Are sweets just as good as gels for fueling endurance?

November 11, 2025 •

4 min read

While some athletes swear by a handful of jelly babies to power their long runs, the science behind sports nutrition reveals a more complex picture. So, are sweets just as good as gels, or is there a reason endurance products dominate the market? This article will break down the key differences.

Quick Summary

Energy gels are engineered for rapid absorption and specific carb ratios, often including electrolytes. Sweets provide simple sugars but lack the optimal formulation, potentially causing GI distress and energy spikes. Performance benefits vary based on exercise duration.

Key Points

Optimized Carbohydrates: Gels use specific glucose-fructose blends for maximum absorption and steady energy, unlike the less optimized sugars in most sweets.
Electrolyte Deficiencies: Sweets lack the crucial electrolytes (like sodium) found in most gels, which are essential for hydration and preventing cramps during prolonged exercise.
Gut Comfort: Gels are engineered to be gentle on the stomach and absorb rapidly, whereas sweets can cause GI distress, particularly those with fat or high chewing effort.
Practicality & Dosage: Gels offer precise, portable dosing in convenient packets; sweets are messy and require counting, which is difficult during a race.
Performance vs. Preference: Gels are scientifically superior for high-stakes endurance performance, but sweets can serve as an occasional, less optimal alternative based on personal preference.

Gels vs. Sweets: The Science of Carbohydrate Delivery

For endurance activities lasting more than 60-90 minutes, topping up carbohydrate stores is crucial to preventing fatigue. Both gels and sweets provide the simple sugars needed for a quick energy boost, but their delivery mechanisms and overall composition are significantly different. Energy gels are purposefully formulated products, often containing specific blends of carbohydrates like glucose and fructose in a scientifically-backed ratio (e.g., 2:1 or 1:0.8) to maximize absorption and reduce stomach discomfort. Sweets, on the other hand, typically contain sucrose or corn syrup, which are less optimized for rapid uptake during intense exercise. A key factor is the gut's ability to absorb glucose at a rate of around 60 grams per hour, but the addition of fructose opens a different intestinal transporter, allowing for even higher carbohydrate intake (up to 90g or even 120g per hour for very long events). This specific blend is not consistently found in regular candy.

The Critical Role of Electrolytes

Beyond carbohydrates, most energy gels contain electrolytes, particularly sodium, to help replace the minerals lost through sweat and aid in hydration. This is a significant deficiency when relying solely on sweets. For example, a typical serving of jelly beans might only contain a fraction of the sodium found in a standard energy gel. While some candy can provide small amounts, it is not engineered to meet the needs of an athlete sweating heavily for a prolonged period. The absence of adequate electrolytes can increase the risk of cramps and dehydration, compromising performance.

Digestion and Practicality on the Move

Digestion: The texture and composition of gels are designed for easy ingestion and minimal digestive burden. Many modern gels are isotonic, meaning they have a concentration similar to body fluids and can be consumed without extra water, reducing the risk of bloating or stomach upset. Sweets, being solid and chewy, require more effort to consume, especially during high-intensity efforts when heavy breathing and a dry mouth make chewing difficult. Sweets containing fat, like chocolate bars, are particularly problematic as fat slows digestion, delaying the much-needed energy delivery.
Practicality: Gels come in small, tear-off packets that are easy to carry and open on the move. Sweets can melt in heat, become rock-hard in the cold, and are generally messier to handle. Accurately dosing carbohydrates with sweets is also a challenge. While a gel provides a fixed amount (e.g., 25g), an athlete must count out several gummy bears or jelly babies to achieve the same carbohydrate load, which can be difficult and distracting during a race.

A Look at 'Real Food' Alternatives

While the commercial sports nutrition market offers optimized solutions, some research has explored 'real food' alternatives. A study on cyclists found that boiled potatoes provided a similar performance boost to commercial energy gels when consuming equivalent amounts of carbohydrates. However, as noted, the sheer volume of potatoes needed can be a deterrent for some, potentially causing gut issues. Other options like raisins and bananas also provide carbohydrates but come with varying levels of fiber, which can affect digestion speed. Ultimately, 'real food' can be effective, but requires more careful planning and testing during training to ensure gut tolerance and appropriate dosage.

Comparison Table: Gels vs. Sweets


Feature	Energy Gels	Sweets (e.g., Gummy Bears)
Carbohydrate Type	Optimized blend of glucose and fructose for maximum absorption.	Simple sugars like sucrose or corn syrup; less optimized for dual-pathway absorption.
Electrolytes	Typically include sodium and sometimes potassium to replace sweat losses.	Usually contain minimal to no electrolytes, insufficient for endurance needs.
Digestion Speed	Rapidly absorbed and gentle on the stomach; engineered for quick energy.	Can digest slower, especially if they contain fat or gelatin; chewing can be difficult.
Energy Spikes	Formulated for a sustained, steady release, avoiding sharp spikes and crashes.	Can cause sharper blood sugar spikes and subsequent crashes due to less optimized carb sources.
Convenience	Easy to carry, open, and consume on the move; precise dosage in each packet.	Messy, meltable, difficult to handle while exercising; requires counting for proper dosage.
Gut Tolerance	Designed for gut comfort during strenuous activity; test during training recommended.	Higher risk of gastrointestinal distress due to unoptimized formulation.

Conclusion: Personal Preference and Performance Goals

In conclusion, while sweets can provide a source of carbohydrates for energy, they are not "just as good as gels" for optimal endurance performance. Gels are specifically formulated with carbohydrate blends that maximize absorption and minimize gut distress, often including essential electrolytes missing from candy. The convenience and precise dosage of gels make them a superior option for competitive athletes focused on performance. For shorter, less intense training sessions, or for athletes with ironclad stomachs, sweets can work as a cost-effective alternative. However, for longer, more demanding events where every minute and physiological variable counts, relying on engineered sports gels remains the most reliable strategy. The ultimate choice depends on an athlete's individual tolerance, performance goals, and personal preference, but understanding the scientific differences is key to making an informed decision. For further research on athletic nutrition, consult authoritative sources like the Gatorade Sports Science Institute.

Frequently Asked Questions

While gummy bears can provide a source of simple carbohydrates, they lack the optimized glucose-fructose blends and essential electrolytes found in gels. This can lead to less efficient absorption, potential stomach upset, and electrolyte deficiencies over the course of a marathon.

The main risks include inadequate electrolyte replenishment, a higher chance of gastrointestinal discomfort, less efficient absorption of carbohydrates, and the practical challenges of consuming solid, messy items during high-intensity exercise.

Isotonic gels have a similar concentration to body fluids, allowing them to be absorbed without extra water. Standard gels require water for proper absorption. Both are superior to sweets, which lack this optimized formulation for rapid delivery and gut comfort.

For shorter, less intense workouts where glycogen stores are sufficient and sweat loss is minimal (under 60 minutes), simple carbs from sweets are generally not necessary. However, for a workout around 60 minutes, a small amount of easily digested sugar could provide a performance boost.

For endurance exercise over 60 minutes, athletes should aim for 30-60 grams of carbohydrates per hour. For events lasting longer than 2.5-3 hours, higher intakes of 60-90+ grams per hour, using a mix of glucose and fructose, are recommended.

Some 'real food' options like bananas, raisins, and potatoes can be effective sources of carbohydrates. However, they may contain more fiber and require larger quantities to match a gel's carb load, potentially causing GI issues. Testing these alternatives in training is crucial.

Yes, absolutely. An athlete should never try a new fueling strategy on race day. The gut is trainable, and practicing your nutrition strategy with both the type and amount of fuel you plan to use is essential to avoid stomach problems during competition.