Understanding the Best Gummy Candy for Runners

December 23, 2025 •

4 min read

Endurance athletes have long known that replenishing glycogen stores is critical for maintaining performance during long-distance efforts. For many, the simple, fast-acting carbohydrates found in gummy candy for runners offer a convenient and effective energy boost on the go.

Quick Summary

This guide breaks down the benefits of different gummy options for runners. It compares purpose-built energy chews with traditional candy, covering ingredients, pros, cons, and fueling strategies for optimal performance during endurance activities.

Key Points

Gummies provide quick carbs: Gummy candies, both standard and specialized, offer a simple sugar source that provides a fast and easily digestible energy boost for runners.
Energy chews have added benefits: Unlike regular candy, sport-specific energy chews are formulated with electrolytes and sometimes caffeine to aid in hydration and sustain performance during long efforts.
Timing is key: To prevent 'bonking' on runs longer than 90 minutes, runners should consume 30-60 grams of carbs per hour, taking small portions of gummies consistently with water.
Regular candy can be a budget option: For shorter runs or as a morale boost, standard gummy candy is a cheaper and more accessible alternative to specialized energy chews.
Trial and error is essential: What works for one runner may cause stomach issues for another. Always test new gummy products and fueling strategies during training runs.
Consider homemade options: Runners seeking a more natural alternative can make their own gummies using fruit juice and gelatin, even adding electrolyte powder.

Gummy Fuel for Runners: The Basics

For any run lasting longer than 60 to 90 minutes, runners must replenish their body's glycogen stores to prevent fatigue and 'bonking'. While gels, sports drinks, and other supplements are common, the portable, palatable, and fast-digesting nature of gummy-based snacks has made them a popular choice. These products provide simple carbohydrates that can be quickly absorbed into the bloodstream, giving muscles the energy they need to perform. However, not all gummies are created equal, and understanding the differences between a standard candy and a purpose-built energy chew is crucial for effective fueling.

Standard Gummy Candy vs. Energy Chews

Many runners have adopted regular gummy candies, like Haribo Goldbears or Jelly Babies, as an easy and inexpensive energy source during training. These candies are primarily made of simple sugars like corn syrup and sucrose, which provide a fast carbohydrate hit. They are readily available and offer a quick mental and physical lift. However, they lack the optimized formulation of purpose-built sports energy chews, which are designed specifically for athletic performance.

Energy chews, such as CLIF Bloks or Honey Stinger Chews, are engineered with athletes in mind. They often contain a blend of different carbohydrates (like maltodextrin and fructose), electrolytes (sodium, potassium), and sometimes caffeine or amino acids. The combination of carbs can increase the rate of absorption, and the added electrolytes are vital for maintaining fluid balance and preventing muscle cramps during prolonged sweating. While typically more expensive, energy chews offer a more complete nutritional profile tailored to the demands of endurance running.

How to Fuel Effectively with Gummies

Using gummies correctly is key to avoiding gastrointestinal issues. Here are some best practices:

During Long Runs: For runs over 90 minutes, start consuming 30-60 grams of carbohydrates per hour. This can be achieved by taking a few gummies every 20-30 minutes.
With Water: Always consume gummies with water, not a sports drink, to aid digestion and prevent sugar-related stomach upset.
Practice in Training: Never try a new fueling strategy on race day. Test out different types and amounts of gummies during your long training runs to see what works best for your stomach.
Consider the Conditions: In hot weather, when you sweat more, electrolytes become even more critical. Purpose-built energy chews with added sodium and potassium are advantageous here.

Comparison Table: Energy Chews vs. Regular Gummy Candy


Feature	Energy Chews (e.g., CLIF Bloks, Honey Stinger)	Regular Gummy Candy (e.g., Haribo, Jelly Babies)
Carbohydrate Mix	Often an optimized blend of sugars (e.g., maltodextrin, fructose) for faster absorption.	Primarily simple sugars like corn syrup and sucrose.
Electrolytes	Formulated with sodium, potassium, and sometimes other minerals to replace those lost through sweat.	Contains very few or no electrolytes.
Other Nutrients	May include caffeine, amino acids, or vitamins like C.	Typically offers no additional nutrients.
Cost	More expensive per serving than standard candy.	Significantly cheaper and widely available.
Taste Variety	Offers a wide range of specific sport-formulated flavors.	Classic flavors that can sometimes be overwhelmingly sweet during a long run.
Packaging	Designed for portability and ease of use mid-run, with specialized packaging.	Regular candy packaging can be difficult to open with one hand and can create a sticky mess.

Making the Right Choice for Your Run

Choosing between energy chews and regular gummy candy depends on your specific needs, budget, and personal preference. For a short or moderate-length run under 90 minutes, or as a tasty morale booster during a long one, regular gummies can suffice. They are a simple and affordable source of quick energy. However, for serious endurance athletes focused on performance, a more specialized fuel is often better.

Energy chews are the superior choice for longer distances like marathons and ultramarathons. Their engineered carbohydrate blend and added electrolytes provide a more complete fueling solution, reducing the risk of digestive issues and ensuring better hydration. The specialized packaging and reliable texture are also significant advantages when you're trying to fuel on the move.

Ultimately, the best approach for many runners is a combination of options. Use energy chews as your primary fuel source for their optimized benefits but keep a few regular gummies on hand as a psychological treat or an emergency energy hit. Some athletes even alternate between gels, chews, and other solid foods to prevent flavor fatigue. Just remember that what works for one runner may not work for another, so careful experimentation during training is vital to finding your perfect fueling strategy.

Homemade Gummies: A DIY Alternative

For those who prefer a more natural approach or want to control ingredients precisely, making your own gummies is an option. Recipes often use ingredients like fruit juice, honey, and gelatin, allowing for custom flavors and nutrition. Some recipes also incorporate electrolyte powder for a sports-specific boost. This DIY method can create a cleaner, less processed fueling option, though the convenience and precise formulation of commercial chews can be hard to beat.

As with any fueling decision, the key is to prioritize what your body tolerates well and what makes you feel your best during a run. The right gummy is the one that gets you to the finish line feeling strong.

For further reading on the comparison between commercial chews and regular gummies, check out this article from Outside Magazine: Gummy Bears Versus Energy Chews.

Conclusion

Gummy candy offers runners a practical and enjoyable way to refuel during endurance activities. While both traditional candies and specialized energy chews can provide quick-digesting carbohydrates, the more advanced formulation of energy chews, which includes vital electrolytes and a balanced carb mix, makes them the superior choice for high-performance and longer-distance efforts. For best results, runners should experiment during training to determine their preferred option and fueling schedule, always remembering to consume gummies with water. Whether it's a simple sugary treat or a scientifically engineered chew, the right gummy can make all the difference on your next long run.

Frequently Asked Questions

Runners should eat gummy candy or chews during endurance activities lasting longer than 60-90 minutes to replenish glycogen stores. A good rule of thumb is to consume a few every 20-30 minutes, paired with water.

Yes, regular gummy bears can be used for running fuel as they contain simple sugars for quick energy. However, they lack the electrolytes and optimized carb ratios found in sports-specific energy chews, making them less ideal for very long or high-intensity efforts.

Energy chews contain electrolytes like sodium and potassium to help replace those lost through sweat during exercise. This is important for maintaining hydration and preventing muscle cramps.

The recommended intake is typically 30-60 grams of carbohydrates per hour for endurance events. The number of chews needed will depend on the product's nutritional information, as carbohydrate content varies.

Yes, it is crucial to consume gummies with water. This helps with digestion and absorption of the carbohydrates, and helps to prevent gastrointestinal discomfort.

Both serve to replenish carbohydrates, but their consistency differs. Gels are a syrup-like substance designed to be swallowed quickly, while chews are solid, gummy snacks that require chewing. Many athletes find chews more palatable and easier on the stomach.

Yes, you can make your own gummies using natural ingredients like fruit juice, gelatin, and honey. You can also add electrolyte powder to tailor them to your specific athletic needs.

Yes, some runners, especially those with certain chewing patterns or who run at a higher intensity, may find chews to be a potential choking hazard compared to gels. It's important to experiment during training to see what you tolerate best.