes, a general recommendation is to consume 30-60 grams of carbohydrates per hour. This is equivalent to about 6 to 12 jelly babies per hour, consumed in small, frequent amounts.

Jelly babies are suitable for fueling longer, more intense workouts such as marathons, half-marathons, long bike rides, or endurance events. For workouts under an hour, they are generally not necessary.

If you consume too many jelly babies at once, you can cause gastrointestinal distress and cramping. It's important to consume them 'little and often' and to practice your fueling strategy during training to find what works for you.

No, jelly babies do not contain electrolytes. You will need to consume an additional source, like a sports drink or electrolyte tablets, to replace the sodium and potassium lost through sweat during your workout.

Whether jelly babies are better than energy gels is a matter of personal preference. Gels are formulated with optimal carb ratios and electrolytes, while jelly babies are a simple sugar source. Some people prefer the texture and taste of jelly babies, while others find gels easier to consume on the go.

Alternatives include sports chews, energy gels, dried fruits (like dates or raisins), bananas, pretzels, and specialized carbohydrate drinks. Many athletes also use real foods like fig bars or mashed sweet potatoes.

For workouts under 60 minutes, your body likely has sufficient glycogen stores, so additional carbohydrate intake is unnecessary. Water is usually sufficient for hydration during shorter sessions.