Some Pro Runners Call Gummy Candies the Ideal Fuel for Big Races — Here's Why
Not a fan of traditional carbohydrate gels? Try eating gummy bears, Swedish Fish, or Nerds Clusters mid-race.
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Long distance runners know how important it is to fuel up before a big race. However, fueling during a race is even more important, and the amount of calories you take in can mean the difference between running strong or dragging yourself across the finish line. That’s where traditional gels — like those from brands like Gu, Maurten, or Honey Stinger — come in. They provide a mix of carbohydrates and sugar that helps runners feel fueled throughout a long race. "Essentially, carbohydrates are the primary performance driver," says Jennifer Fleming, Associate Teaching Professor in Nutritional Sciences at Penn State University and ultra–marathon runner. "Research consistently shows that carbohydrate ingestion during endurance exercise improves performance, especially for efforts lasting longer than 60-90 minutes," she adds.
But traditional exercise gels can leave a gooey texture behind in your mouth and sticky fingers, which many runners find unpleasant. "Gels can be tricky to stomach sometimes during long runs," says Alyssa Pannozzi, OOFOS Athlete Ambassador, marathon runner, and Head of Experience at Rev’d. "For me, the consistency of gels, plus the heat and running long distances, just doesn’t mix," she shares. That’s why some runners have turned to an unlikely source of exercise fuel: candy. Candies like Nerds Clusters, gummy bears, and Swedish Fish have grown increasingly popular in the running community in recent years. They’re a fun, easy, and affordable way to fuel up. They’re also easy to pack in a small shorts pocket and can be found at almost any convenience store, which can’t be said for the more specialized running gels. Better yet, Fleming says they can be just as nutritionally beneficial as traditional gels. Let’s break down the benefits.
What makes candy a good running fuel?
"The short-term benefit of candy is that it provides a quick source of energy to working muscles," Fleming shares. According to Fleming, candy and gels are both great ways to provide carbohydrates to working muscles, since sugar is just another form of carbohydrate. While both options are a great way to provide energy, some people tolerate candy better than gels, which makes them a better choice in the long run. "The carbohydrates candy provides serves as a quick source of energy to help maintain performance during your long runs," she notes. "So, if a runner tolerates candy well, and can still meet their carbohydrate needs without gastrointestinal distress, candy can absolutely work as a fueling strategy," Fleming shares further. Pannozzi adds that there’s a mental component at play, too. "Bringing candy on a run can psychologically help you want to take your fuel — candy makes running longer distances more fun," she adds.
What are the similarities between candy and gels?
Nutritionally, gels provide a mixture of different carbohydrates to provide a quick boost of energy. Carbohydrates come in many forms, and Fleming notes that the amount and type of carbohydrate you consume during an endurance exercise is way more important than what it comes from — whether it’s a chew, gel, sports drink, or candy. She also notes that candy has a similar carbohydrate content as some gels, so it can provide the same result. However, there are also some differences — particularly in how those carbohydrates are delivered to the body. "Gels are often formulated with specific glucose and fructose combinations that can support higher carbohydrate delivery rates," says Fleming. "To sum it up, the biggest difference isn’t that gels contain some special form of energy. It's that they’re designed for the practical realities of endurance exercise," she adds.
Is there a downside to eating candy on a long run?
Candy can provide an energy boost that tastes great, but because they’re not specifically designed for exercise, the candy you consume isn’t as regulated or consistent as a traditional gel would be. "Sports gels are designed to provide a known amount of carbohydrate, and candy varies considerably in carbohydrate content and serving size," Fleming shares. She says it’s important to note that gels also contain sodium, which aids in hydration, and candy contains very little sodium. If you choose to consume candy as fuel during your run, be mindful of hydration and plan to get your sodium from something else (like an electrolyte drink).
While they’re not as nutritionally consistent as traditional gels, the positives and negatives of eating candy during a long run are a totally subjective choice. Some people struggle to chew while running a long distance, while others find it a welcome distraction from an otherwise boring event. "For me, it’s more about the taste and sugar boost and the act of chewing something versus taking a gel," Pannozzi says. Pannozzi also notes that she always pairs candy with traditional sources of carbohydrate to prevent any sort of sugar crash, and is diligent about hydrating before and during every event.
The bottom line
Ultimately, keeping yourself fueled during a long run is the key to success, however you choose to do it. If candy motivates you to want to take your fuel and actually enjoy doing so, then it can provide the exact same energy boost as a traditional gel. Candy tastes good, has an appealing texture, and is affordable and easy to find, too. "For longer events and training efforts, I would much prefer to see someone eat candy versus nothing at all," Fleming concludes.
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