The Science of Endurance Fueling
During endurance exercise lasting over an hour, your body's stored carbohydrates (glycogen) become depleted, leading to fatigue and a potential performance crash known as 'hitting the wall'. To prevent this, athletes need to consume additional carbohydrates during the activity. Both energy gels and candy contain simple sugars that provide a quick source of energy, but their composition and effects on the body can differ significantly.
Energy gels are designed with a precise blend of different carbohydrates, such as glucose, fructose, and maltodextrin. This combination allows the body to absorb a higher quantity of carbohydrates more efficiently than a single sugar type alone, minimizing the risk of digestive issues. The inclusion of electrolytes like sodium and potassium also helps replenish minerals lost through sweat, which is vital for maintaining hydration and preventing muscle cramps.
The Case for Candy: Pros and Cons
Using candy as a fuel source offers a few clear benefits for some runners, but also comes with notable drawbacks compared to purpose-built gels.
The Upside of Snacking
- Cost-Effectiveness: Candy is typically much cheaper than sports nutrition gels, making it an appealing budget-friendly option for training runs.
- Convenience: Easily found at almost any convenience or grocery store, candy is a readily available option.
- Palatability: For runners who dislike the taste or texture of gels, candy can offer a more enjoyable alternative that helps avoid flavor fatigue.
- Immediate Energy: Simple, jelly-based candies are packed with fast-acting sugar that provides a quick energy boost.
The Downsides of a Sugar High
- Lack of Electrolytes: Most candy contains little to no electrolytes like sodium and potassium, which are crucial for fluid balance and nerve function during prolonged sweating.
- Risk of Sugar Crash: Without the balanced sugar blends found in gels, candy can lead to a rapid spike and subsequent crash in blood sugar levels, causing fatigue and irritability.
- Gastrointestinal Distress: Ingredients like fat, fiber, and excessive fructose in certain candies can slow digestion and cause stomach upset or cramping, especially at higher running intensities.
- Inefficient Packaging: Candy wrappers are often difficult to open while running and can become sticky or melt, creating a mess.
- Inconsistent Dosage: Accurately measuring out the necessary carbohydrates per hour from candy can be difficult, potentially leading to under-fueling.
Running Gels vs. Candy: A Comparative Table
| Feature | Optimized Energy Gels | Simple Candy (e.g., Gummies) |
|---|---|---|
| Purpose | Designed for endurance athletes | General-purpose snack |
| Nutrient Profile | Balanced blend of glucose/fructose; includes electrolytes | Primarily simple sugar; lacks electrolytes |
| Digestion Speed | Rapid and optimized absorption; low risk of GI issues | Fast but less controlled absorption; higher risk of GI issues |
| Convenience | Easy-to-open, no-mess packaging | Messy packaging; multiple pieces required |
| Palatability | Specific textures and limited flavor options | Wide variety of flavors; can prevent flavor fatigue |
| Cost | More expensive per serving | Inexpensive |
Best Practices for Using Candy as Fuel
If you choose to use candy for fueling, especially in a pinch or for specific training scenarios, consider these best practices:
- Test It First: Never try a new fueling strategy on race day. Practice with your chosen candy during long training runs to see how your stomach reacts.
- Stick to Simple Sugars: Opt for low-fat, jelly-based candies like gummy bears, jelly beans, or Swedish fish. Avoid candies containing chocolate, nuts, or high fiber, as these can slow digestion.
- Supplement Electrolytes: Since candy lacks essential minerals, you must supplement your electrolyte intake. This can be done with a sports drink, electrolyte tablets dissolved in water, or a salty snack like pretzels.
- Practice Storage and Consumption: Repackage candy into small, resealable plastic bags for easier access and to avoid a sticky mess in your running gear.
Candy Options and What to Avoid
- Best Options: Gummies, jelly beans, fruit snacks, and other low-fat, simple sugar candies work best. Some runners use sour candies like Haribo Tangfastics for a taste variety.
- Not Recommended: Chocolate bars (high fat content), caramel or nougat candies (slow digestion), and hard candies (choking hazard while running at pace) are generally not suitable for mid-run fueling.
The Verdict: Optimal vs. Practical Fueling
While candy can certainly be used as a budget-friendly and accessible alternative to energy gels, it is not a superior substitute for optimal athletic performance. Gels are specifically engineered for the demands of endurance exercise, offering precise dosages of easily digestible carbohydrates and crucial electrolytes. For runners looking for maximum performance, particularly in races or intense training, sticking with a well-formulated sports nutrition product is the safer and more effective option.
However, for a long, slow training run or as a last-resort option, some candy can get the job done. The key is to be mindful of its nutritional limitations and to properly supplement with electrolytes to avoid potential issues. The best approach is to experiment in training to find what works best for your individual needs and stomach, as fueling is a highly personal journey.
Conclusion
In the debate of candy vs. gels, energy gels remain the most reliable and optimized option for serious runners looking to maximize performance and minimize gastric distress. The strategic blend of carbohydrates and electrolytes in gels provides a steady, fast-absorbing energy source that candy simply cannot replicate. However, with careful planning and supplementation, simple candies can serve as a viable and fun alternative, especially during training or as an emergency fuel source. Ultimately, a well-practiced fueling strategy that meets your specific needs, whether with a gel or a gummy bear, is what will get you to the finish line feeling strong.
