The Science Behind Running on Sugar
When you run for longer than an hour, your body depletes its stored energy, known as glycogen. Carbohydrates are the body's most efficient and preferred fuel source for moderate to high-intensity exercise. Candy, particularly simple sugar-based varieties, provides easily and quickly absorbed carbohydrates that can top up your energy levels, helping to delay fatigue and improve performance. The key is choosing candies that are low in fat and fiber, as these can slow down digestion and cause stomach upset during exercise. Simple, easily-digestible sugars found in many popular candies can be a fast, accessible source of fuel when you need it most.
Top Candy Choices for Runners
Not all candy is created equal for mid-run fueling. The best options are those high in simple sugars and low in fat and fiber. Here are some popular choices among the running community:
- Gummy Bears: These are a favorite for many endurance athletes. Made mostly of pure sugar with very little fat, they provide a fast, digestible energy burst. Their small size allows for controlled, incremental consumption.
- Jelly Beans: Like gummies, jelly beans offer a concentrated dose of simple sugars. Many brands even produce specialized "sports beans" that include added electrolytes, but standard jelly beans work well too and are easy to consume one at a time.
- Wine Gums: These are another jelly-based sweet prized by runners for their texture and transportability. They are easy to carry and don't create a sticky mess, making them a practical choice for long distances.
- Sour Patch Kids: The sour coating on these candies can be a welcome change of flavor on long runs, helping to combat palate fatigue from overly sweet options. They are primarily simple carbs and easy to digest.
- Dried Fruit: While not technically candy, dried fruit like raisins or dates can provide natural sugars for an energy boost. They contain some fiber, so it's best to test them during training to ensure they don't cause stomach issues.
When and How to Fuel with Candy
Your fueling strategy is crucial, and the timing of your candy intake is just as important as the candy itself. For runs longer than 60-75 minutes, you should aim to consume carbohydrates to sustain your energy.
- Start Early: Begin consuming fuel around 30 minutes into your run. Don't wait until you feel fatigued.
- Dose Consistently: Aim for 30-60 grams of carbohydrates per hour for most endurance efforts. This can be broken down into smaller, more frequent doses (e.g., a few jelly beans every 15 minutes).
- Stay Hydrated: Always consume water with your candy. High concentrations of sugar on an empty or dehydrated gut can lead to gastrointestinal distress. Combining fuel with an electrolyte drink is also beneficial, especially on hot days.
- Practice on Training Runs: Never try a new fueling strategy on race day. Experiment with different candies and timing during your long training runs to see what your stomach tolerates best.
A Note on Risks: The Sugar Crash
One of the main concerns with using candy is the risk of a sugar crash. Consuming a large amount of simple sugar at once can cause a spike in blood sugar, followed by a rapid drop as your body releases insulin. This can lead to symptoms like fatigue, dizziness, and a rapid decrease in energy. Consistent, small doses of sugar throughout the run, along with proper hydration, can help mitigate this effect.
Candy vs. Gels: A Quick Comparison
Specialized energy gels and chews are formulated for optimized absorption and often contain a mix of different carbohydrates and electrolytes. While effective, they can be more expensive and some runners dislike their texture or taste. Candy offers a simple, cost-effective alternative but lacks the electrolytes and tailored formulation of gels.
| Feature | Candy (e.g., Gummy Bears) | Energy Gels/Chews | Real Food Alternatives (e.g., Dates) |
|---|---|---|---|
| Primary Fuel Source | Simple Sugars (Glucose, Sucrose) | Maltodextrin, Glucose, Fructose | Natural Sugars (Fructose, Glucose) |
| Digestion Speed | Very quick, easily absorbed | Very quick, formulated for absorption | Quick, but some fiber slows absorption |
| Electrolytes | Generally none | Included in many brands | Natural minerals (varies) |
| Cost | Low | Higher | Varies, can be low if homemade |
| Taste/Variety | Wide variety of flavors | Specific, can be limited | Natural, may get boring |
| GI Distress Risk | High if consumed in large amounts or without water | Low, if practiced during training | Low, but depends on fiber and amount |
Outbound Link: Further Reading on General Nutrition
For a more comprehensive look at fueling strategies, including pre- and post-run nutrition, visit REI's Expert Guide to Running Nutrition.
Conclusion: Finding What Works for You
Determining the best candy to eat while running ultimately depends on your individual preferences and how your body responds. Simple, low-fat, and easy-to-chew options like gummies, jelly beans, or certain dried fruits can provide the quick carbohydrate boost needed for longer runs. The most important thing is to experiment during training, pay attention to your body's signals, and prioritize consistent fueling and hydration. With a bit of practice, you can use candy as a simple, effective, and morale-boosting part of your running fuel plan.
