The Science Behind Rapid Fueling
When a runner engages in intense, prolonged exercise lasting over 60-90 minutes, their body's primary fuel source shifts. The limited stores of glycogen—the stored form of carbohydrates in the muscles and liver—begin to deplete. This is a physiological tipping point known as 'hitting the wall' or 'bonking,' where energy levels drop sharply, and fatigue sets in. Jellies, and other simple sugars like energy gels and chews, are critical tools to counteract this process.
The simple sugars (like glucose and fructose) found in jellies and sports nutrition products are absorbed quickly into the bloodstream. Unlike complex carbohydrates found in whole foods, they require minimal digestion, allowing for a rapid energy spike that replenishes blood glucose and fuels the working muscles. This concentrated carbohydrate delivery is why runners turn to these convenient, pocket-sized options rather than solid food, which would be difficult to chew and digest mid-stride.
Why Jellies Are a Go-To Choice
For many runners, the choice between different types of quick-energy sources comes down to taste, texture, and personal tolerance. Jelly-based sweets, chews, and specialized gels are all popular, but each offers a slightly different fueling experience. For instance, traditional sweets like jelly babies or gummy bears offer a nostalgic comfort factor and a pleasant taste that can lift a runner's morale during a tough race. However, sports-specific products are often formulated with a precise balance of carbohydrates and additional performance-enhancing ingredients like electrolytes.
- Easy to Consume: The chewy, dissolvable nature of jellies and gummies is often more palatable than the sticky consistency of traditional gels for some athletes.
- Portion Control: Many chews and jelly beans are individually portioned, making it easy for runners to manage their carbohydrate intake consistently over the course of a long run.
- Electrolyte Integration: Specialized sports jellies and chews often include essential electrolytes like sodium and potassium to help replenish minerals lost through sweat, which is vital for preventing dehydration and cramping.
Comparison of Fueling Options: Jellies vs. Gels
Choosing the right mid-run fuel depends heavily on a runner's personal preference, stomach tolerance, and the specific demands of their race or training session. Here's a comparison to help illustrate the differences between popular options.
| Feature | Jellies / Gummies | Energy Gels | Whole Foods (e.g., Banana) |
|---|---|---|---|
| Carb Source | Simple sugars (sucrose, glucose) | Concentrated maltodextrin, fructose, glucose | Complex and simple carbs, fiber |
| Absorption Rate | Very fast | Very fast | Slower due to fiber |
| Texture | Chewy, dissolves in mouth | Thick, sticky liquid or isotonic (thinner) | Solid, requires chewing |
| Electrolytes | Often added to sports chews | Frequently included | Minimal or none |
| Digestive Risk | Low, but overconsumption can cause issues | Some find them difficult to stomach | Can cause bloating if too fibrous |
| Convenience | Easy to carry and eat on the go | Very convenient, mess-free (isotonic gels) | Less convenient; can be messy or heavy |
Optimizing Fueling with Jellies and Gels
Successful fueling is a learned skill that should be practiced and fine-tuned during training runs, not on race day. For runs lasting longer than 60-90 minutes, runners should aim for 30-60 grams of carbohydrates per hour. A typical energy gel contains around 20-30 grams of carbohydrates, while a serving of sports chews or a handful of gummy bears provides a similar amount. This means runners may need to consume 1-2 gels or several chews every hour to maintain energy levels.
Strategic Timing for Peak Performance
The timing of intake is as important as the quantity. The general rule of thumb is to start fueling before you feel depleted. Taking the first dose of fuel around 45-60 minutes into an endurance run can help prevent the steep decline in glycogen that leads to fatigue. For events longer than a marathon, some runners might even consume a higher intake of up to 90 grams of carbs per hour, using a mix of glucose and fructose sources for optimal absorption.
A Note on Caffeinated Options
Many sports gels and chews also come in caffeinated versions. Caffeine is a central nervous system stimulant that can help improve alertness and reduce the perception of effort during a race. This can provide a valuable mental boost, particularly in the later stages of a long run. However, as with any fueling strategy, runners should always test caffeinated products during training to assess their individual tolerance and prevent any unwelcome stomach issues.
Conclusion
Runners eat jellies and similar sugary products for their ability to deliver a rapid, accessible source of carbohydrates that fuels endurance performance and staves off fatigue. Whether it's classic sweets or scientifically-formulated sports chews, the underlying principle is to provide simple sugars that are easy for the body to absorb and utilize on the move. By practicing with different options during training, runners can create a personalized fueling strategy that helps them maintain a steady pace, prevent 'bonking,' and power through to the finish line, supported by a wealth of available sports nutrition products. Ultimately, the best fuel is the one that works for you, is easy on the stomach, and provides the timely energy needed to cover those challenging distances.
Veloforte offers naturally-sourced, real food energy gels for a gentler fueling experience.
