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Alternatives To Energy Gels For Runners: What To Eat On Long Runs
Energy gels are a familiar part of distance running, particularly during half marathons, marathons and longer endurance events. They provide a convenient source of carbohydrates, are easy to carry and can help runners maintain their energy levels as glycogen stores begin to decline.
However, energy gels are not suitable for everyone. Some runners dislike their thick texture or intense sweetness, while others experience bloating, nausea, stomach cramps or diarrhoea. Even runners who normally tolerate gels can encounter problems when consuming large quantities during prolonged exercise.
Fortunately, there are plenty of alternatives to energy gels for runners, ranging from sports drinks and energy chews to everyday foods such as bananas, dates and jelly babies. Some are particularly useful during road races, while others are better suited to long training runs and ultramarathons.
Finding the right alternative involves more than choosing something that tastes good. The ideal fuel needs to provide enough carbohydrates, be practical to carry and agree with your digestive system.
Why Do Runners Need Fuel During Long Runs?
Carbohydrates are an important source of energy during running, particularly when the intensity increases. The body stores carbohydrates as glycogen in the muscles and liver, but these reserves are limited.
During prolonged exercise, glycogen levels gradually decline. When carbohydrate availability becomes insufficient to support the required effort, runners may experience increasing fatigue, a reduction in pace and difficulty maintaining their normal running intensity. This is often associated with hitting the wall during a marathon.
Consuming carbohydrates during longer runs helps maintain blood glucose levels and provides additional energy for working muscles. Rather than waiting until fatigue becomes noticeable, runners can benefit from taking on fuel regularly throughout a session.
For endurance exercise lasting between one and two and a half hours, approximately 30 to 60 grams of carbohydrates per hour is a commonly recommended range, although individual requirements vary with duration and intensity. During events lasting longer than two and a half to three hours, some runners may benefit from consuming up to 90 grams per hour, particularly when using carbohydrate sources containing both glucose and fructose.
Higher carbohydrate intakes require practice and are not necessary for every runner. Training intensity, running duration, experience and digestive tolerance should all influence an individual's fuelling strategy.
Sports Drinks
Sports drinks are among the most convenient alternatives to energy gels because they can provide carbohydrates and fluid at the same time. Many also contain sodium, which helps replace some of the electrolytes lost through sweat.
One advantage is that runners can consume carbohydrates gradually by taking regular sips rather than swallowing a concentrated gel in one go. This approach may be more comfortable for runners who struggle with the texture or sweetness of conventional gels.
However, carbohydrate content varies considerably between products. Some sports drinks provide relatively small amounts of energy, while concentrated carbohydrate drinks are specifically designed to deliver much larger quantities.
Runners should also distinguish carbohydrate sports drinks from electrolyte tablets and drinks containing little or no energy. An electrolyte drink may help with sodium replacement but will not necessarily provide meaningful amounts of carbohydrate.
Sports drinks can work particularly well during road races, although carrying enough fluid to meet carbohydrate requirements may become impractical during longer events.
Energy Chews
Energy chews provide carbohydrates in a solid or semi solid format and are designed specifically for use during exercise. They offer many of the same nutritional benefits as energy gels but have a different texture and can be consumed in smaller portions.
Most products contain several individual pieces, allowing runners to spread their intake over time. Some also contain sodium or caffeine, although the amounts vary between brands.
Chews are generally easy to carry and may appeal to runners who prefer eating something rather than swallowing a gel. Their carbohydrate content is normally clearly stated on the packaging, making it relatively straightforward to plan how much to consume.
The main disadvantage is that chewing can become uncomfortable when running hard or breathing heavily. Some products are also sticky, which may make them less appealing during faster races.
For runners who dislike gels but still want a specialist sports nutrition product, energy chews are worth considering.
Sweets And Jelly Babies
You do not necessarily need specialist sports nutrition products to fuel a long run. Ordinary sweets can provide readily available carbohydrates and are often considerably cheaper than commercial energy gels.
Jelly babies, jelly beans, wine gums and gummy sweets are popular choices among runners. Their sugar content makes them a practical source of energy, and they can easily be divided into smaller portions for regular consumption.
Jelly babies have been used by distance runners for many years, particularly during marathon training. They are widely available, relatively inexpensive and easy to carry in a small bag.
However, carbohydrate content varies between products, and some varieties contain sweeteners that may cause digestive discomfort. Ordinary sweets also generally provide little sodium, so runners need to consider their hydration and electrolyte requirements separately.
For many runners, a few sweets consumed regularly can be more comfortable than eating a large handful at once.
Kendal Mint Cake
Kendal Mint Cake has a long association with mountaineering, exploration and outdoor endurance activities. Its high sugar content, portability and long shelf life have made it a familiar source of energy for generations of outdoor enthusiasts.
Despite its name, Kendal Mint Cake is not a conventional cake. It is a firm, sugar-based confectionery product, usually flavoured with peppermint, that provides a concentrated source of carbohydrates.
For runners, its main attraction is simplicity. It can be broken into smaller pieces, carried in a pocket or running vest and eaten during longer sessions.
The mint flavour may appeal to runners who become tired of fruit flavoured gels and sweets, although its intense sweetness will not suit everyone. It also contains very little sodium and is best regarded as a carbohydrate source rather than a complete sports nutrition product.
Kendal Mint Cake is particularly worth considering for runners who enjoy traditional foods and want something different from commercially manufactured gels.
Bananas, Dates And Dried Fruit
Everyday foods can provide useful carbohydrates during running, particularly when the pace is comfortable enough to allow runners to eat solid food.
Bananas are a familiar choice at running events and aid stations. They provide carbohydrates, are naturally low in fat and contain potassium, a mineral involved in normal muscle and nerve function.
Their main disadvantage is portability. Carrying a whole banana during a road race is not particularly convenient, although bananas can work well during supported training runs and ultramarathons.
Dates are easier to carry and provide a more concentrated source of carbohydrates. Their natural sugars make them useful during prolonged exercise, and small portions can be packed into a running belt or vest.
Raisins and dried apricots offer similar benefits, although dried fruit also contains fibre. This may contribute to digestive discomfort for some runners, particularly when consumed in large quantities during harder efforts.
Although these foods contain naturally occurring sugars, they are not automatically better for endurance performance than commercial energy gels. Their usefulness depends on carbohydrate content, practicality and individual tolerance.
Savoury Foods For Long Runs And Ultramarathons
For runners spending several hours on their feet, the constant sweetness of gels, drinks and confectionery can become increasingly unappealing. This is one reason savoury foods are particularly popular during ultramarathons and long trail events.
Boiled potatoes, rice balls, pretzels and simple sandwiches can all provide carbohydrates while offering a change in flavour and texture. Some also contain sodium, depending on how they are prepared.
Boiled potatoes are a straightforward option that can be lightly salted and divided into manageable portions. Rice balls are another popular choice because they can be prepared in advance and offer a convenient source of starch.
These foods are generally better suited to lower intensity running, walking sections and aid station stops than to faster road racing. Eating substantial quantities of solid food while running hard may be uncomfortable and can increase the likelihood of gastrointestinal problems.
Food safety is another consideration, particularly when carrying prepared rice, potatoes or sandwiches for several hours. Perishable foods should be stored appropriately, especially in warm conditions, to reduce the risk of food borne illness.
Make Your Own Energy Gel Alternatives
Making your own running fuel can be an inexpensive alternative to buying commercial energy gels. Simple ingredients such as honey, maple syrup and fruit purées contain carbohydrates that can support endurance exercise.
Homemade options allow runners to adjust flavours, textures and portion sizes. However, natural ingredients are not automatically easier to digest, and homemade mixtures do not necessarily provide the same carbohydrate concentration or electrolyte content as specialist sports nutrition products.
The most important consideration is understanding how much carbohydrate each recipe provides and dividing it into suitable portions for use during exercise.
Honey And Salt
Honey contains glucose and fructose, making it a concentrated source of carbohydrates. Its thick consistency is similar to some commercial gels, although runners may prefer to dilute it slightly with water.
A simple mixture can be prepared using four tablespoons of honey and enough water to achieve the desired consistency. A small pinch of salt can be added if required, although it is not essential.
Mix the ingredients thoroughly before transferring them into a clean, reusable soft flask. Four standard 15ml tablespoons of honey provide approximately 69 grams of carbohydrates, although the exact quantity depends on the weight and composition of the honey.
This is considerably more carbohydrate than many individual commercial energy gels, so the mixture should be divided into smaller portions rather than consumed all at once.
Maple Syrup
Maple syrup offers a thinner consistency than honey and may be easier for some runners to consume during exercise. It provides carbohydrates primarily in the form of sucrose, which the body breaks down into glucose and fructose.
Mix four standard tablespoons of pure maple syrup with a little water if a thinner consistency is preferred. The mixture can then be transferred into a reusable flask for use during longer runs.
This quantity provides approximately 54 grams of carbohydrates, depending on the product and the amount measured. Runners should divide the mixture into manageable portions rather than treating the entire flask as one serving.
Maple syrup has a distinctive flavour, making it an interesting alternative to conventional fruit-flavoured sports nutrition products.
Date Based Fuel
Dates can be blended into a smooth paste to create a carbohydrate rich alternative to energy gels. They contain naturally occurring sugars, although their fibre content can make them more difficult to digest during exercise.
To prepare a simple mixture, blend eight to ten soft, pitted dates with two or three tablespoons of water until smooth. Additional water can be added to produce a thinner consistency.
The carbohydrate content will depend on the variety and size of the dates, so weighing the ingredients is more reliable than counting individual fruits.
Date mixtures are worth testing during easier training runs before considering them for faster racing, particularly for runners who are sensitive to fibre.
Banana And Fruit Purée
Fruit purées offer another option for runners who prefer a less concentrated source of carbohydrates. Their softer texture can make them convenient to consume from reusable food pouches.
A simple mixture can be prepared by blending one ripe banana with a tablespoon of honey and a little water. Alternatively, unsweetened apple purée can be combined with honey to increase the carbohydrate content.
The finished mixture should be smooth enough to consume easily during exercise. Its carbohydrate content will vary depending on the fruit, portion size and quantity of honey used.
Unlike commercially packaged energy gels, homemade fruit mixtures are perishable. They should be prepared hygienically, refrigerated promptly and kept cool until use rather than carried for prolonged periods in warm conditions.
Practise Your Fuelling During Training
Training the digestive system to tolerate carbohydrates during exercise is an important part of endurance preparation. This applies whether runners use commercial energy gels, sports drinks, sweets or homemade alternatives.
Long training runs provide opportunities to establish how much carbohydrate can be consumed comfortably and how frequently it should be taken. Runners can gradually adjust their intake while monitoring how their stomach responds.
It is also worth considering how different foods behave at different running intensities. A handful of sweets may be easy to eat during a relaxed training run but less comfortable during a hard marathon effort.
Hydration should be planned alongside carbohydrate intake. Fluid requirements vary with temperature, sweat rate, exercise intensity and individual circumstances, while sodium replacement may become more relevant during prolonged exercise with substantial sweat losses. Drinking excessive amounts of fluid can also be dangerous, so the objective is not simply to drink as much as possible.
Runners who regularly experience gastrointestinal problems despite adjusting their fuelling strategy may benefit from advice from a qualified sports dietitian. Understanding how digestion responds to exercise can also help identify why certain foods cause difficulties.
Final Thoughts On Alternatives To Energy Gels
Energy gels are convenient, but they are not the only way to fuel endurance running. Sports drinks, energy chews, sweets, Kendal Mint Cake and everyday foods can all provide useful carbohydrates during longer sessions.
The best choice depends on the duration and intensity of the run, the amount of carbohydrate required and individual digestive tolerance. A combination of different options may work better than relying on one product throughout a race.
Practising with different foods during training will help runners develop a fuelling strategy that is both effective and comfortable when it matters most.
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