How Many Gummy Bears When Running for Optimal Performance?

January 8, 2026 •

4 min read

According to sports dietitians, endurance athletes can consume 30-90 grams of carbohydrates per hour during longer activities. This means the number of gummy bears when running depends on the carbohydrate content of the specific brand and your individual fueling needs. While a cost-effective alternative to commercial products, they require careful planning to avoid digestive issues and ensure adequate energy.

Quick Summary

This guide breaks down how to calculate the correct number of gummy bears for fueling runs. It covers carbohydrate needs, timing, and brand-specific examples. Key comparisons with commercial gels and chews are also included to help runners make informed decisions for their fueling strategy.

Key Points

Calculate Based on Carbs: Determine the number of gummy bears needed per hour by checking the specific brand's carbohydrate content, which varies significantly.
Consume 30-60g Carbs/Hour: For runs over 90 minutes, most runners require 30-60 grams of carbohydrates per hour, which you can deliver via gummy bears.
Fuel in Small, Frequent Doses: Instead of eating a large amount at once, consume a few gummies every 15-20 minutes to maintain steady energy levels and aid digestion.
Supplement Electrolytes: Regular gummy bears lack electrolytes like sodium, so supplement with an electrolyte drink or tablets to prevent imbalance.
Practice During Training: Always test your gummy bear fueling strategy during long training runs to ensure your stomach can tolerate them on race day.
Mind the Mess: Gummy bears can be sticky and hard to handle; use small, pre-portioned bags or pouches to manage them cleanly on the run.
Gummy Bears vs. Gels: While cheaper, gummy bears are less convenient and lack the added electrolytes and specific carb ratios of commercial gels and chews.

The Science of Carbohydrates for Runners

For endurance activities lasting longer than 60-90 minutes, runners rely heavily on stored carbohydrates (glycogen) for energy. Once these stores are depleted, a phenomenon often called "hitting the wall" occurs, where performance significantly declines. To prevent this, supplementing with easily digestible carbohydrates mid-run is crucial. Simple sugars, like those found in gummy bears, provide a quick and readily available fuel source to replenish blood glucose levels.

The recommended intake varies based on run duration and intensity. For runs lasting 1 to 2.5 hours, 30-60 grams of carbohydrates per hour is a solid target. For ultra-endurance events exceeding 3 hours, a higher intake of 60-90 grams per hour may be necessary. The carbohydrates in gummy bears, typically glucose syrup and other sugars, offer this fast energy without the fat or fiber that can cause stomach upset.

Calculating Your Gummy Bear Intake

The number of gummy bears needed depends on their nutritional content, which varies by brand. It is essential to check the serving size and carbohydrate count on the specific package you purchase. For example, some brands like Haribo may contain around 23 grams of carbohydrates per 13 bears.

A Step-by-Step Guide to Calculating Gummy Bear Fuel:

Find the Carb Content: Look at the nutritional information for the specific gummy bear brand. Find the grams of carbohydrates per serving and the number of gummies in that serving.
Determine Your Needs: Decide on your hourly carbohydrate goal based on your run's duration and intensity (e.g., 30-60g per hour).
Calculate per Gummy: Divide the carbohydrate grams per serving by the number of gummies in that serving to find the carb count per individual gummy.
Figure Your Intake: Divide your hourly carbohydrate goal by the carb count per gummy to determine how many bears to consume per hour.

Example Calculation: Using Haribo Goldbears (13 bears = 23g carbs) and a goal of 45g carbs per hour.

Carbs per gummy: 23g / 13 bears = ~1.77g carbs per bear.
Gummies per hour: 45g / 1.77g = ~25 gummy bears per hour.

Timing Your Fueling Strategy

Instead of eating all your gummies at once, it's best to consume them in smaller, frequent doses to maintain a steady energy supply and avoid spikes and crashes. A common strategy is to start fueling around 30 minutes into your run and then take a few gummies every 15-20 minutes thereafter. This method helps with gut absorption and minimizes the risk of stomach issues.

Comparison: Gummy Bears vs. Energy Gels & Chews

Choosing between gummy bears and commercially available energy products involves considering several factors. While gummy bears are a cheap and effective carbohydrate source, specialized running fuels offer unique advantages.


Feature	Gummy Bears (e.g., Haribo)	Commercial Energy Gels/Chews (e.g., GU, Clif Bloks)
Cost	Much more affordable. A bulk bag costs a fraction of a box of gels.	More expensive, with costs per serving significantly higher.
Electrolytes	Typically contain very few or no added electrolytes like sodium.	Formulated with added electrolytes to help with fluid balance.
Carb Density	Require eating more pieces to get the same amount of carbs as a concentrated gel.	Higher concentration of carbohydrates in a smaller, more convenient package.
Portability	Can be sticky and messy to handle while running, especially in warmer weather.	Engineered for easy, mess-free consumption with tear-off packaging.
Chewability	Vary in chewiness; some brands require more chewing, which can be difficult while breathing heavily.	Designed for easier consumption and digestion while in motion.
Gut Tolerance	Simple sugars can cause gastrointestinal distress if consumed too quickly or in large quantities.	Often formulated with a blend of sugars (glucose, fructose) for better absorption and reduced gut upset.
Flavor	Wide variety of familiar and enjoyable flavors.	Extensive range of performance-oriented flavors and textures.

Potential Downsides and How to Address Them

While gummy bears can be a good low-cost option, they are not a perfect fuel source. The primary drawbacks are the lack of electrolytes and potential for digestive issues. Electrolytes, especially sodium, are lost through sweat and are crucial for maintaining fluid balance and muscle function during long runs. Running with gummy bears alone may lead to a sodium imbalance, causing stomach upset and dehydration. This can be easily remedied by supplementing with electrolyte tablets or a sports drink during your run.

Another logistical challenge is their packaging and stickiness. Runners often find it messy to retrieve gummies from a baggie during a run. One simple solution is to pre-bag them in smaller, individual portions, or use a reusable silicone pouch. Experimenting with different carrying methods during training is key to finding what works best for you.

Creating Your Gummy Bear Fueling Plan

Training with your planned nutrition is non-negotiable. Race day is not the time to introduce a new fueling strategy. Practice on your long training runs to gauge your stomach's tolerance for both the quantity and frequency of gummy bear consumption. Start with a lower carb intake (e.g., 30g per hour) and gradually increase to find your personal sweet spot, paying close attention to how your body responds.

For runs 60-90 minutes: You likely don't need fuel but can practice with a small handful of gummy bears (10-15) if desired.
For runs over 90 minutes: Aim for 30-60 grams of carbs per hour, which translates to roughly 15-30 gummy bears hourly, depending on the brand.
For ultra-marathons: Consider a higher range of 60-90 grams per hour, but combine gummies with other fuel sources and electrolytes to avoid relying solely on simple sugars.

In conclusion, gummy bears can be an effective and budget-friendly mid-run fuel, provided you understand their limitations. By calculating your intake based on their specific carb content and supplementing with electrolytes, you can leverage their fast-acting sugars to power your long runs. Don't forget to practice your fueling strategy in training to ensure a smooth and successful race day. (https://www.runnersneed.com/expert-advice/nutrition-and-hydration/running-nutrition.html)

Frequently Asked Questions

Yes, gummy bears can be effective for fueling runs lasting over 60-90 minutes. They contain simple sugars that provide a quick source of carbohydrates for energy replenishment, similar to specialized energy gels.

The equivalent number of gummy bears varies by brand and gel. For example, if a gel has 25g of carbs and a Haribo Goldbear has ~1.77g of carbs, you would need about 14 bears to equal one gel. Always check the specific nutrition labels.

For runs over 90 minutes, start consuming your gummy bears about 30 minutes into the run. Continue to eat a few every 15-20 minutes to maintain a steady energy supply.

Yes, it is highly recommended. Most gummy bears lack the electrolytes, such as sodium, that are lost through sweat. You should use an electrolyte-specific sports drink or add electrolyte tablets to your water to avoid imbalances and stomach issues.

Yes, many runners use gummy bears for marathon fuel, especially as a cost-effective alternative. It is crucial to practice your fueling strategy during training, including managing stickiness and supplementing electrolytes.

To avoid stickiness and mess, pre-portion your gummy bears into small, resealable snack bags or a dedicated silicone pouch. This allows you to easily grab and consume a few at a time without handling the entire batch.

Stomach issues can occur from eating too much at once, lack of hydration, or not getting enough electrolytes. Try slowing down, taking smaller and more frequent doses, and ensuring you are drinking plenty of fluids with electrolytes.