Running Nutrition: Candy as Fuel, Its Benefits, Downsides, and Optimal Strategies

Is it good to eat candy while running?

While certain types of candy can provide a quick source of simple carbohydrates during prolonged endurance activities, they are generally not the optimal or most complete fueling strategy due to their lack of electrolytes, fiber, and other essential nutrients, and potential for gastrointestinal distress.

The Role of Carbohydrates in Endurance Exercise

For any sustained physical activity, particularly running, carbohydrates are the primary and most efficient fuel source for your muscles and brain. Your body stores carbohydrates as glycogen in the muscles and liver. During exercise, these glycogen stores are depleted. For runs lasting longer than 60-90 minutes, or for high-intensity efforts, replenishing carbohydrates externally becomes crucial to maintain performance, prevent premature fatigue (often referred to as "bonking" or "hitting the wall"), and support recovery.

Carbohydrates are broadly categorized into:

• Simple Carbohydrates: Quickly digested and absorbed, providing a rapid energy spike (e.g., glucose, fructose, sucrose).
• Complex Carbohydrates: Digested more slowly, providing a sustained release of energy (e.g., starches found in whole grains, vegetables).

During prolonged exercise, the goal is to provide simple, easily digestible carbohydrates to keep blood glucose levels stable and spare muscle glycogen. The recommended intake typically ranges from 30-60 grams per hour for activities lasting 1-2.5 hours, increasing to 60-90 grams per hour for ultra-endurance events.

Candy as a Carbohydrate Source: Pros

From a purely caloric and carbohydrate perspective, some candies can indeed provide energy during a run. Their potential advantages include:

• Rapid Absorption: Many candies are primarily composed of simple sugars (like glucose, dextrose, or sucrose), which are quickly absorbed into the bloodstream, offering a rapid energy boost.
• Portability & Convenience: Small, individually wrapped candies are easy to carry and consume on the go.
• Palatability: When experiencing flavor fatigue from standard sports nutrition products, a different taste or texture from candy can be appealing and psychologically uplifting.
• Cost-Effectiveness: Candies are often less expensive per gram of carbohydrate compared to specialized sports gels or chews.

The Downsides and Considerations of Using Candy

Despite the quick energy, relying on candy as a primary fuel source during running comes with significant drawbacks:

• Lack of Electrolytes: A critical concern. Sweating during exercise leads to a loss of essential electrolytes like sodium, potassium, and magnesium, which are vital for nerve function, muscle contraction, and fluid balance. Candy provides none of these, increasing the risk of cramping, dehydration, and hyponatremia (low blood sodium) if not supplemented.
• Gastrointestinal Distress: High concentrations of simple sugars without accompanying electrolytes or a balanced osmolality can draw water into the intestines, leading to bloating, cramping, nausea, and diarrhea. This is especially true for candies high in fructose, or those with fats and artificial sweeteners.
• Sugar Spikes and Crashes: While a quick sugar rush is the goal, an imbalance can lead to a rapid increase in blood glucose followed by an equally rapid drop, potentially causing a feeling of lethargy or "crashing."
• Limited Nutritional Value: Candy offers "empty calories" – carbohydrates without the vitamins, minerals, protein, or healthy fats that contribute to overall health and sustained energy.
• Dental Health: Frequent consumption of sugary, sticky candies, especially without immediate rinsing, can contribute to dental decay.
• Consistency Issues: Some candies can be difficult to chew or swallow when breathing heavily, or may melt in warm conditions, creating a sticky mess. Candies high in fat (e.g., chocolate) are slow to digest and can cause GI upset.

When Might Candy Be Appropriate?

While not ideal, there are specific, limited scenarios where certain types of candy might serve a purpose:

• Emergency Fuel: If you're unexpectedly "bonking" and have no other fuel source available, a small amount of simple sugar from candy can provide a temporary reprieve to get you home or to a aid station.
• Ultra-Endurance Events: In very long races (e.g., marathons, ultra-marathons), athletes often diversify their fuel sources to combat flavor fatigue and psychological monotony. A small, familiar candy might be part of a broader, well-tested nutrition plan, but it should be used strategically and in conjunction with electrolyte-rich fluids and other balanced fuels.
• As a "Treat" (Very Sparingly): For some, a single piece of a favorite candy can offer a psychological boost during a tough training run, but this should not be confused with a primary fueling strategy.

Optimal Fueling Strategies for Runners

For optimal performance and health, runners should prioritize a comprehensive nutrition plan:

• Pre-Run Fueling: Focus on complex carbohydrates with some protein 2-4 hours before a run (e.g., oatmeal, whole-wheat toast with nut butter, banana).
• During-Run Fueling (for efforts > 60-90 minutes):
  • Sports Gels and Chews: These are specifically formulated to deliver easily digestible carbohydrates (often a blend of glucose and fructose for optimal absorption) along with essential electrolytes.
  • Sports Drinks: Provide carbohydrates and electrolytes in a liquid form, aiding both fueling and hydration.
  • Whole Foods (if tolerated): Some runners prefer natural options like bananas, dates, or dried fruit, which offer carbohydrates along with some natural vitamins and minerals. These require testing during training as they contain fiber.
• Post-Run Recovery: Consume a combination of carbohydrates and protein within 30-60 minutes post-run to replenish glycogen stores and repair muscle tissue (e.g., chocolate milk, recovery shake, sandwich).
• Consistent Hydration: Drink water regularly throughout the day, and electrolyte-rich fluids during and after long or intense runs.

Practical Recommendations

If you choose to experiment with candy as a supplementary fuel source:

• Test It in Training: Never introduce a new food or fuel strategy on race day. Practice consuming candy during your long runs to assess your individual tolerance and identify any potential GI issues.
• Choose Wisely: Opt for simple sugar candies like gummy bears, jelly beans, or hard candies. Avoid candies with high fat content (e.g., chocolate bars), excessive fiber, or artificial sweeteners, as these are more likely to cause stomach upset.
• Combine with Water: Always consume candy with plenty of water to help with digestion and absorption, and to prevent dehydration.
• Prioritize Electrolytes: If using candy, ensure you are also consuming adequate electrolytes through sports drinks, electrolyte tablets, or other food sources.
• Listen to Your Body: Pay close attention to any signs of discomfort or performance decline. If candy causes issues, discontinue its use.

Conclusion

While the simple sugars in candy can offer a quick energy hit for runners, they are far from an ideal or complete fueling solution. Their lack of electrolytes, potential for gastrointestinal distress, and limited nutritional value make them a sub-optimal choice compared to purpose-built sports nutrition products or a well-planned whole-food approach. For serious runners, a strategic, evidence-based nutrition plan that incorporates balanced carbohydrates, electrolytes, and adequate hydration will always yield superior performance and support overall health.