Can I Use Candy Instead of Running Gels? An Athlete's Guide

November 12, 2025 •

4 min read

According to sports nutrition research, the body relies on easily accessible simple sugars to fuel high-intensity exercise. So, can I use candy instead of running gels to tap into that needed energy? While simple sugars in candy can provide a quick boost, athletes should understand the key differences in formulation, absorption, and electrolyte content before swapping their sports nutrition for a pack of sweets.

Quick Summary

This guide compares candy and running gels, examining their nutritional content, absorption rate, and convenience for endurance athletes. It helps runners determine when and if candy is an acceptable substitute for performance-optimized gels.

Key Points

Gels Offer Superior Formulation: Running gels are scientifically engineered with optimal glucose-fructose ratios and electrolytes for efficient absorption and minimized GI distress.
Candy Lacks Electrolytes: Unlike gels, most candy provides minimal or no electrolytes, which are crucial for hydration and preventing cramps during endurance activities.
Fat in Candy is Problematic: Avoid candy with high fat or fiber, as it slows digestion, delaying energy delivery and potentially causing stomach upset during a run.
Convenience Favors Gels: Gels come in non-messy, easy-to-open packaging, whereas candy can be sticky, melt, or be difficult to handle during a run.
Candy Can Work for Less Intense Runs: For lower-intensity training, simple sugar candies like gummy bears can be a cost-effective and palatable alternative to gels, provided you supplement with electrolytes.
Practice Fueling in Training: Regardless of your fuel choice, always test your nutrition strategy during long training runs to ensure your stomach can tolerate it before race day.

The Science of Fueling: Gels vs. Candy

For any endurance activity lasting over 60-90 minutes, your body needs to replenish its carbohydrate stores to maintain energy levels and delay fatigue. While both running gels and candy contain sugar, their effectiveness for athletic performance differs significantly due to their specific formulations and ingredient profiles. Running gels are purpose-built sports nutrition products, formulated with precise ratios of carbohydrates (like maltodextrin and fructose), electrolytes (sodium, potassium), and sometimes caffeine. This specialized blend ensures rapid absorption and reduced risk of gastrointestinal (GI) distress, especially during high-intensity efforts.

Candy, on the other hand, is a general confectionary item. While candies like gummy bears or Swedish Fish consist mainly of simple sugars, they often lack the optimized carb ratios, electrolytes, and other performance-enhancing additives found in gels. Candies containing fat (like chocolate bars) can slow down digestion, making them unsuitable for quick energy delivery during a run.

Can Candy Be a Viable Alternative? Exploring the Pros and Cons

Some runners do use candy, particularly jelly-based varieties, during training or races, and it can be effective in certain situations. The primary benefits often cited are cost-effectiveness and taste familiarity. A handful of gummy bears can provide a similar carbohydrate load to a single gel packet for a fraction of the price. For longer, lower-intensity efforts where GI stress is less of a concern, candy can offer a welcome change from the monotony of gels. However, the drawbacks often outweigh the benefits, especially when performance is the priority.

The Downsides of Using Candy

One of the main disadvantages is the lack of crucial electrolytes like sodium and potassium, which are essential for fluid balance during prolonged exercise. Without them, your body is at a higher risk of dehydration and hyponatremia. Furthermore, the packaging and consumption of candy can be far less convenient. Opening sticky wrappers with sweaty hands is cumbersome, and the risk of candy melting or becoming a gooey mess is high. The simple sugar content can also lead to a rapid spike and crash in blood sugar, which is detrimental to sustained performance.

Running Gels vs. Candy: A Comprehensive Comparison

To make an informed decision, it's helpful to compare the two fueling options side-by-side. The table below highlights the critical differences for endurance athletes.


Feature	Running Gels	Candy (e.g., Gummy Bears)
Carbohydrate Profile	Optimized blend of maltodextrin and fructose for maximum absorption (often 2:1 ratio).	Typically single-source sucrose, leading to slower or less efficient absorption.
Electrolyte Content	Fortified with sodium, potassium, and sometimes other minerals crucial for hydration.	Generally contains minimal to no electrolytes.
Digestion Speed	Designed for rapid digestion and absorption, minimizing gut distress, particularly when taken with water.	Varies by type; fat content in some candies can significantly slow digestion.
Convenience	Easy-to-open, compact, and non-melting packets for seamless on-the-go consumption.	Sticky, messy, and less practical packaging that can melt or freeze.
Flavor & Texture	Wide variety of flavors, though some find the texture or artificial taste unappealing.	Familiar and often more palatable taste and texture; can help with flavor fatigue.
Cost	More expensive per serving due to specialized formulation.	Significantly more affordable per serving.

What Type of Candy is Best for Running?

If you do choose to use candy for a long training run, opt for simple, jelly-based options that are low in fat and fiber. Gummy bears, jelly beans, and Swedish Fish are often cited as good choices because they are primarily simple sugars and easy to digest. Avoid candies with chocolate, nuts, or high fat content, as these will hinder the rapid energy delivery your body needs. Remember to supplement with electrolyte-rich fluids, as candy provides very little sodium.

Strategic Fueling for Long-Distance Athletes

Ultimately, your fueling strategy should be determined by your race-day goals and personal tolerance. For serious racing where every second counts and optimal performance is critical, the precise, fast-absorbing, and electrolyte-rich formulation of a running gel is superior. For more relaxed training runs, especially in cooler weather, experimenting with candy can be a cost-effective and fun alternative. It is crucial to practice your fueling strategy during training, regardless of your choice, to understand how your stomach reacts. Some athletes find a hybrid approach works well, using gels for high-intensity race segments and candy for easier portions of a long run to avoid flavor fatigue. The key is consistency and ensuring you consume 30-60 grams of carbohydrates per hour during efforts lasting longer than 60-90 minutes, adjusting based on intensity. For deeper insights into athletic nutrition, consult authoritative sources like the Gatorade Sports Science Institute or leading sports performance websites like Runner's World.

Conclusion: The Right Fuel for the Right Run

While candy can act as a quick source of carbs in a pinch, it lacks the scientific formulation and essential electrolytes of a dedicated running gel. For peak performance and reliable energy delivery during serious events, sticking to sports nutrition products is the most dependable choice. For everyday long-distance training where lower-stakes experimentation is possible, a simple candy option can be a fun and budget-friendly alternative. The decision ultimately rests on your priorities: a scientifically optimized fuel source or a more basic, but enjoyable, sugar boost. What matters most is that you find a fuel source that works for your body and your goals.

Note: Before making significant changes to your fueling plan, especially for a race, it is always recommended to test it thoroughly during training to avoid gastrointestinal issues on race day.

The Final Verdict

For a convenient, balanced, and scientifically-optimized fuel source that minimizes gut distress during high-performance races, dedicated running gels are the clear winner. However, for recreational runners on a budget or those seeking a novel twist on their long run fuel, simple, jelly-based candy can serve as a suitable alternative for less intense training runs. Ultimately, the right choice depends on your specific needs, personal tolerance, and the intensity of your effort.

Frequently Asked Questions

Using candy can pose risks, primarily the lack of electrolytes and the potential for gastrointestinal distress due to the non-optimized sugar content. The higher concentration of simple sugar can also lead to a rapid spike and crash in blood sugar. Dental health could also suffer from frequent consumption of sticky, sugary candies.

The best candies for running are simple, jelly-based sweets with little to no fat, fiber, or protein. Examples include gummy bears, Swedish Fish, and jelly beans, which primarily contain quick-digesting simple sugars.

This depends on the specific product, but a typical running gel provides 20-30 grams of carbohydrates. You must check the nutrition label of your candy and calculate how many pieces are needed to reach the same carbohydrate target. This is less convenient and precise than a gel.

For ultra-long events, where intensity is often lower and flavor fatigue is a factor, some athletes successfully incorporate candy. However, the lack of electrolytes and balanced carb ratios means it should be used strategically and supplemented with other, more complete sports nutrition.

Candy packaging is not designed for athletes. It can be difficult to open with sweaty hands, and temperature can be an issue. In cold weather, it can harden, and in heat, it can melt into a sticky mess.

It is more likely to cause a sugar spike and subsequent crash compared to a performance-engineered running gel. Running gels are formulated to provide a more sustained energy release, particularly those with a multi-carbohydrate blend.

For runs shorter than 60 minutes, you likely don't need any fuel at all, as your body's glycogen stores are sufficient. For runs just over an hour, a few pieces of candy might work, but it's not a necessary or optimal choice.