The Science Behind Mid-Run Sugars
When you engage in prolonged, strenuous exercise like a marathon, your body's primary fuel, glycogen, gets depleted. Glycogen is a stored form of glucose in your muscles and liver. As these stores run low, runners experience extreme fatigue, a condition known as "hitting the wall" or "bonking". The simple sugars in candy are absorbed rapidly into the bloodstream, where they are converted into glucose to be used by working muscles. This quick conversion provides an immediate energy boost, helping athletes avoid the dreaded bonk and maintain their pace.
Quick Absorption and Efficiency
The digestive system works most efficiently with simple carbohydrates during a high-intensity workout. When running, blood flow is diverted from the gut to the muscles, slowing down the digestion of complex foods that are rich in fiber, fat, and protein. Candy is primarily composed of these simple sugars and contains very little, if any, fiber or fat, which makes it an ideal source for quick, easy-to-digest energy. This allows the body to absorb the necessary fuel with minimal digestive effort, reducing the risk of gastrointestinal discomfort.
Portability and Cost-Effectiveness
For many runners, candy offers a practical solution for mid-run fueling. It is lightweight, easy to carry, and can be consumed in small, manageable portions. A handful of gummy bears or a few jelly babies can be just as effective as a commercial energy gel in terms of carbohydrate delivery and is significantly cheaper. This makes it a budget-friendly option for athletes who need to fuel up regularly during long training runs or races.
The Psychological Boost
Beyond the physical benefits, the psychological aspect of eating a treat cannot be understated. The satisfaction of a sweet, familiar flavor can provide a much-needed mental lift during a tough run, boosting morale and motivation when fatigue starts to set in. Some research even suggests that simply tasting sugar can trigger a small jolt of energy, regardless of actual ingestion. This can be especially important during the latter stages of a long race, where mental toughness is just as crucial as physical endurance.
How to Strategically Use Candy for Running Fuel
Just like with any fueling strategy, timing and moderation are key. While a handful of gummy bears can be beneficial, eating too much too quickly can cause a sugar crash and upset your stomach.
The Importance of Training Your Gut
Your digestive system can be trained to absorb more carbohydrates during exercise. Experimenting with different types and quantities of candy during your training runs is crucial. This allows your gut to adapt to digesting fuel while you are active and helps you determine what works best for your body. Never try a new fueling strategy on race day.
Choosing the Right Candy
Not all candy is created equal for runners. The best options are those that are low in fat and fiber, and high in simple carbohydrates. Gummy-based candies like gummy bears, jelly babies, and sour gummies are popular choices. Candies with a small amount of fat, like Tootsie Rolls, can provide a slightly more sustained release of energy, but are less common for on-the-run fueling.
Comparison Table: Candy vs. Energy Gels
| Feature | Candy (Gummy Bears, Jelly Beans) | Energy Gels | Energy Chews |
|---|---|---|---|
| Carbohydrate Source | Simple sugars (sucrose, glucose, fructose) | Simple sugars (maltodextrin, fructose) | Simple sugars (maltodextrin, fructose) |
| Digestion Speed | Very fast due to minimal fiber/fat | Very fast, designed for rapid absorption | Very fast, slightly slower than gels |
| Electrolytes | Typically none or very low | Often includes sodium and potassium | May contain electrolytes |
| Cost | Generally low | High | Moderate to high |
| Convenience | Easy to carry, can be portioned | Easy to carry, single-serve packets | Easy to carry, can be resealed |
| Dental Health | Can increase risk of tooth decay | Less impact on teeth compared to chewing candy | Can stick to teeth, similar to candy |
Conclusion: A Simple Strategy for Optimal Fuel
At the end of the day, the practice of eating candy while running is a surprisingly sound and pragmatic strategy for many endurance athletes. It leverages the body's need for simple carbohydrates during sustained, high-intensity exercise, providing a cheap, easy-to-digest source of fuel. While commercial gels offer a more scientifically optimized formula with added electrolytes, candy remains a viable, cost-effective alternative that provides both a physical energy boost and a valuable psychological lift. The key to successful implementation lies in proper timing, moderation, and practicing with your chosen candy during training to ensure gut comfort on race day. By understanding the 'why' behind this popular fueling hack, runners can effectively prevent bonking and sustain peak performance when it matters most.
Check out more sports nutrition insights at The Gatorade Sports Science Institute.
