Is mustard the next great fuel for runners?

Do those little yellow packets really help with muscle cramps and energy, or is it just hype?

While I was volunteering at the aid station of a recent local race, several runners came in requesting an unexpected (to me) fuel source—packets of mustard. The condiment more commonly used to spice up your hot dogs and bologna sandwiches is being repurposed by runners, and some athletes swear by it, claiming that mustard can help stave off cramps and provide a quick energy boost. But is there any science to back up these claims? Let’s dive into the evidence.

The what and why of mustard

In 2022, a viral video featured former Canadian hockey player Mark Letestu sucking down a mustard packet on the bench, and it’s a common go-to for athletes in obstacle course races. It’s not the only popular condiment, either—in 2023, Heinz unveiled their Run On Heinz campaign, guiding runners to locations where they could snag free Heinz ketchup packets. Made from mustard seeds mixed with liquid (often vinegar, wine, or water), salt, spices (such as turmeric, garlic and paprika) and herbs, this condiment packs a tasty punch.

Runners and other athletes turn to mustard for its potential to combat muscle cramps. The theory suggests that the acetic acid (a.k.a. vinegar) in mustard stimulates nerve receptors in the mouth, esophagus and stomach, signalling the brain to stop cramping. (This is the same ingredient in pickle juice, another popular anti-cramping remedy.) And mustard’s turmeric content, known for its anti-inflammatory properties, might help ease muscle soreness after a run.

A negligible source of…well, anything

The jury is still out on the effectiveness of those tiny yellow packets. Scientists debate the exact cause of muscle cramps, and most evidence supporting mustard is anecdotal. A 2022 study found that athletes consuming 30 packets of mustard post-exercise experienced no change in symptoms, even 60 minutes after eating it.

And while mustard can add a zesty kick to your meals, it’s not going to fuel a kick at the end of your race. With only three to five calories per package, the energy content is too low to power your runs, and you probably won’t see it at an aid station anytime soon.

The verdict

Hey, the hype might still be on to something—believing in a boost can actually give you one, even if it’s just mentally. It’s important to tune in to your unique caloric and hydration needs before, during and after your runs. And if mustard is your secret sauce on top, go ahead and squeeze it on with gusto.

posted Thursday August 1st
by Keeley Milne