Does Eating Candy Before a Run Help Fuel Your Workout?

January 12, 2026 •

4 min read

According to sports nutrition research, simple carbohydrates can provide a quick source of energy for muscles during intense or prolonged exercise. However, understanding the timing and type of sugar is crucial to avoid a mid-run 'sugar crash'. While a small, strategic dose of candy might provide a fast boost, a larger intake or poor timing can seriously derail your workout.

Quick Summary

Eating candy before a run can offer a fast energy boost due to its simple sugars, which are quickly converted into glucose for working muscles. This approach is most beneficial for endurance activities lasting longer than 60-90 minutes, or as a quick top-up for shorter, high-intensity efforts. However, improper timing or excessive intake can trigger a blood sugar spike and subsequent crash, causing fatigue and hindering performance. For most workouts, whole-food options or sports-specific products are more strategic choices.

Key Points

Strategic Fueling: Eating a small amount of candy can provide a fast-acting, simple sugar boost for endurance runs over 60-90 minutes, but it's not ideal for all workouts.
Risk of Sugar Crash: Large quantities or poor timing can cause a blood sugar spike followed by a crash, leading to fatigue, dizziness, and reduced performance.
Listen to Your Body: Experiment with pre-run fuel during training, not on race day, to see how your body reacts and to avoid digestive issues.
Choose the Right Carbs: Opt for complex carbohydrates hours before a run for sustained energy, and use simple carbs closer to or during the workout for a quick boost.
Consider Better Alternatives: Whole foods like bananas and purpose-built sports gels offer more balanced nutrition and include electrolytes, unlike most candy.
Timing is Everything: For shorter runs (under 45-60 minutes), stored glycogen is likely sufficient, making extra simple sugars unnecessary.
Not a Complete Solution: Candy lacks the electrolytes essential for maintaining hydration and nerve function during long or intense exercise.

The Science of Sugar and Exercise

To understand the role of candy in pre-run fueling, we first need to look at how the body uses carbohydrates for energy. Carbohydrates are the body's primary fuel source during exercise. They are stored in muscles and the liver as glycogen. During exercise, your body burns this stored glycogen for fuel. When these stores begin to run low, especially during endurance events, your body needs to replenish its energy supply to avoid 'hitting the wall'.

Simple carbohydrates, like the sugars found in candy, are digested and absorbed rapidly, making them an immediate energy source. This is why athletes use energy gels, chews, and drinks, which are essentially fast-acting sugar, to fuel long runs. However, candy and sports nutrition products are not identical. Sports nutrition products are often formulated with specific sugar ratios (like glucose and fructose) to optimize absorption and contain electrolytes, which candy lacks.

The Pros and Cons of Eating Candy Before a Run

The Potential Benefits

Rapid Energy Source: For runs lasting over 60-90 minutes, when your glycogen stores are depleting, a small serving of simple sugar from candy can provide a quick, accessible energy boost to sustain your effort.
Mental Boost: Sometimes, the simple act of having a sweet treat can provide a psychological lift, making the run feel more enjoyable or manageable.
Easy to Carry: Small, wrapped candies are portable and easy to consume on the go, similar to specialized sports chews.

The Significant Risks

The Sugar Crash: The biggest risk is reactive hypoglycemia, or a 'sugar crash'. A large dose of simple sugar causes a rapid spike in blood glucose, triggering an insulin response that overcorrects and causes your blood sugar to plummet. This leaves you feeling fatigued, dizzy, and less focused.
Digestive Distress: Many candies contain high amounts of refined sugar and no fiber or electrolytes, which can lead to stomach cramps, bloating, or nausea during a run, especially in higher quantities.
Poor Timing Issues: Consuming a high-sugar snack right before or during a short, low-intensity run (under 45-60 minutes) is generally unnecessary. Your body already has sufficient glycogen stores for this type of effort.
Lacks Electrolytes: Unlike dedicated sports fuel, candy does not contain electrolytes like sodium, which are critical for hydration and nerve function during long runs.

A Comparison of Fueling Options


Fueling Option	Primary Energy Source	Absorption Speed	Best for...	Potential Drawbacks
Candy (Gummy Bears, etc.)	Simple Sugar (Glucose, Fructose)	Very Fast	High-intensity efforts over 60-90 minutes. Quick boost.	Risk of sugar crash, digestive issues, no electrolytes.
Energy Gels/Chews	Simple Sugars (Glucose/Fructose blend)	Very Fast	Endurance events (marathons, etc.) during the activity.	Can be expensive, some find texture unpalatable.
Banana (Ripe)	Natural Simple Sugars (Fructose, Glucose), Some Fiber	Fast	Pre-run snack (30-60 mins before). Mid-run fuel for longer events.	Can cause some digestive issues in larger quantities mid-run.
Oatmeal	Complex Carbohydrates	Slow	Meal 2-3 hours before a run for sustained energy.	Not suitable for immediate pre-run or mid-run fuel due to fiber.

Strategic Fueling for Optimal Performance

For most runners, candy is not the ideal pre-run fuel. Instead, a strategic approach considering the timing, intensity, and duration of your workout is best.

For Runs Less Than 60 Minutes

For a shorter, low-intensity run, a specific high-sugar snack isn't needed. Your body's stored glycogen is sufficient. If you haven't eaten for a few hours, a small, easily digestible snack like a small banana 30 minutes prior can be beneficial.

For High-Intensity or Endurance Runs (Over 60 Minutes)

This is where simple carbohydrates can play a role. However, it's crucial to practice your fueling strategy during training.

The Day Before: Focus on complex carbohydrates like oatmeal, brown rice, or whole-grain pasta to top off your glycogen stores.
3+ Hours Before: Eat a balanced meal rich in complex carbs and some protein.
30-60 Minutes Before: A small, simple carbohydrate snack like a handful of gummies or a banana can provide a fast-acting boost.
During the Run: For longer efforts, you'll need to replenish carbs. Energy gels, chews, or even a small, easy-to-digest candy can work. Aim for 30-60 grams of carbs per hour for endurance events.

Conclusion: Candy is a Strategic Tool, Not a Staple

While eating candy before a run can provide a quick, simple carbohydrate boost, it is far from an ideal or complete fueling strategy. Its rapid sugar influx and lack of electrolytes and fiber make it a double-edged sword, risking a mid-workout crash and gastrointestinal issues. For most runs, especially shorter ones, it's an unnecessary gamble. For longer, more intense workouts where glycogen is depleted, a very small and strategic amount might offer a benefit, but it should be tested during training. For consistent performance and overall health, prioritizing whole-food carbs and purpose-built sports nutrition products remains the smarter, more reliable choice. Every athlete's body is different, so listening to your own physiology and experimenting cautiously is the key to finding your personal 'sweet spot' for fueling.

Frequently Asked Questions

If you are running for longer than 60-90 minutes, a small, easily digestible candy can be eaten about 30-60 minutes before the run or used strategically during the run to top up energy stores.

It's best to stick to candies that are low in fat and fiber, such as gummies or hard candies. High-fat items like chocolate bars can be harder to digest and may cause stomach upset during exercise.

For most situations, a banana is a better choice as it provides simple sugars along with potassium and some fiber, leading to a more stable energy release. Candy offers a faster, but more volatile, sugar hit.

Energy gels are specifically formulated for athletes. They often contain a blend of different sugars (like glucose and fructose) to optimize absorption and typically include electrolytes, which candy does not.

A sugar crash is a rapid drop in blood sugar and energy levels after a large intake of simple sugars. To avoid it, eat a balanced meal of complex carbs hours before your run and only use small, strategic amounts of simple sugar closer to or during the workout.

For runs under 60 minutes, your body's stored glycogen is usually enough. A snack is often unnecessary, but if you need something, a small, easily digestible option like a few crackers or a small banana is a good choice.

After an intense or long run, simple sugars can help quickly replenish depleted muscle glycogen stores. Pairing a small amount of candy with protein can accelerate recovery, but it's not a complete recovery strategy on its own.