The Science of Sugar for Runners
Your body relies on carbohydrates as its primary energy source during sustained, moderate-to-high-intensity exercise. These carbohydrates are broken down into glucose, which fuels your muscles. During a long run (typically over 60-75 minutes), your body's stored glycogen begins to deplete, leading to a drop in performance often called "hitting the wall". Consuming simple, easily digestible carbohydrates during the run can replenish these stores and maintain your energy levels.
Sweets, or simple sugars, are absorbed quickly by the body, providing a rapid boost of glucose to the bloodstream. This makes them an attractive option for a fast, on-the-go energy source. However, there are nuances to consider, including the type of sweet, your individual tolerance, and the potential for a sugar crash if consumed improperly. Practicing your nutrition strategy during training is crucial to determine what works best for your digestive system.
Comparing Sweets and Gels
Many runners debate between using simple sweets and specially formulated energy gels. Both aim to deliver fast-acting carbohydrates, but they differ in composition and additional benefits.
| Feature | Sweets (e.g., gummy bears, jelly beans) | Energy Gels |
|---|---|---|
| Carbohydrate Source | Simple, fast-digesting sugars (sucrose, glucose) | Optimized blends of simple sugars (glucose, fructose) for maximum absorption |
| Electrolyte Content | Often low or negligible | Specifically formulated with essential electrolytes (sodium, potassium) |
| Convenience | Variable packaging can be messy; not always designed for running | Specifically designed for easy, on-the-run consumption |
| Fat/Fiber Content | Generally low, but can be higher in some candies (e.g., chocolate) | Formulated to be low in fat and fiber to prevent stomach issues |
| Digestion | Can be harsh on the stomach due to rapid sugar influx if not consumed with water | Easy to digest, especially isotonic varieties which don't require extra water for absorption |
| Cost | Generally more cost-effective | Typically more expensive |
How to Properly Fuel with Sweets
If you choose to use sweets as a fuel source, there are best practices to follow to avoid gastrointestinal distress and ensure a steady energy supply. Remember, the goal is consistent fueling, not a massive sugar rush followed by a crash.
- Select the right kind: Opt for jelly-based or pure sugar sweets like gummy bears or jelly beans, as they are mostly carbs with minimal fat or fiber. Avoid chocolate or anything with significant fat, which slows digestion.
- Take small, regular doses: Instead of eating a handful at once, consume a few pieces every 15-20 minutes after the first hour of your run. This provides a steady stream of glucose without shocking your system.
- Stay hydrated: Always consume sweets with water. The sugar can be dehydrating and requires fluid to be properly absorbed by the gut.
- Practice in training: Never try a new fueling strategy on race day. Use your long training runs to experiment with different types and quantities of sweets to see what your stomach tolerates best.
- Listen to your body: Pay close attention to how you feel. If you experience stomach cramps, bloating, or energy spikes and crashes, adjust your intake or consider an alternative fuel source.
Other Mid-Run Fueling Options
While sweets can be a viable option, a variety of fuel sources can be used during a long run, including more whole-food alternatives. Exploring different options can help combat flavor fatigue on ultra-long efforts.
- Dates and raisins: These dried fruits are excellent sources of natural, easy-to-digest sugars and potassium.
- Energy chews: These are similar to gummy sweets but are often specifically formulated with balanced carbohydrates and electrolytes, like energy gels.
- Bananas: A classic for runners, bananas offer simple carbs and a healthy dose of potassium.
- Sports drinks: These provide both carbohydrates and electrolytes in liquid form, aiding hydration and fueling simultaneously.
Conclusion
So, should you eat sweets on a long run? The answer is yes, with the right approach. When used strategically as a source of quick-digesting carbohydrates, sweets can provide a necessary energy boost during sustained exercise. However, they are not a perfect substitute for balanced sports nutrition products, which offer added electrolytes and are specifically designed for easy digestion during athletic activity. By understanding the physiological role of sugar and practicing your fueling strategy in training, you can effectively use sweets to sustain your energy, keep your taste buds happy, and finish your long run strong.
A Final Note on Overall Nutrition
It's important to remember that mid-run fueling is just one piece of the puzzle. A balanced, whole-food diet rich in complex carbohydrates, lean protein, and healthy fats is the foundation of an endurance runner's nutrition. Using sweets should complement this overall healthy eating plan, not replace it, with the 80/20 rule (80% whole foods, 20% flexibility) being a good guideline.
Frequently Asked Questions
Q: How much sugar should I consume during a long run?
A: For runs over 60-75 minutes, a general rule is to consume 30-60 grams of carbohydrates per hour. For runs over 2.5 hours, some athletes may tolerate up to 90 grams per hour, but this requires practice. Experiment during training to find your personal tolerance.
Q: Do all sweets work for long runs?
A: No, stick to low-fat, low-fiber options like gummy bears, jelly beans, or fruit chews. High-fat items like chocolate bars or fiber-rich snacks can slow digestion and cause stomach upset.
Q: Can I just use sports drinks instead of solid sweets?
A: Yes, sports drinks are a great option as they provide both carbohydrates and electrolytes in a single, easily digestible liquid. Some runners prefer to alternate between liquid and solid fuel to avoid flavor fatigue.
Q: What's the biggest difference between candy and energy gels for runners?
A: Energy gels are specifically formulated with optimized sugar blends and electrolytes for maximum absorption and steady energy. Candy can be effective but often lacks the specific blend of sugars and added electrolytes, and its packaging is not designed for runners.
Q: Why do I feel nauseous after eating sweets while running?
A: This can happen if you consume too much sugar at once or don't drink enough water. Your digestive system works less efficiently during a run, so it's important to take small, consistent doses of sugar and hydrate properly to avoid overwhelming your gut.
Q: How soon before a long run should I eat sweets?
A: For a quick boost, a small, simple carb snack like a banana or fruit snacks 30-60 minutes before your run is ideal. For longer runs, you should start fueling with sweets or gels around the 60-75 minute mark.
Q: What should I eat after a run if I've used sweets as fuel?
A: Post-run, focus on a balanced snack or meal with a 3:1 or 4:1 ratio of carbohydrates to protein within 30-60 minutes. This helps replenish glycogen stores and repairs muscles. Chocolate milk or a peanut butter and banana sandwich are excellent choices.
Q: Does sugar negatively affect my health as a runner?
A: While excessive added sugar is unhealthy for the general population, endurance athletes consume sugar during exercise for immediate performance benefits. During intense, prolonged activity, this sugar is quickly utilized for fuel and doesn't cause the same negative health consequences as chronic overconsumption. However, the vast majority of your daily carbohydrate intake should still come from nutrient-rich, whole-food sources.
