The Science Behind Your Sugar Rush
To understand if it's a good idea to eat candy before a run, you must first grasp how your body uses carbohydrates for fuel. Your body's primary energy source during exercise is glucose, which is derived from carbohydrates. Carbohydrates come in two main forms: simple and complex. Simple carbohydrates, or sugars, are quickly digested and provide a rapid release of glucose into the bloodstream, while complex carbohydrates are broken down more slowly, offering a sustained energy release.
When you eat candy, you consume simple sugars. Your body rapidly processes these, causing your blood sugar to spike. To manage this spike, your pancreas releases a large amount of insulin, which helps move the glucose into your cells. This process can cause a rapid and significant drop in blood sugar, known as a 'sugar crash,' leaving you feeling fatigued and sluggish. The timing of this process is critical. If the crash occurs mid-run, your performance will suffer.
The Case for Strategic Candy Consumption
For endurance athletes, such as marathoners, candy can be a surprisingly effective part of a fueling strategy, but only when used correctly. For runs lasting 60 to 90 minutes or more, muscle glycogen stores can become depleted, and a rapid intake of carbohydrates is needed to maintain energy and prevent 'hitting the wall'. Sports dietitian Stephanie Hnatiuk notes that sports gels and chews are essentially just 'fancy sugar,' making simple candy a potentially cheaper alternative for replenishing glucose.
When choosing candy for mid-run fueling, the type matters. Gummy bears, fruit chews, and certain types of licorice (like Twizzlers) are often preferred because they are primarily simple sugar, low in fat, and easy to digest. Some endurance athletes even use strategies like swishing a carbohydrate solution and spitting it out, showing that the body's response to sugar can be leveraged for a short boost. This rapid absorption is precisely what is needed during prolonged, intense exercise, but it's a strategy best practiced during training to ensure gut tolerance.
The Risks of Poorly Timed Sweet Treats
Eating candy at the wrong time can lead to several performance-hindering issues. A major risk is the aforementioned sugar crash, which can zap your energy and leave you feeling worse than if you hadn't eaten anything at all. Another common problem is gastrointestinal (GI) distress. High-fiber or high-fat candies, such as candy bars containing chocolate, nuts, and nougat, take longer to digest and can lead to cramping, bloating, and other uncomfortable symptoms. Your body diverts blood flow away from the digestive system to your working muscles during a run, making it harder to process heavier foods. The extra preservatives and food dyes in some candies can also irritate sensitive stomachs.
For shorter, lower-intensity runs (under an hour), your body has sufficient glycogen stores from regular daily intake, so additional quick-release sugar is often unnecessary and can be counterproductive. Over-relying on simple sugars for all your energy needs is also ill-advised, as a balanced diet rich in complex carbohydrates and whole foods is essential for overall health and sustained energy.
What to Eat Instead: Better Pre-Run Fuel
For most runs, better pre-run fuel options exist that provide more sustained energy without the risk of a sugar crash. The best choices depend on the timing and duration of your workout.
For runs under 60 minutes, with 30-60 minutes to digest:
- A banana
- A handful of pretzels
- A few dried apricots or dates
For longer runs, with 1-2 hours to digest:
- Oatmeal with fruit and nut butter
- Toast with banana and peanut butter
- A plain bagel
For pre-race meals (2-3 hours prior):
- White rice with a lean protein source like chicken or tofu
- Pasta with a light sauce
These options provide easily digestible carbohydrates while limiting fat and fiber, minimizing the risk of stomach issues during your run.
Comparison: Candy vs. Sports Nutrition Products
When fueling during a long run, there are key differences between using candy and commercial sports gels or chews.
| Feature | Gummy Bears / Simple Candy | Commercial Gels / Chews |
|---|---|---|
| Carbohydrate Mix | Often primarily glucose or high-fructose corn syrup, relying on a single pathway. | Formulated with a specific mix of glucose and fructose for faster absorption and sustained energy. |
| Electrolytes | Generally contains minimal to no electrolytes. | Often includes key electrolytes like sodium and potassium to replace what's lost in sweat. |
| Convenience | Easy to find, but can be sticky, meltable, and require handling multiple pieces. | Designed for easy consumption while running, often in single-serving packets. |
| Cost | Less expensive per gram of carbohydrate. | More expensive per serving due to specialized formulation. |
| Risk of GI Upset | Can be higher due to additives or non-optimal carb mix, especially for sensitive guts. | Generally lower, as they are tested to be stomach-friendly during exercise. |
A Runner's Practical Fueling Strategy
Developing a solid nutrition plan is a crucial part of any runner's training. Here's how to incorporate smart fueling into your routine:
- For shorter runs (under 60 minutes): Focus on a light, easily digestible carbohydrate snack 30-60 minutes before you start. A banana or a few crackers is plenty. If you eat a proper meal 2-3 hours before, no pre-run snack may be needed.
- For longer runs (over 60-90 minutes): Plan to refuel mid-run with quick-acting carbohydrates. Aim for 30-60 grams of carbohydrates per hour of exercise, starting after the first 45-60 minutes. This is where strategic candy or energy gels come in.
- Practice your fueling strategy: Never try a new fueling method on race day. Use your long training runs as a chance to test different snacks, gels, and drink mixes to see what your stomach tolerates best.
- Don't forget hydration: Proper hydration is critical. For runs over an hour or in high heat, incorporate electrolytes through a sports drink or chews.
- Refuel for recovery: After your run, consume a balanced snack or meal with a 3:1 ratio of carbohydrates to protein within 30-60 minutes to replenish glycogen stores and aid muscle repair.
- Maintain a balanced daily diet: While strategic use of simple sugars has its place, the majority of your energy should come from nutrient-dense, whole-food sources. A diet rich in fruits, vegetables, whole grains, and lean protein provides the sustained energy and essential nutrients your body needs.
Conclusion: Context is King
The question, is it good to eat candy before running?, doesn't have a simple yes or no answer. The key lies in understanding the context of your workout. For a long, endurance-focused run, strategic use of simple sugars mid-run can be an effective way to maintain energy levels and prevent fatigue. For shorter, lower-intensity runs, or as a pre-run meal, it is a poor choice that risks causing a 'sugar crash' and gastrointestinal distress. Ultimately, listen to your body, experiment with different fueling strategies during training, and prioritize a balanced, whole-foods diet for your overall health and running success. For further reading, exploring the resources from organizations like the U.S. Anti-Doping Agency on sports nutrition can provide additional insights into strategic fueling.
