The Science of Mid-Run Fueling: Glycogen Depletion
To understand why marathon runners eat gummies, you must first grasp the science of energy production during long-distance running. Carbohydrates are the body's preferred source of fuel, which are stored in the muscles and liver as glycogen. While training, runners 'carb-load' to maximize these stores, but even the fullest reserves are limited.
During high-intensity exercise like a marathon, the body rapidly burns through its glycogen. For most runners, these stores can become significantly depleted after just 60 to 90 minutes of running. This depletion leads to a sudden and overwhelming feeling of fatigue known as "hitting the wall." To prevent this, runners need to take on additional carbohydrates mid-run to keep their blood glucose levels stable and provide a continuous supply of energy to their working muscles.
Why Gummies are an Ideal Carbohydrate Source
Gummies and energy chews are not just a tasty treat for runners; they are a highly strategic fuel choice. Their primary advantage lies in their composition and form.
Simple Sugars for Rapid Absorption
The carbohydrates in gummies are typically in the form of simple sugars like glucose and fructose. This is crucial for runners because simple sugars are absorbed quickly by the bloodstream and delivered to the muscles for immediate energy. During intense exercise, the body's digestive system is less efficient, so a food that is easy to process is a significant benefit.
Easy Digestibility and Consistency
Compared to energy bars or other solid foods, gummies are easier to chew and swallow while running, without causing gastrointestinal distress. Many athletes find that heavier foods can upset their stomach during a long, stressful race, but the simple, low-fiber nature of gummies minimizes this risk. The controlled, bite-sized portions also allow runners to consume a steady stream of calories, avoiding the energy crash that can follow a large intake of sugar.
Benefits of Using Energy Chews for Runners
While regular candy gummies can work in a pinch, many specialized energy chews offer additional benefits tailored for endurance athletes.
- Portability and Convenience: Energy chews are small, lightweight, and come in easy-to-open packages, fitting perfectly into running belts, pockets, or hydration packs. Unlike messy gels or crumbly bars, they are clean and easy to handle on the go.
- Controlled Dosage: Most energy chews come in servings that align with a runner's hourly carbohydrate needs, making it easy to track intake. For example, a runner can consume a specific number of chews every 30 minutes to meet their fueling goals.
- Electrolyte Replenishment: Many sports nutrition gummies are fortified with electrolytes like sodium and potassium, which are lost through sweat. Replenishing these is vital for maintaining fluid balance and preventing cramping.
- Flavor Variety and Fatigue: Gummies and chews come in a huge range of flavors. This can be a lifesaver for marathoners who experience "flavor fatigue" during long events, making it easier to stomach the necessary calories.
- Caffeine Boosts: Some varieties include caffeine to provide a mental lift and reduce the perception of effort, which is particularly helpful in the later stages of a race.
How to Properly Fuel with Gummies on Race Day
Properly fueling with gummies requires a well-practiced strategy to prevent stomach upset and optimize energy levels.
- Practice in Training: Never try a new fuel on race day. Test different brands and flavors during your long training runs to see what your stomach tolerates best.
- Start Early: Begin your fueling plan before you feel depleted. Experts recommend starting 45 to 60 minutes into your run and continuing every 30-45 minutes thereafter.
- Combine with Water: Always consume your gummies with water. This helps with digestion and absorption, and helps avoid a concentrated sugar dose that can upset your stomach.
- Listen to Your Body: Pay attention to your energy levels. If you're feeling a dip, it may be time for a few more chews. Over-fueling can be just as bad as under-fueling.
Comparison: Energy Chews vs. Regular Gummy Candy
While both offer quick carbs, the subtle differences between specialized energy chews and regular candy can impact performance. This comparison table highlights the key trade-offs.
| Feature | Specialized Energy Chews (e.g., Clif Bloks) | Regular Gummy Candy (e.g., Haribo) |
|---|---|---|
| Primary Carbohydrates | Often a blend of fast-absorbing glucose and fructose for maximum absorption. | Simple sugars, primarily glucose and corn syrup. |
| Added Nutrients | Often contain electrolytes (sodium, potassium), BCAAs, and sometimes caffeine. | Generally lacks added electrolytes or performance-enhancing nutrients. |
| Ingredient Quality | Formulated for athletic performance, often with high-quality, sometimes organic, ingredients. | Contains artificial flavorings, colorings, and lower-quality sugars. |
| Digestibility | Designed to be easy on the stomach, with specific carbohydrate blends to minimize GI issues. | Higher risk of causing stomach upset due to different sugar concentrations and potential higher fiber content. |
| Cost | Typically more expensive per serving due to specialized formula and added nutrients. | Much cheaper per serving, making them a budget-friendly option. |
| Taste Variety | Offers unique flavors tailored to athletes, sometimes with caffeine options. | Extensive variety of flavors, though often very sweet, which can lead to palate fatigue. |
Conclusion: A Sweet and Strategic Fuel
Marathon runners eat gummies because they represent a compact, efficient, and palatable delivery system for the carbohydrates needed to sustain endurance performance. The quick-absorbing sugars replenish glycogen stores, while the portability and easy digestibility offer practical benefits during a long, strenuous race. While specialized energy chews provide added nutritional benefits like electrolytes and amino acids, even regular gummy candies can serve as a simple, low-cost option for mid-run fueling when used strategically. Regardless of the type, integrating gummies into a practiced race-day fueling plan can provide the critical energy boost needed to push through tough miles and finish strong.
For more information on endurance sports nutrition, consider consulting the resources at Carmichael Training Systems.
