Marathon Running Fuel: Using Halloween Candy

Candy isn’t just for trick-or-treaters, it can also be a surprisingly effective marathon running fuel source!

Proper fueling is key to powering strong workouts, going the distance without hitting the wall and crushing your marathon goals. 

In this post, we’ll cover why proper fueling matters so much for marathon running, compare popular candy options with common running gels, cover the 5 best candies to use as marathon running fuel, how to experiment safely and go over the potential drawbacks of using candy while running.

The Science Behind Marathon Running Fuel

During exercise, the body uses a ratio of both fat and carbohydrates for energy, but the intensity of your exercise determines which one it relies on the most. 

At lower intensities, like walking, the body uses more fat than carbohydrates for fuel. But during higher intensity efforts, like running and racing, it prioritizes carbohydrates for fuel because it’s a quicker, more efficient energy source. 

Carbs are stored in your muscles and liver as glycogen. Your body taps into your glycogen stores for energy during long runs and racing. But glycogen stores are limited and typically get depleted after 90-120 minutes of exercise. 

Without taking in sufficient carbs through sports nutrition products or food during running, you risk hitting the wall which is that dreaded feeling of fatigue, heavy legs and loss of energy that can completely derail your race.

Marathon runners typically need 60-90+ g/hour of carbohydrates during exercise. So where does candy fit into marathon running fuel and how does it compare to sports nutrition products like energy gels?

How Candy Stacks Up Against Sports Nutrition Products

When it comes to the type of carbs to consume during running, low fiber carbs and sugar are best. That’s because there is less blood flow to the digestive tract during running because the body prioritizes sending blood to your working muscles and tissues to deliver oxygen and nutrients. 

As a result, digestion slows. Fiber further delays digestion and can potentially lead to GI issues so that’s why low fiber carbs & sugar is best. And here is where running fuel, like candy, comes in. 

Energy gels, chews and candy, all provide simple sugars that are easy to digest and can be used as energy by the body during long-distance running. All options are portable and can easily be tucked into running shorts or the pocket of a hydration vest. 

However, there are some major differences that you should be aware of. First, sodium is an important electrolyte that you lose through sweat and we should intentionally include sodium in our intra-run nutrition plan as we can put our bodies at risk if we’re lacking. Candy however is low in sodium. 

Another big difference can be the fat content. Certain candies like peanut butter cups have a much higher fat content than an energy gel or package of sports chews. High fat can slow digestion even further during running which may contribute to GI distress in some athletes. 

Some nutritionally comparable options to energy gels and chews are gummies like Swedish Fish and Sour Patch Kids, as these provide simple sugars yet are low in fat and fiber. Let’s take a look at some more candy examples. 

The 5 Best Candies for Marathon Running Fuel

While candy can be a fun and surprisingly effective source of running fuel, it helps to know the carb content and how it compares to popular running gels. Here’s a quick guide to some popular candy favorites:

1. Swedish Fish

• 12 pieces = 27 g carbs, 0 g protein, 0 g fat
• Equivalent: 1 Maurten Gel
• Fun and chewy, Swedish Fish provide a quick carb boost that can mimic the carb content of a standard gel 

2. Sour Patch Kids

• 16 pieces = 37 g carbs, 0 g protein, 0 g fat
• Equivalent: 1 Crank Sports E-Gel
• Tart and sweet, these little treats pack a punch of carbs that’s similar to a higher carb energy gel

3. Nerd Clusters

• 16 pieces = 25 g carbs, 0 g protein, 0 g fat
• Equivalent: 1 Huma Gel
• With a unique texture and taste, nerd Clusters can be a fun gel alternative during training

4. Gummy Bears

• 10 pieces = 23 g carbs, 1 g protein, 0 g fat
• Equivalent: 1 GU Gel
• Classic gummy bears are a simple, effective way to get some carbs in mid-run

5. Sour Gummy Worms

• 8 pieces = 23 g carbs, 2 g protein, 0 g fat
• Equivalent: 1 Hammer Gel
• Sour gummy worms provide a decent carb amount and can help prevent flavor fatigue

When and How to Use Candy as Marathon Running Fuel

The key to using candy as fuel is knowing when and how to use it effectively.

During your training runs is the perfect time to experiment and see what type of candy works best for you. Trialing different tastes and textures can help you narrow down a few good options. See how your stomach handles different types of candy and identify portion sizes and timing to be able to meet your fueling goals. 

Don’t try candy for the first time on race day. Testing it out during training allows you to learn exactly how your body will respond to it. Using candy you haven’t practiced with can lead to unpleasant surprises during your race.

This happened to me during my first marathon. I took candy off course at mile 18, candy that I’ve never had during running before. It did not agree with me at all and it made the last several miles of the race much harder and more miserable than it needed to be.

Once you’ve found the type of candy that works for you, it’s important to practice how you’ll take it in, too. For example, if your goal is to eat around 16 pieces of Nerd Clusters per hour of running, try spacing them out and having a few every few minutes instead of eating them all at once.

If you love a little sweetness on the run, candy can be a fun and effective fuel source, as long as you plan and practice with it ahead of time!

Cons of Fueling with Candy

As you’ve learned, candy can work as a convenient source of quick carbs during runs, however it does come with a few drawbacks to keep in mind. 

Candy can lack the ideal blend of carbohydrate types that endurance athletes need when fueling above 60 grams of carbs per hour, a level marathoners should be aiming for. This can make it harder to tolerate optimal fueling targets during marathon training runs and races. A better option could be to avoid fueling with candy alone and pair candy with sports gels or chews that offer that blend of carb types.

Packaging and volume can be a challenge also when fueling with candy. As you can see above, you need a much larger amount of candy to match the carbohydrate content of a single gel. This means more chewing, more packaging and more to carry, making it bulkier and less convenient for long runs and on race day. Every runner is different, but if you want to take your fuel quickly and keep moving, gels are usually faster and easier to consume.

As earlier stated, another limitation of using candy as marathon running fuel is its sodium content. Most candy lacks sodium, an essential piece of intra-run nutrition. Be sure to add into your plan a source of sodium like a sports drink such as Tailwind Endurance or Skratch Labs Sport or take salt chews or capsules to meet your sodium needs.

Summary

Candy can be a fun and effective way to fuel your long runs, if you use it strategically!

Pair candy with a sodium-rich sports drink during running, practice with it during training to get your amounts and timing down and choose low-fat, low-fiber options for the best results.

While candy alone can make it hard to reach and tolerate optimal marathon fueling targets, it can be a useful fueling strategy when incorporated with other sports nutrition products like energy gels. 

When used wisely, candy can add variety and even a little fun to your fueling strategy, helping you power through long runs while keeping your energy up and preventing flavor fatigue. 

So next time you’re stocking up on Halloween treats or looking at your kids leftover candy, think of a few pieces as potential marathon running fuel and run smarter and stronger!

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