Running Nutrition: Best Sweets for Pre-, Mid-, and Post-Run Fueling

What sweets are good for running?

For runners, "sweets" primarily refer to easily digestible, high-glycemic carbohydrates that provide quick energy or aid rapid glycogen replenishment, making them beneficial for fueling before, during, and immediately after runs, especially for moderate to long distances.

The Role of Carbohydrates in Running

Carbohydrates are the primary and most efficient fuel source for high-intensity and endurance exercise. When consumed, carbohydrates are broken down into glucose, which is then used directly for energy or stored as glycogen in the liver and muscles. For runners, maintaining adequate carbohydrate stores is crucial for performance, preventing fatigue, and supporting recovery. While complex carbohydrates (like whole grains, vegetables) provide sustained energy, simple sugars – often found in what we commonly call "sweets" – offer rapid energy delivery, making them strategically valuable at specific points around a run.

Pre-Run Fueling: The "Sweet" Spot

Before a run, especially one lasting over 60 minutes, consuming simple carbohydrates can top off glycogen stores and provide readily available glucose for immediate energy. The key is to choose options that are low in fiber and fat to minimize gastrointestinal distress.

• Ripe Bananas: An excellent source of easily digestible carbohydrates, potassium, and magnesium. A medium banana provides around 27g of carbs.
• Dates: Naturally sweet and packed with quick-release sugars, plus some potassium. A few dates (2-3) can offer a significant carb boost.
• Honey or Jam: Spread on a small piece of white toast or a rice cake, these provide pure simple sugars for rapid absorption.
• Dried Fruit (e.g., Raisins, Apricots): Concentrated sources of sugar and energy. Consume in moderation to avoid excessive fiber, especially close to the run.
• Energy Chews or Gels: Specifically formulated for athletes, these deliver concentrated simple sugars (often glucose, maltodextrin, or fructose) in an easily digestible format.

Timing is crucial: Consume these "sweets" 30-60 minutes before your run to allow for digestion and absorption. For very sensitive stomachs, 1.5-2 hours might be better.

Mid-Run Fueling: Sustaining Energy

During runs lasting longer than 60-75 minutes, muscle and liver glycogen stores begin to deplete. Consuming simple carbohydrates mid-run is essential to maintain blood glucose levels, spare glycogen, and prevent "hitting the wall." The goal here is rapid absorption and minimal digestive effort.

• Energy Gels: The most popular choice for their portability, concentrated energy, and quick absorption. They typically provide 20-25g of carbohydrates per serving.
• Energy Chews: Similar to gels but in a solid, chewable form. They offer a controlled dose of carbohydrates and can be easier for some to consume than gels.
• Gummy Bears or Jelly Beans: Many runners find these effective due to their high simple sugar content (often glucose syrup) and lack of fiber or fat. Approximately 10-15 gummy bears can provide around 20-25g of carbs.
• Hard Candies (e.g., Mints, Lollipops): These can provide a steady trickle of sugar and help with dry mouth. They are less concentrated than gels/chews but can be useful for lower intensity or longer, slower efforts.
• Dried Fruit (e.g., Raisins, Dates): While good pre-run, use sparingly mid-run for those with sensitive stomachs due to fiber content.

Hydration is vital: Always consume mid-run carbohydrates with water to facilitate absorption and prevent gastrointestinal distress. Aim for 30-60g of carbohydrates per hour for runs exceeding 75 minutes, increasing to 60-90g/hour for very long efforts (2.5+ hours) depending on training and tolerance.

Post-Run Recovery: Replenishing Glycogen

Immediately after a run, especially a hard or long one, the body is primed to absorb carbohydrates and protein to kickstart recovery. Simple sugars are beneficial here for their rapid impact on glycogen resynthesis.

• Fruit (e.g., Bananas, Grapes, Berries): Provide simple sugars, vitamins, and antioxidants.
• Chocolate Milk: An excellent recovery drink, offering a beneficial carbohydrate-to-protein ratio (typically 3:1 or 4:1), which is ideal for glycogen replenishment and muscle repair. The sugars in milk are lactose and sucrose.
• Smoothies with Fruit and Honey: Easily digestible and customizable with added protein powder.
• Sweetened Yogurt with Fruit: Provides carbohydrates, protein, and probiotics.

Aim to consume carbohydrates within 30-60 minutes post-run for optimal glycogen replenishment. Combining simple carbohydrates with protein is key for comprehensive recovery.

Important Considerations and Cautions

While certain "sweets" can be beneficial, it's crucial to approach their consumption strategically and understand individual differences.

• Individual Tolerance: What works for one runner may cause gastrointestinal issues for another. Always test new fueling strategies during training, not on race day.
• Fructose vs. Glucose: Glucose is absorbed more rapidly than fructose. Many gels and chews combine both to utilize different transporters in the gut, maximizing carbohydrate delivery. High amounts of fructose alone can lead to digestive upset in some individuals.
• Fiber and Fat Content: Avoid "sweets" high in fiber or fat immediately before or during a run, as these slow digestion and can cause stomach cramps, bloating, or necessitate bathroom breaks. A standard chocolate bar, for instance, is usually too high in fat for mid-run fueling.
• Training Your Gut: The gut is trainable. Gradually introduce fueling strategies during longer training runs to adapt your digestive system.
• Dental Health: Frequent consumption of sugary items, especially sticky ones, can impact dental health. Rinse your mouth with water frequently during and after consumption.
• Overall Diet: These "sweets" are supplemental performance aids, not replacements for a balanced diet rich in whole, nutrient-dense foods.

Conclusion

When chosen and timed correctly, certain "sweets" serve as highly effective tools in a runner's nutritional arsenal. They provide the quick, accessible carbohydrates essential for fueling performance and accelerating recovery. However, their use should be strategic, tested in training, and integrated within a broader, balanced dietary approach. Focus on options that prioritize simple sugars, are low in fiber and fat, and are well-tolerated by your individual digestive system to optimize your running performance and recovery.