Buzz
Even before I had my first taste of ketchup during the workout, I realized I had fallen for a ridiculous marketing stunt by Heinz. But, as a Pittsburgh native, I feel obligated to take Heinz ketchup seriously. I can easily squeeze it out of any glass bottle, I refuse to eat Hunt's, and I won’t call Heinz Field by whatever its new name is. And as a runner, I'm the perfect audience for Heinz’s latest marketing gimmick: convincing athletes to use ketchup packets as fuel.
Heinz recently announced in a video that they are creating running routes shaped like keystones in major cities, posting the maps on running apps like Strava and MapMyRun to help runners access ketchup packets while on the go. (In case you didn’t know, the Heinz label resembles a keystone. Pennsylvania is known as the Keystone State. The connection is strong.) In the video, they claim that runners swear by ketchup packets for on-the-go fueling.
I’m a runner, and this idea came as a surprise to me. Not the notion of consuming odd things while running; it’s normal to carry candy or energy gels during long runs, and in a marathon, you might even get offered chips or Coke as you near the finish. Ultramarathons often have a wider selection of snacks; those running more than 26 miles can experience some bizarre cravings. So, I asked an ultrarunner I know if he’s ever used ketchup packets during a run, or if he’s heard of anyone doing it. His response was simply: 'lol no way.'
Why could ketchup potentially serve as fuel for runners?
When you're running, even at a moderate pace, your body depletes a significant amount of carbohydrates. Much of this comes from glycogen, the stored form of carbs in your muscles. You can replenish carbs by consuming sugary or starchy foods before or during your exercise. Runners who fuel up on carbs often experience better performance and endurance compared to those who don't.
Carb-loading isn't necessary for shorter runs—like those lasting an hour or less. However, for longer distances such as 10-mile weekend runs or while training for a marathon or half-marathon, gels can be extremely useful. These gels, such as Gu, are convenient packets filled with syrupy substances that make it easy to consume carbs on the go.
We also lose sodium and other electrolytes when we sweat, and many gels include electrolytes to help with this loss. Alternatively, you can replace electrolytes by drinking beverages like Gatorade or Tailwind. Marathoners, like Meredith Dietz, often fine-tune their fueling strategies for maximum performance. To perform at your best, it's recommended to consume 30 to 60 grams of carbs per hour, and some athletes aim for even more. The need for salt replacement depends on how much you sweat.
The truth is, ketchup is not an ideal choice for running fuel.
Ketchup is made primarily of corn syrup and salt, and it’s often packaged in handy small packets. Essentially, it’s a type of gel, right? Let’s take a closer look at the numbers.
One packet of Gu contains 100 calories, 22 grams of carbs, and 50 milligrams of sodium.
One packet of ketchup offers just 10 calories, 2 grams of carbs, and 90 milligrams of sodium. Hmm.
To match the carbs in a single packet of Gu (which is typically consumed every 45 minutes), you’d need to consume 11 ketchup packets. This would, however, result in a massive intake of 990 milligrams of sodium.
If you use three Gu packets during a run, you'd consume 66 grams of carbs and 150 milligrams of sodium. On the other hand, consuming 33 ketchup packets would provide the same amount of carbs but a staggering 2,970 milligrams of sodium. The recommended daily intake of sodium is 2,300 milligrams. While athletes can handle more sodium due to heavy sweating, that's still a huge amount.
I put the ketchup packets to the test myself.
I was undeterred by the impracticality of math or logic, so I decided to test how ketchup packets function in the real world. Originally, I had planned for a long trail run, but after a busy day, I didn’t manage to get out until it was already dark. Instead, I opted for a quick run at a local track with good lighting. My husband had thoughtfully picked up 20 ketchup packets from some store, and I shoved 10 of them into my leggings’ pockets, stepping outside with some reluctance. 'Have fun!' he called after me. My reply was simple: 'I won’t.'
Over the years, I’ve participated in plenty of activities that could easily be considered bad ideas. This one definitely makes the list. After running just a mile (in an effort to build up an appetite, since we runners tend to eat things on the go that we would never touch in everyday life), I paused to try a few ketchup packets.
Ketchup packets are far too small, too salty, overly acidic, and just generally too unpleasant to serve as a suitable alternative for proper running fuel.
My right pocket was stuffed with ketchup packets, while my left pocket held an empty ziploc bag for trash. It takes 11 ketchup packets to match the equivalent carbs of one gel, so that’s a lot of little sticky wrappers. I opened the first one, and down it went. Tangy, salty, and sweet. Definitely a break from the usual cloying gels. I tossed the empty packet into my trash bag. Odd, but tolerable.
But after consuming just two grams of carbs, I knew I needed more. So, I kept going—one packet, then another, and another. After the fourth, I told myself I’d save the rest for later. Returning to the track, I felt, well, like someone who had just ingested four packets of ketchup. It left me with a burning sensation in my chest. I don’t usually have stomach issues with on-the-run food, but I suppose there’s a first time for everything.
I didn’t end up finishing the rest later. I had reached my limit. Ketchup packets are just too small, too salty, too acidic, and overall too unpleasant to replace proper running fuel. Still, I can’t help but wonder what it would be like to have just *one* ketchup packet toward the end of a run, especially after consuming a few gels and starting to crave something with real flavor. Would I ever consider pairing a ketchup packet with a regular gel? Probably. And I’d likely regret it, too.
