The Science of Mid-Run Fueling
For endurance sports lasting over 60-90 minutes, your body's stored glycogen begins to deplete, leading to a drop in performance often called 'hitting the wall'. To prevent this, supplementing with carbohydrates is crucial. Both running gels and certain types of candy provide the simple sugars needed for rapid energy, but their formulations and overall benefits differ significantly. Understanding these differences is key to optimizing your race day or long-run nutrition.
Why Carbohydrate Type and Ratio Matters
Not all sugars are absorbed equally by the body. Energy gels are often formulated with a blend of different carbohydrates, such as a glucose and fructose ratio, to maximize absorption. The body can absorb about 60 grams of glucose per hour, but adding fructose, which uses a different intestinal transporter, can increase total absorption to up to 90 grams per hour. This balanced blend is specifically engineered for sustained performance and to reduce the risk of gastrointestinal (GI) distress. Many candies, by contrast, use high-fructose corn syrup or just a single type of sugar, which is not optimized for rapid, high-volume absorption during intense exercise.
Electrolytes: A Critical Difference
Sweating during prolonged exercise causes a loss of vital electrolytes like sodium and potassium. Running gels are specifically designed to replace these lost minerals, with many containing added electrolytes. For example, a typical gel might contain 50-80mg of sodium. Most candies, however, lack these crucial electrolytes, meaning athletes would need a separate source, like a sports drink or salt tablets, to maintain proper hydration and prevent cramping. Relying on candy alone neglects this essential component of performance fueling.
Comparison: Candy vs. Running Gels
| Feature | Running Gels | Candy (e.g., Gummy Bears) |
|---|---|---|
| Nutrient Composition | Formulated blend of multiple carb types (e.g., glucose/fructose), electrolytes, sometimes caffeine or amino acids. | Primarily simple sugars; typically lacks performance-enhancing additives and electrolytes. |
| Convenience | Easy to carry, open, and consume on the move. Engineered for quick swallowing without needing to chew extensively. | Requires chewing, which is difficult at high intensity. Can be messy, melt, or become sticky. |
| Digestive Impact | Often formulated to be gentle on the stomach, especially isotonic versions. Minimal risk of GI upset when combined with water. | Can cause GI distress, especially with excessive consumption or candies containing fats (e.g., chocolate), which slow digestion. |
| Portion Control | Single-serving packets provide a precise, pre-measured dose of carbohydrates, typically 20-25 grams. | Requires consuming a larger volume for the same carbohydrate load, making dosing less precise and more cumbersome. |
| Cost | Generally more expensive per serving, but formulated specifically for performance. | Significantly cheaper per gram of sugar, but may not be as effective for performance. |
| Taste | Flavors can be subjective, and some find them unpalatable. | Wide variety of enjoyable flavors and textures, which can help with palate fatigue. |
Training vs. Race Day Fueling
For casual training runs, especially shorter ones, many runners find that candy like gummy bears, Swedish Fish, or Sour Patch Kids works fine. These options are inexpensive, taste good, and provide a quick burst of sugar. They are less precise in terms of carb and electrolyte delivery, but this is less critical during a low-stakes training session. However, on race day, where every element of performance is optimized, running gels offer a strategic advantage. Their precise formulation, optimal carb ratios, and added performance ingredients like electrolytes or caffeine minimize risks and maximize efficiency. Testing a variety of fueling options during training, both gels and candies, is the only way to find what works best for your body.
The Final Verdict
Ultimately, the choice between candy and gels depends on your running goals. For the recreational runner on a budget or on a shorter training run, candy can be a perfectly acceptable and enjoyable source of simple carbohydrates. However, for the serious endurance athlete looking to maximize performance, a purpose-built running gel is the superior choice. The optimized carb blend, inclusion of electrolytes, and convenient packaging are specifically designed to address the unique physiological demands of endurance sport. While candy might be a fun distraction, a gel is a targeted performance tool. For more information on sports nutrition, consult resources like the International Society of Sports Nutrition: https://www.issn.org.
Conclusion
While candy can supply the simple sugars needed for a quick energy boost during a run, it is not a direct replacement for a scientifically formulated running gel. Gels are specifically engineered with optimal carbohydrate blends, electrolytes, and sometimes caffeine to maximize absorption, sustain performance, and prevent GI distress. While candy offers a cheaper, tastier, and convenient option for casual or shorter training runs, serious endurance athletes benefit from the targeted nutritional profile and reliability of running gels. The key is to experiment with different fuels during training to see what your stomach tolerates and what best supports your performance goals.
