Are Sweets Good for a Half Marathon?

December 13, 2025 •

4 min read

According to sports nutritionists, endurance runners should aim for 30-60 grams of carbohydrates per hour during a half marathon to prevent fatigue. In this context, are sweets good for a half marathon, or are they an ill-advised sugar fix? The answer is nuanced, depending on the type of sweet and your fueling strategy.

Quick Summary

Using sweets for a half marathon can work if you choose simple, low-fat options and practice during training to avoid gastrointestinal issues. They offer a quick carbohydrate source comparable to energy gels, but often lack electrolytes. The key is strategic consumption, moderation, and understanding how your body responds.

Key Points

Sweets as Carbs: Yes, certain sweets like jelly babies or gummies can serve as a quick carbohydrate source for mid-race energy during a half marathon.
Practice is Critical: Always test your fueling strategy with sweets during long training runs to prevent stomach issues on race day.
Electrolyte Gap: Sweets do not replace electrolytes lost through sweat, so they must be combined with a proper hydration strategy, such as a sports drink.
Strategic Timing: For events over 75 minutes, consume small, regular doses of carbohydrates (30-60g/hr) to avoid energy crashes.
Gels vs. Sweets: While gels offer a specific carb blend and electrolytes, sweets are a simpler, potentially more enjoyable alternative, but require mindful supplementation.
Avoid Fat and Fiber: High-fat or high-fiber sweets like chocolate bars will slow digestion and are not suitable for mid-race fueling.

The Role of Carbohydrates in a Half Marathon

When you run a half marathon, your body relies on stored carbohydrates, known as glycogen, for energy. For events lasting over 75-90 minutes, these glycogen stores become depleted, and you need to refuel mid-race to maintain pace and avoid 'hitting the wall'. Fast-acting carbohydrates are crucial for this mid-race fuel, and this is where the debate over using sweets begins.

Can Candy Function as an Energy Gel?

Many runners consider using candy as a cheaper, more palatable alternative to energy gels. On a basic level, the high sugar content in many sweets can function similarly to a gel, providing a quick burst of glucose and fructose. The key is selecting the right type of candy that mimics a gel's nutritional profile without unwanted side effects.

Jelly-based sweets: Gummy candies like jelly babies or gummy bears are a popular choice. They are essentially pure sugar with minimal fat or fiber, meaning they are quickly absorbed by the body. Five to six jelly babies can offer a similar carbohydrate load to a standard energy gel.
Dates: This natural sweet is packed with fast-digesting carbohydrates and other beneficial micronutrients, making them an excellent mid-run fuel source.
Salty sweets: Some athletes might opt for a sweet and salty snack to replenish electrolytes lost through sweat, but packaged candies are often low in sodium compared to specialized sports products.

The Critical Differences: Gels vs. Sweets

While candy can deliver a sugar boost, it lacks the scientific formulation of an energy gel.


Feature	Energy Gels	Gummy Sweets (e.g., Jelly Babies)
Carbohydrate Blend	Often contains a specific glucose:fructose ratio for maximum absorption and steady energy.	Typically a single-source sugar that can overwhelm the gut if consumed too quickly.
Electrolyte Content	Fortified with electrolytes like sodium and potassium to aid hydration and prevent cramping.	Usually contain minimal to no electrolytes.
Digestion Speed	Engineered for rapid digestion and gut comfort, especially at higher intensities.	May cause gastrointestinal distress if consumed in large quantities, due to single sugar source.
Convenience	Comes in a compact, easy-to-open sachet, designed for runners.	Can be sticky, and difficult to portion or open while running.

Timing is Everything

For a half marathon, which typically lasts longer than 90 minutes, runners should aim to consume 30-60 grams of carbohydrates per hour. Regardless of whether you choose a gel or candy, timing is critical. Fueling should start around the 45-60 minute mark and continue at regular intervals. Practicing your fueling strategy during training is essential to avoid race-day surprises like stomach upset.

Potential Downsides and How to Mitigate Them

Sugar Crash: The primary risk of relying solely on simple sweets is a rapid spike and subsequent crash in blood sugar. This can be avoided by consuming a steady intake rather than a large amount at once.
Gastrointestinal Distress: Your gut can only absorb so much sugar at once. Taking in too many concentrated sweets can lead to an upset stomach. Stick to small, regular doses.
Lack of Electrolytes: Sweating during a half marathon depletes electrolytes, which sweets do not replace. Combining sweets with a sports drink or electrolyte tablets is vital.

Conclusion

So, are sweets good for a half marathon? The verdict is that they can be a surprisingly effective part of a runner's fueling strategy, but with significant caveats. Cheaper and more fun than gels, simple gummy sweets and natural options like dates provide the essential quick-acting carbohydrates needed to sustain energy during the race. However, runners must compensate for the lack of electrolytes and the potential for gastrointestinal upset by planning their intake and staying well-hydrated. The best approach is to experiment with different options during training runs to determine what your body tolerates best, remembering not to try anything new on race day.

Key Considerations for Using Sweets on a Half Marathon

Mid-Run Fueling with Sweets: A Practical Guide

For half marathons lasting more than 75 minutes, a mid-run carbohydrate boost is essential. Here's how to incorporate sweets effectively into your plan.

Select the Right Sweets: Prioritize simple, fast-absorbing sugars. Gummy sweets (like jelly babies or gumdrops) and natural sugars (like dates or raisins) are ideal because they lack fat and fiber, which can slow digestion.
Practice During Training: Never use a new fueling strategy on race day. Test different types and quantities of sweets during your long training runs to see what works for your stomach.
Portion Control is Key: Aim for a steady intake of 30-60 grams of carbohydrates per hour, rather than a single large dose. This prevents a sugar crash and reduces the risk of gastrointestinal issues.
Supplement with Electrolytes: Sweets do not contain the necessary electrolytes like sodium and potassium that are lost through sweat. Supplement your sweet intake with a sports drink or electrolyte tabs to maintain hydration and prevent cramping.
Listen to Your Body: Pay attention to how you feel. If your stomach starts to feel upset, reduce your intake and stick to water or a more easily digestible sports drink.

What to Consider for Race Day Nutrition

Before the Race (2-3 Hours): A carbohydrate-rich, low-fiber breakfast is essential to top off glycogen stores. Examples include white bread with jam or honey, or oatmeal with a ripe banana. Avoid high-fat or high-protein foods that digest slowly.
During the Race (every 45-60 minutes): This is when your pre-tested fueling plan comes into action. A handful of gummy sweets or a date can provide the necessary energy boost.
After the Race (Within 30-60 minutes): Focus on recovery. Replenish glycogen stores with carbohydrates and repair muscles with 20-25g of protein. A recovery shake or a meal with lean protein and starchy vegetables is ideal. Avoid overly processed, high-sugar junk food, which can cause a rapid blood sugar spike and crash.

Frequently Asked Questions

Yes, you can use certain candies like gummy sweets or jelly babies as a substitute for energy gels, as they provide simple sugars for a quick energy boost. However, be aware that most candies lack electrolytes, so you will need a separate source for hydration.

For endurance events over 90 minutes, it's recommended to consume 30-60 grams of carbohydrates per hour. The amount of sweets will depend on their specific carbohydrate content, but a good rule of thumb is to start with a small handful (around 5-6 gummy candies) every 45-60 minutes and practice this in training.

The best sweets for running are those with simple, fast-digesting sugars and minimal fat or fiber. Good options include gummy candies, dates, or raisins. Avoid chocolate or hard candies, as they can be difficult to chew and digest while running.

A sugar crash is a risk if you consume too much sugar at once. To prevent this, eat small, regular doses of sweets and maintain a consistent fueling schedule throughout the race.

Yes. Sweets provide carbohydrates but do not replace the sodium, potassium, and other electrolytes lost through sweat during exercise. It is crucial to supplement with a sports drink or electrolyte tabs to maintain proper hydration.

A carbohydrate-rich breakfast with low fiber, consumed 2-3 hours before the race, is recommended. A light snack with some simple sugar, like a ripe banana or honey on toast, can be a final top-up 1-2 hours before the start.

Sweets can be sticky and messy. A resealable plastic bag or a specialized running pouch can keep them secure and easy to access during the race. Practice opening and eating them while on the move during training.