The Science of Sugar for Runners
During long-distance running, the body relies on glycogen—stored carbohydrates—for energy. As stores deplete, fatigue is experienced, a phenomenon known as "hitting the wall." Replenishing these carbohydrates mid-run is crucial for sustaining performance. Jelly babies, like other sugary sweets, are composed primarily of simple sugars that the body can absorb quickly to provide a burst of energy.
How Do Jelly Babies Work for Runners?
Because jelly babies contain very little fat or fibre, they don't slow down the absorption of sugar into the bloodstream. This makes them an effective tool for a quick pick-me-up during a long training run or race. Their small size and solid form can also be more appealing than the texture of energy gels for some athletes. The key is to consume them strategically to avoid overwhelming the gut.
Jelly Babies vs. Energy Gels: A Comparison
While both serve the purpose of delivering quick carbohydrates, there are key differences between jelly babies and specialised energy gels.
| Feature | Jelly Babies | Energy Gels |
|---|---|---|
| Carbohydrate Source | Simple sugars (e.g., glucose) | Optimised blend (e.g., maltodextrin/fructose) |
| Nutrient Profile | High in sugar, lacks electrolytes | Often contains electrolytes (sodium, potassium) |
| Digestion Speed | Fast-digesting, with little fibre | Very fast, with specific carb ratios for max absorption |
| Texture & Taste | Solid, sweet, chewy, and familiar | Thicker, concentrated liquid; sometimes off-putting |
| Portability | Can be sticky in warm weather | Convenient, pre-packaged, mess-free pouches |
| Dosing Control | Requires estimating carb intake per sweet | Pre-measured for precise hourly dosage |
The Little and Often Strategy
For runners who prefer real food over gels, a "little and often" strategy using jelly babies can be effective. Rather than consuming a large, concentrated dose at once, athletes can take one or two sweets every 15-20 minutes. This method helps maintain a steady energy level and is often easier on the stomach than gels for some runners, who may experience gut issues from the concentrated formula.
Practical Considerations for Using Jelly Babies
How many jelly babies should you eat?
A good rule of thumb is to aim for 30-60 grams of carbohydrate per hour for runs over 60-90 minutes. With each standard jelly baby containing approximately 4 grams of carbs, this translates to 6 to 15 sweets per hour. However, your ideal intake depends on body weight and running intensity. Practise with different amounts during long training runs to find what works best.
Potential Drawbacks and Solutions
- Lack of Electrolytes: Jelly babies do not contain the sodium and potassium lost through sweat. Pair them with a sports drink or water mixed with electrolyte tablets to stay balanced and hydrated.
- Sticky Mess: In warm weather, jelly babies can melt and become sticky. Carry them in a small, sealed bag or a dedicated gel pocket to avoid a sticky situation.
- Overconsumption Risk: It's easy to eat too many jelly babies, which can lead to stomach cramps and discomfort. Stick to a pre-determined schedule and count out portions before a run to prevent accidental over-fuelling.
Expert Advice: Training Your Gut
Elite runners and experienced athletes often train their gut to handle higher carbohydrate intake. Just as you train your muscles, you can train your digestive system to process more fuel during exercise. This involves gradually increasing carbohydrate consumption during training runs over time. Never introduce a new fuel source on race day without prior testing, as this could lead to an upset stomach.
Conclusion: Fueling Your Run
Ultimately, are jelly babies good for running? Yes, as a quick, enjoyable, and easily digestible source of carbohydrates, they are a valid option for many runners during long-distance efforts. However, they are not a complete fueling strategy. They lack vital electrolytes and should be used alongside a proper hydration plan and a balanced diet. Experimenting during training is key to understanding personal tolerance and optimal intake. Whether opting for jelly babies or energy gels, the most important factor is finding a fuelling method that the body can effectively absorb and that helps power through your run confidently. For more detailed information on comparing different fuelling options, see this resource from Runner's World.
Alternatives to Jelly Babies
- Energy Chews: Specially formulated chewable cubes for athletes that provide a measured dose of carbs, often with electrolytes.
- Bananas: A natural source of fast-digesting carbohydrates and potassium. The riper, the quicker the absorption.
- Energy Bars: Provide a mix of carbohydrates, protein, and fat for a more sustained energy release, suitable for longer ultra-endurance efforts.
- Dried Fruit: Compact and carbohydrate-dense, a great alternative for a quick energy snack.
The Final Word
Jelly babies can be a fun and effective part of a runner's fuelling strategy, but only when used correctly. Treat them as a supplemental, quick-fix sugar hit rather than your primary fuel source. Combine them with sufficient water and electrolytes, practice your nutrition plan during training, and you'll be well on your way to a stronger, more energized run.
