The science of fueling with simple sugars
When we exercise for more than an hour, our body's primary fuel source, glycogen (stored carbohydrates), begins to deplete. This is when supplemental fuel becomes necessary to maintain energy levels and prevent a performance drop, commonly known as "hitting the wall". The simple carbohydrates found in candy, such as glucose and dextrose, are rapidly absorbed into the bloodstream, providing an immediate energy boost to working muscles. Complex carbohydrates, like whole grains, take longer to digest, making simple sugars the better choice for quick, mid-run fuel.
Candy's quick-fuel advantage
For endurance efforts, the goal is to replenish blood glucose levels without overwhelming the digestive system. Because certain candies contain almost no fat or fiber, they are digested and converted to energy with minimal gastrointestinal (GI) stress. However, the gut can only absorb a limited amount of carbohydrates per hour—typically 30–60g, though some elite athletes can absorb more with training. Consuming too much too quickly can lead to stomach upset.
Best candies for runners: The low-fat, high-sugar lineup
Not all candy is created equal for running. The best choices are those with a simple ingredient list, focusing primarily on sugar and avoiding fats and excessive fiber. Here are some of the most popular and effective options:
- Gummy Bears: A longtime favorite for many runners, classic gummy bears offer pure sugar and a fast energy burst. Their small size makes portion control easy, and they are quick to chew and digest.
- Jelly Beans: Similar to gummy bears, jelly beans are a fat-free, simple sugar option. Specialty products like Jelly Belly Sport Beans also include electrolytes, which standard candy lacks.
- Swedish Fish: With their chewy texture and low-fat content, Swedish Fish provide a solid carb hit. The soft texture can also be easier to chew while on the move than harder candies.
- Twizzlers: These low-fat, high-sugar twisted treats are easy to carry and don't melt in warmer weather. A few pieces offer a good carb boost and are simple to eat while running.
- Sour Patch Kids: The added sour coating can help combat flavor fatigue that sometimes occurs with overly sweet options. They are high in simple carbs and low in fat.
How candy compares to dedicated energy chews
While candy offers a viable fueling option, it’s not always a perfect substitute for sports-specific products. Energy chews and gels are scientifically formulated to provide an optimal blend of carbohydrates (often a glucose-fructose mix for maximum absorption) and electrolytes, which candy lacks.
Performance fuel vs. candy comparison
| Feature | Candy (e.g., Gummy Bears, Jelly Beans) | Dedicated Energy Chews (e.g., Clif Bloks, Honey Stinger) |
|---|---|---|
| Carbohydrate Blend | Primarily simple sugars (glucose, sucrose). | Often a specific glucose-fructose ratio for efficient absorption. |
| Electrolytes | Typically contains little to no electrolytes, requiring separate supplementation. | Formulated with sodium and sometimes potassium to aid hydration. |
| Carb Dosage | Less precise; requires counting individual pieces to estimate grams. | Pre-measured serving sizes with exact carbohydrate and electrolyte content. |
| Cost | Generally more budget-friendly and widely available. | More expensive due to specialized formulation and packaging. |
| Palatability | A fun, more palatable alternative to traditional gels for some. | May have a slightly different, sometimes less appealing, taste and texture. |
| Convenience | Packaging can be tricky to open mid-run; may melt or become gooey. | Designed for easy consumption and are heat-stable. |
A proper fueling strategy: timing is everything
Knowing when to eat your candy is as crucial as what you eat. For runs lasting over 60-90 minutes, start fueling early to top off your energy stores. A general recommendation for endurance running is to consume 30-60 grams of carbohydrates per hour. For events longer than 2.5–3 hours, this may increase to 60–90 grams per hour, but this requires practice and careful "gut training".
- Start early: Begin your fueling strategy within the first 30-40 minutes of a long run. Do not wait until you feel fatigued.
- Little and often: Instead of eating a large quantity at once, consume a few pieces of candy every 15-20 minutes. This provides a steady supply of carbohydrates and is gentler on the stomach.
- Experiment in training: Always test your fueling plan during training runs, not on race day. This helps you understand what your stomach can tolerate at your typical race pace.
Avoiding stomach issues on the run
Digestive problems are a common concern for runners. To minimize the risk of runner's stomach, follow these tips:
- Avoid fat and fiber: High-fat and high-fiber foods slow down digestion, which can cause cramping and nausea during intense activity when blood is diverted from the stomach to the working muscles. Stick to low-fat, low-fiber candy options.
- Practice "gut training": Your digestive system is trainable. Start with small amounts of fuel during your long training runs and gradually increase the quantity over time to improve your gut's ability to process carbohydrates during exercise.
- Stay hydrated: Dehydration is a significant cause of GI distress during runs. Always drink plenty of water, especially when consuming concentrated sources of sugar like candy or gels.
- Consider multi-carb blends: For high carbohydrate intake (90g+/hr), combining glucose with fructose can increase the absorption rate and reduce the risk of stomach issues, though this is difficult to achieve precisely with standard candy.
Conclusion
For many runners, candy can be an affordable and effective alternative to specialized sports products for mid-run fueling. The key to successfully incorporating candy into your nutrition plan is choosing the right types—low-fat, high-sugar options like gummies or jelly beans—and practicing your fueling strategy during training. While specialized energy chews offer more precise nutrition and added electrolytes, candy provides a simple, accessible source of quick energy. By respecting the body's carbohydrate absorption limits, staying hydrated, and listening to your gut, you can enjoy the occasional treat while maintaining peak performance on your run. Remember, the best fuel is what works for you, and sometimes that comes in a small, colorful package.
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