Fueling Strategies: The Role of Candy for Long Distance Running

December 31, 2025 •

4 min read

Endurance activities like long-distance running require consistent energy replenishment. Simple carbohydrates are a readily available fuel source for the body during prolonged exercise. Understanding the potential role of candy for long distance running involves examining its nutritional composition and how it might fit into an athlete's fueling plan.

Quick Summary

Examines how simple carbohydrates provide energy for long-distance runners and discusses various types of candies that contain these sugars. Considers factors like texture, ingredients, and individual tolerance when exploring candy as a potential fueling option.

Key Points

Carbohydrates are Essential: Long-distance running relies heavily on carbohydrate stores for energy, and supplementing during longer runs is often necessary [1, 2].
Simple Sugars for Quick Energy: Candy often provides simple carbohydrates that are rapidly absorbed, offering a fast energy source during endurance exercise [3].
Choose Wisely: Candies low in fat and fiber, such as gummies or jelly beans, are generally better options for mid-run fueling to minimize digestive issues [4].
Electrolytes are Crucial: Most candies lack essential electrolytes, so runners must supplement with electrolyte drinks or other sources when using candy to maintain hydration and muscle function [6].
Test During Training: Individual tolerance to candy varies. Experimenting with different types and amounts during training runs is important to avoid stomach discomfort on race day [5].
Candy is a Simple Source: While candy offers simple carbs, it typically lacks the comprehensive nutritional balance of specially formulated sports nutrition products [7].

The Importance of Carbohydrates in Endurance Sports

During long-distance running, the body primarily utilizes carbohydrates stored as glycogen in muscles and the liver for energy [1]. As runs extend beyond 60-90 minutes, these glycogen stores can become depleted, leading to fatigue. Supplementing with carbohydrates during the run helps maintain blood glucose levels and can extend performance [2].

Carbohydrates are broadly classified into simple and complex. Simple carbohydrates, such as glucose and fructose, are quickly absorbed into the bloodstream, providing a rapid source of energy. Complex carbohydrates, found in foods like whole grains, are broken down more slowly [3]. For immediate energy needs during sustained exercise, simple carbohydrates are often preferred.

Candy as a Source of Simple Carbohydrates

Many types of candy are primarily composed of simple sugars. This makes them a potential, albeit basic, source of carbohydrates for runners. However, not all candies are suitable, and factors beyond just sugar content are important to consider.

Types of Candy to Consider

Candies that are low in fat and fiber are generally better choices for consumption during a run. Fat and fiber can slow down digestion and potentially cause stomach discomfort during exercise [4].

Gummies and Chews: These are often made primarily from sugar and gelatin, offering a concentrated source of simple carbohydrates. Their texture can be easy to consume while running.
Hard Candies: While also providing simple sugars, hard candies require more time to dissolve and may not be as convenient for quick energy intake during a run. They also pose a potential choking hazard if not consumed carefully.
Jelly Beans: Similar to gummies, jelly beans are a source of simple sugars. Their small size can make them easy to portion.

Candies to Generally Avoid

Candies high in fat, such as chocolate bars, or those with significant fiber content are less ideal for mid-run fueling due to potential digestive issues. The fat in chocolate slows down the rate at which sugar is absorbed [4].

Factors Beyond Sugar Content

While simple sugars are the primary benefit of candy for fueling, other aspects are important to consider for long-distance runners:

Texture and Digestibility: The texture of candy can impact how easy it is to chew and swallow while breathing heavily during a run. Gummies or chews may be easier than hard or sticky candies. Individual tolerance to different ingredients can also vary [5].
Ingredients: Be mindful of artificial colors, flavors, and other additives in candy. While generally safe, some individuals may have sensitivities. Checking ingredient lists is advisable.
Electrolyte Content: Most candies do not contain electrolytes like sodium and potassium, which are lost through sweat and are crucial for hydration and muscle function [6]. Relying solely on candy may mean needing to supplement with electrolytes from other sources.
Individual Tolerance: Every runner's digestive system is different. What works for one person may cause discomfort in another. Experimentation during training runs is essential to determine what candies, if any, are tolerated [5].

Integrating Candy into a Fueling Strategy

If a runner chooses to incorporate candy into their fueling plan, it should be part of a broader strategy that includes proper hydration and electrolyte replacement. Candy provides simple carbohydrates but typically lacks other nutrients beneficial for endurance performance. It's often viewed as a supplementary fuel source rather than a complete replacement for sports-specific nutrition products which are formulated with athletic needs in mind, sometimes including a mix of different carbohydrates and electrolytes [7].

Proper planning and practice are key when using any new fueling approach during long-distance running. Understanding the limitations of candy and how it fits into overall nutritional needs is crucial for successful and comfortable running.


Candy Type	Primary Benefit	Potential Drawbacks	Key Consideration
Gummies/Chews	Quick simple sugars	Can be sticky	Easy to consume while moving.
Hard Candies	Simple sugars	Slow to consume; choking risk	Requires careful consumption.
Jelly Beans	Simple sugars; portionable	Texture can vary	Good for small, frequent intake.
Chocolate	Contains carbs; some protein	High in fat, slow digestion	Generally not suitable during a run.
Licorice	Simple sugars	Often contains fiber, can be chewy	Check ingredients for fiber.

Conclusion

Considering what is the best candy for long distance running involves recognizing that candy can serve as a source of simple carbohydrates for quick energy. Options like gummies, chews, and jelly beans are often preferred due to their simple sugar profile and lower fat/fiber content compared to other candies. However, candy should not be the sole component of an endurance fueling strategy. Factors such as texture, ingredients, electrolyte needs, and individual digestive tolerance are critical. Runners considering candy as a fuel source should experiment during training and ensure they have a comprehensive hydration and electrolyte plan in place. For many, specially formulated sports nutrition products offer a more balanced and complete approach to fueling long runs, but certain candies may serve as a convenient and accessible option when used thoughtfully as part of a well-tested plan.

Frequently Asked Questions

Simple carbohydrates are quickly absorbed into the bloodstream, providing a rapid source of glucose for working muscles during exercise, which helps prevent fatigue during prolonged efforts [3].

Not all candy is suitable for running. Candies high in fat or fiber should generally be avoided during a run as they can slow digestion and potentially cause stomach upset. Simple, low-fat options like gummies or jelly beans are often preferred [4].

Yes, it is important to stay hydrated when consuming candy or any carbohydrates during a run. Water helps with digestion and absorption. Electrolyte drinks can also be beneficial as most candies do not contain electrolytes [6].

Consuming large amounts of simple sugar at once can lead to a rapid spike and then a drop in blood sugar, sometimes referred to as a sugar crash. Consuming smaller, more frequent portions and maintaining hydration can help manage blood sugar levels [2].

Candy, as a source of simple carbohydrates, is typically used during a long run to replenish energy stores as they become depleted. A balanced meal with complex carbohydrates before a run provides sustained energy [1, 2].

Some companies produce energy chews or jelly beans specifically designed for athletes. These often contain a blend of carbohydrates, electrolytes, and sometimes caffeine, tailored for sports performance [7].

The best way to determine if your stomach can tolerate candy during a run is to experiment during your training. Start with small amounts on shorter long runs and see how your body reacts before using it on race day [5].