For so many of us, we have been told over and over again that sugar is bad for us. But then as runners, we’re told to take in products filled with sugar to fuel our training. What a mind twist!
Let’s be honest, the topic of sugar and fueling can feel super confusing. There’s so much advice floating around out there that it can be hard to figure out what’s something that just trending vs. what is actually going to work.
It’s no wonder when it comes to fueling as a runner we have some pushback or concerns about consuming so much sugar before, during and even after a run.
With the popularity of fueling with things like gummy bears, nerds candy and even dried fruit, we wanted to bring more information to help change the narrative that sugar is not bad, to how it can be a total game changer for runners.
Cortney Berling, RD, MPH of Eat Well, Run Better joined us on the Tread Lightly Podcast to help debunk some of the myths that are floating around out there about sugar.
Courtney is no stranger to the Run to the Finish community and she’s someone whom I trust deeply, especially around the topic of nutrition! Her work as a registered dietitian is primarily focused on runners and helping them to create a better relationship with food especially as athletes
Is Sugar Bad for Runners?
We’ve all heard it said before, “sugar is bad”. But if you’re a runner, sugar can be the secret to optimizing performance in your next long run or race.
Sugar is your body’s go-to fuel during exercise. When you’re running, your glycogen (aka stored sugar) gets used up pretty quickly, usually in about 90 minutes.
That’s where fueling with sugar comes in to give you the energy you need to keep going and avoid the dreaded “hitting the wall”.
Here’s a quick rundown of the types of sugar:
-
Glucose is the simplest form and gives you fast energy.
-
Fructose found naturally in fruits, takes longer to metabolize because it’s processed in the liver.
-
Sucrose a combo of glucose and fructose (table sugar), offers both quick and steady energy.
But what about sugar-free options?
Ah, fake sugars. You’ve probably seen them in sugar-free drinks and snacks. While they may sound like a smart option, Courtney warns that they’re not so great for runners.
Fake sugars like sucralose or sugar alcohols, basically anything ending in “itol” like xylitol, are not going to provide energy. Plus they are more than likely going to cause stomach issues either during or after you run.
A sugar-free electrolyte drink, like Gatorade G2, might seem like a good idea but you’re not going to get the quick energy that your body needs while running. And if it leaves you dealing with GI distress, that’s a big no thank you.
The takeaway here? Stick with real sugar during your runs. Your stomach will thank you.
Is Fueling with Candy the Same as a Gel?
I’m sure if you’ve scrolled through social media, you’ve seen runners posting about eating candy on their runs as their fuel of choice. (Coach Amanda waves her had as one who loves to do this.)
Both candy and gels give you quick energy from simple sugars, so technically, they work the same way. For example, gummy bears can be a budget-friendly alternative to those pricey branded gels.
Gels are designed specifically for runners. They’re easy to carry, sometimes include added electrolytes, and are formulated to go easy on your stomach. Candy can work, as long as you are also taking in electrolytes and know your total grams of carbs.
But candy might also be a pain.
Gels slip into your running shorts pocket or sports bra while candy might require a bag and can be harder to manage mid-run.
Try both and see what works best for you. If candy like gummy bears or jelly beans doesn’t mess with your stomach, go for it!
Just make sure to practice during training so you’re not experimenting with anything new on race day. No one wants to spend the entire race being uncomfortable or hunting for a porta-potty.
A few ideas to help you find the right fuel:
Should Runners Be Worried About Sugar Consumption?
The short answer? No.
When you’re running your body uses sugar as fuel almost immediately, so it’s not hanging around to cause issues like weight gain which a lot of athletes fear.
As Courtney explains in the episode, the sugar you consume during a run is doing exactly what it’s supposed to keeping you energized and feeling strong.
Many runners aren’t eating enough throughout the day or during their run, thinking they’re “saving calories”. But skipping meals or under-fueling can backfire big time. If you’re not eating enough, your body is going to start craving sugar in a big way.
Those late in the day sugar cravings or binges are often your body’s way of shouting, “I need carbs now!”.
Eating consistently throughout the day, including enough carbs, is going to be a game changer. When you fuel properly, your body gets what it needs when it needs it, and you’re less likely to feel out of control around sugary snacks.
Plus, fueling during your runs can help prevent those cravings later. Think of it as giving your body energy when it’s most effective, rather than playing catch-up later.
There is just so much information about nutrition and running which is why we hope you will head to the podcast to listen to the full episode with Courtney Berling, RD, MPH from Eat Well Run Better.
If you have more nutrition questions or would like to work with Courtney Berling RD, MPH, head to her website!
Krill Oil Benefits: Happy Runner Knees