The Science Behind Sugar and Running
To understand if candy can make you run faster, you first need to understand how your body uses carbohydrates for fuel. Carbohydrates are your body's primary energy source, which are broken down into glucose and stored as glycogen in your muscles and liver. During exercise, particularly intense or long-duration activity, your body burns through its limited glycogen stores. To delay fatigue and maintain pace, runners must refuel with carbohydrates mid-run.
Candy, rich in simple sugars like sucrose (glucose + fructose), offers a quick source of these much-needed carbohydrates. This is particularly useful for endurance athletes participating in events lasting over 60 minutes, where topping up glycogen is essential. However, this is a double-edged sword. Consuming large amounts of high-glycemic (GI) foods like candy too close to the start of a run can cause a sharp spike in blood sugar, followed by a rapid crash in energy levels (hypoglycemia), which can hurt performance.
Timing is Everything
The key to using sugar effectively is strategic timing. For runs under an hour, most runners have sufficient glycogen stores and don't require extra fuel. For efforts longer than 60 minutes, a sustained intake of carbohydrates becomes beneficial. Taking small, regular doses of fast-digesting sugars—such as those found in gummy candies or energy gels—can keep energy levels steady and prevent hitting the wall. The body can absorb a combination of glucose and fructose faster than glucose alone, which is why many specialized sports fuels use a blend.
The Risks and Benefits of Candy Fueling
While candy can provide a quick sugar hit, it's not a perfect fuel source. There are several pros and cons to consider before ditching your gels for a pack of gummies.
Potential Downsides
- Lack of Electrolytes: Unlike sports gels and chews, most candies contain little to no electrolytes like sodium and potassium, which are crucial for hydration and preventing cramps, especially during long, sweaty runs.
- GI Distress: Excessive sugar intake or consuming candy with high levels of fat or fiber can cause gastrointestinal upset, nausea, or cramping mid-run.
- Sugar Crash Risk: As mentioned, improper timing or overconsumption can lead to a 'sugar crash,' where a sudden drop in blood glucose leaves you feeling fatigued, shaky, and irritable.
- Dental Health: Frequent consumption of sugary, sticky candies can increase the risk of tooth decay, a factor not typically associated with fluid-based sports drinks or gels.
- Inconvenience: Candy packaging is not designed for easy, one-handed access while running, and melted candies can create a sticky mess.
Potential Benefits
- Cost-Effective: Candy is significantly cheaper per serving than commercial energy gels or chews, making it an attractive budget-friendly option for training.
- Taste: Many runners prefer the taste and texture of real candy over the often-artificial flavors of sports nutrition products, which can increase enjoyment and compliance with fueling plans.
- Availability: Candy is readily available at virtually any convenience store or gas station, providing a last-minute fueling option in a pinch.
Candy vs. Sports Gels: A Comparison
To highlight the differences, let's compare a generic sports energy gel with a popular candy choice for runners, such as gummy bears.
| Feature | Sports Energy Gel (e.g., 30g serving) | Gummy Bears (e.g., 40g serving) |
|---|---|---|
| Carbohydrates | Optimized mix of glucose and fructose for maximum absorption | Primarily simple sugars (sucrose, corn syrup) |
| Electrolytes | Typically includes sodium and potassium to aid hydration | Generally contains very few to no electrolytes |
| Performance Additives | Often includes caffeine, amino acids, or other enhancers | No performance-specific additives |
| Digestion | Formulated for rapid and easy digestion during exercise | Can be heavy on the stomach, causing potential GI issues |
| Packaging | Designed for easy, one-handed opening and consumption on the move | Difficult to open and consume while running, prone to melting |
| Cost | Relatively expensive per serving | Significantly cheaper per serving |
Tips for Fueling with Candy
If you decide to incorporate candy into your running nutrition plan, it is important to do so with care. Here are a few tips:
- Practice in Training: Never try new fuel on race day. Experiment with different types and amounts of candy during long training runs to see what your stomach can tolerate.
- Choose Wisely: Select low-fat, low-fiber, and non-sticky options. Gummy bears, fruit chews, and Swedish Fish are often cited as suitable choices, while chocolate bars and hard candies are generally a bad idea.
- Combine with Water: To help with digestion and hydration, always consume candy with plenty of water. Candy without fluid can increase the risk of GI issues.
- Consider Electrolytes: Since candy lacks electrolytes, you may need to supplement with a sports drink or electrolyte tablets to maintain proper hydration levels, especially on hot days or during longer efforts.
- Mind the Dosage: Stick to small, controlled servings at regular intervals, just as you would with gels. This helps avoid a significant blood sugar spike and crash.
The Role of Whole Foods
While candy provides a simple sugar boost, it's essential to remember that it lacks the vitamins, minerals, and fiber of whole-food carbohydrate sources. Nutrient-dense options like dried fruit (e.g., dates, raisins), bananas, or even homemade energy chews can provide quick-digesting fuel alongside additional nutritional benefits. These can be an excellent alternative or supplement to candy, particularly for those with sensitive stomachs or a desire for a more natural approach to fueling.
Conclusion
So, can candy make you run faster? Yes, but with significant caveats. During endurance efforts over 60 minutes, the simple sugars in candy can provide a fast and effective carbohydrate boost to fuel working muscles, potentially increasing your speed and delaying fatigue. However, the approach is not without risks, including the potential for a sugar crash, GI distress, and the absence of crucial electrolytes. For serious athletes, commercially formulated sports gels and chews remain the more optimized choice, offering a balanced carbohydrate profile and electrolytes in a convenient package. For casual runners or those seeking a more budget-friendly option, strategically incorporating certain types of candy into your fueling plan during training can be an effective strategy. As with any nutrition strategy, practice and moderation are key. For more in-depth information on endurance fueling, visit the International Olympic Committee's official consensus statement on carbohydrate nutrition.
