Is it okay to eat candy while jogging? The Sweet Truth About On-the-Run Fuel

October 8, 2025 •

5 min read

According to sports nutrition research, the body can absorb carbohydrates at an increased rate during exercise lasting over 90 minutes. This fact leads many runners to ponder: is it okay to eat candy while jogging? The answer is more nuanced than a simple yes or no, depending on the run's duration and intensity.

Quick Summary

Using candy for a quick energy boost during a long run can work, but it lacks essential electrolytes and risks a potential energy crash. Specialized sports nutrition products offer a more balanced and effective fueling strategy.

Key Points

Limited Use for Long Runs: Candy is only a viable fuel option for emergency boosts during long endurance runs (over 90 minutes) when glycogen stores are depleted.
Risk of Sugar Crash: The simple sugars in candy cause a rapid insulin spike, which can lead to a 'sugar crash' and fatigue shortly after.
Lacks Electrolytes: Unlike specialized sports nutrition, candy does not contain essential electrolytes like sodium, which are lost through sweat and are vital for performance.
Potential for GI Distress: The concentrated sugar formula can cause gastrointestinal issues like cramping and bloating, especially when ingested too quickly.
Prioritize Sports Nutrition: Formulated gels, chews, and drinks are a superior fueling choice, offering balanced carbs and electrolytes for sustained energy and performance.
Test During Training: If you plan to use candy, practice with it during training runs first to gauge your body's reaction and avoid surprises on race day.
Listen to Your Body: For short or easy jogs, extra fuel like candy is unnecessary. Focus on a balanced diet for daily energy needs.

The Science Behind Running Fuel

To understand whether candy is a good fuel source, it's essential to grasp how the body uses energy during exercise. For most short, easy jogs, your body relies on its stored glycogen reserves for energy, making extra fuel unnecessary. However, when exercise extends beyond 60-90 minutes, these glycogen stores start to become depleted, which is why endurance athletes need to consume carbohydrates during their activity.

How the Body Uses Carbohydrates

Carbohydrates are the body's primary fuel source, and during digestion, they are broken down into simple sugars, mainly glucose. This glucose is then either used for immediate energy or stored in the muscles and liver as glycogen. When you run, your muscles draw upon these glycogen stores, and a steady supply of blood glucose is critical to prevent a sudden drop in energy, commonly known as "hitting the wall". For activities over 90 minutes, it's recommended to consume 30-60 grams of carbohydrates per hour to maintain performance. Some advanced athletes in ultra-endurance events consume even more by combining glucose and fructose sources, which are absorbed differently.

Is it okay to eat candy while jogging? The Pros and Cons

Candy, which is essentially concentrated sugar, can provide a quick source of simple carbohydrates for energy during a long run. However, the decision to use it comes with both potential benefits and significant risks.

The Sweet Side: Potential Benefits

Quick Energy Boost: Because candy is primarily simple sugar, it is absorbed quickly, offering a rapid spike in blood glucose to fight off fatigue.
Convenience and Cost: Candy is inexpensive and readily available in various portable forms like gummies or chews, which can be easy to carry.
Variety: For long-distance runners who experience "palate fatigue," the wide range of candy flavors can be a welcome change from standard sports gels.

The Sour Truth: The Risks and Downsides

Sugar Crash: A large intake of simple sugar can cause a rapid spike in blood glucose, prompting the body to release a large amount of insulin. This can lead to a subsequent "sugar crash," causing fatigue, dizziness, and decreased performance.
Lack of Electrolytes: Unlike sports-specific products, most candy does not contain electrolytes like sodium and potassium, which are crucial for fluid retention and preventing cramps, especially in hot weather.
Gastrointestinal (GI) Distress: The high concentration of sugar without the balanced formula of a sports product can overwhelm the digestive system, leading to cramping, bloating, or diarrhea while running.
Suboptimal Sugar Ratios: Table sugar (sucrose) in many candies has a 1:1 glucose-to-fructose ratio. Research suggests a 2:1 ratio is more effective for high-carb intake by leveraging multiple absorption pathways to minimize gut distress.
Dental Health: Frequent consumption of sugary, sticky candies while running and potentially neglecting proper hydration can harm dental health over time.

Candy vs. Sports-Specific Nutrition: A Comparison

Here’s a comparison table highlighting the differences between standard candy and specialized sports nutrition products like gels and chews:


Feature	Candy (e.g., gummies)	Sports Gels/Chews	Result for Runners
Energy Source	Primarily simple sugars (sucrose, corn syrup).	Often a balanced mix of maltodextrin (complex) and fructose/glucose.	Gels provide more stable energy with less risk of a crash.
Electrolytes	Limited to none.	Often fortified with sodium and potassium to aid hydration.	Gels better maintain electrolyte balance, crucial for long runs.
Digestion	Can be hard to chew and digest at pace, leading to GI issues.	Formulated for rapid absorption and minimal digestive upset.	Gels are easier on the stomach, reducing discomfort.
Convenience	Packaging can be messy or hard to open while moving.	Designed with tear-away packaging for quick, clean access.	Gels offer superior convenience and are purpose-built for athletes.
Cost	Generally low.	Higher per serving due to specialized formulation.	Candy is cheaper, but the cost-effectiveness might not translate to performance.

When is it Okay to Use Candy for Fuel?

While sports-specific nutrition is the gold standard, candy can serve as a viable backup in specific scenarios, particularly for longer efforts.

Fueling for Shorter vs. Longer Runs

Shorter Runs (under 60 minutes): For most people, consuming candy during a short jog is unnecessary. Your body has sufficient glycogen stores, and adding simple sugars can lead to a crash afterward.
Longer Runs (over 90 minutes): This is where candy's quick-carb properties can be useful. A small, measured amount of candy, like gummy bears, can provide a rapid energy boost if you feel yourself hitting a wall.
Emergency Fuel: For ultra-endurance runners, a handful of candy can serve as an effective emergency energy source when other options have been exhausted.

Tips for Using Candy on Your Run

Practice in Training: Never try new fuel on race day. Test your chosen candy during a long training run to see how your stomach reacts.
Start Slowly: Introduce a small amount of candy gradually. The gut can be trained to absorb more carbs, but this must be done incrementally.
Pair with Water: Always consume candy with water, not just a sports drink. The concentrated sugar requires fluids to be processed and absorbed properly.
Beware of Consistency: Chewy or sticky candies can be difficult to eat and increase the choking risk while running at pace. Some runners prefer gummy-style candies with minimal coatings.

Alternative Fuel Sources

For a more consistent and balanced approach, runners should consider these alternatives, which are often recommended by sports dietitians:

Energy Gels and Chews: These are specifically formulated for athletes, offering a precise mix of carbohydrates and electrolytes in easy-to-consume packaging.
Sports Drinks: These combine carbohydrates with electrolytes and fluids, making them ideal for simultaneous rehydration and refueling.
Natural Foods: Options like bananas, raisins, or dates offer natural sugars along with added vitamins and minerals.
Energy Bars: Many energy bars provide a blend of fast and slow-release carbs, along with protein and fats, for sustained energy.

Conclusion: The Final Verdict on Candy for Runners

In the grand scheme of a runner's nutrition diet, candy serves as a quick-fix option rather than a cornerstone of a fueling strategy. For short, easy jogs, it's completely unnecessary and may cause a subsequent sugar crash. For endurance runs, while it can provide a rapid energy boost in an emergency, its shortcomings—the lack of electrolytes, risk of GI distress, and unbalanced formula—make it inferior to purpose-built sports nutrition products. A runner's overall nutrition should be based on whole foods and a balanced intake of carbohydrates, proteins, and fats. If candy is used, it should be done in moderation and only after testing it during training to see how your body responds. Ultimately, prioritizing specially formulated gels, chews, or natural alternatives will lead to more predictable and sustained performance, minimizing the risk of a mid-run energy crisis.

Visit Sports Dietitians Australia for more in-depth information on nutrition for distance runners.

Frequently Asked Questions

Simple sugars, like those in candy, are absorbed quickly, causing a sharp spike in blood glucose. The body responds by releasing a large amount of insulin, which rapidly lowers blood sugar and can lead to a feeling of fatigue and low energy, known as a sugar crash.

Yes, sports drinks are often a better option as they provide carbohydrates, electrolytes, and essential fluids all at once. This helps to rehydrate and replenish nutrients lost through sweat more effectively than candy alone.

Gummy-style candies, often similar to energy chews, are sometimes preferred because they are easier to chew and swallow at pace than harder candies. However, they still lack the precise formulation of sports-specific products.

Most experts agree that consuming carbohydrates during a run becomes necessary for activities lasting longer than 60 to 90 minutes. For anything shorter, your body’s existing glycogen stores are typically sufficient.

To avoid a sugar crash, focus on consuming a balanced mix of simple and complex carbohydrates throughout longer efforts. Sports gels often use a specific blend of glucose and fructose to ensure a more sustained energy release, and should be taken with water.

Natural alternatives include raisins, dates, and bananas. These options provide natural sugars along with additional nutrients and fiber, though they may not be as easily absorbed as specialized gels.

For runners on a budget, simple, natural foods like dried fruits or pretzels can be a cost-effective alternative to expensive gels. For very long runs, small amounts of gummy candy can be used as emergency fuel, but the potential performance risks should be considered.