The Best Alternatives to Energy Gels for Runners

Energy gels are not for everyone. They're very concentrated and can cause stomach upset if not taken with enough water. Certain ingredients (such as fructose, caffeine, or sweeteners) don't agree with everyone and the texture and sweetness can make some people feel nauseous. In addition, taking too much fuel too quickly can overwhelm the gut. Common symptoms of these issues include bloating, cramps, nausea, and diarrhoea. We might not have these symptoms the first time we take gels and this is the main reason why it's essential to train with them regularly, as they may occur over time. So if this happens to you what are the alternatives?

Why Do Runners Need Fuel on Long Runs?

For shorter runs, your body has enough stored energy to keep you going without eating or drinking anything beyond your normal hydration routine. As runs get longer, however, those energy stores begin to run low. Your body stores carbohydrates as glycogen in the muscles and liver. These stores are limited and can become depleted during prolonged exercise. When that happens, many runners experience a sudden drop in energy often referred to as "hitting the wall". Pace slows, fatigue increases and maintaining your effort becomes much harder. Taking on carbohydrates during a run helps maintain blood sugar levels and provides additional fuel for working muscles. Rather than waiting until energy levels crash, experienced runners tend to fuel regularly throughout longer runs to keep energy levels more consistent. Hydration is equally important. Even on cooler days, runners lose fluid through sweat and breathing. As dehydration develops, running can start to feel noticeably harder. For longer sessions, replacing some of those lost fluids can help improve comfort and performance. In warmer conditions or during very long runs, electrolytes such as sodium can also play an important role. As a general guide, many runners start considering fuel intake for runs lasting longer than 90 minutes. Just as importantly, long runs provide the perfect opportunity to practise your race-day nutrition strategy and discover what works best for your body.

Sports drinks

Sports drinks remain one of the most popular alternatives to energy gels because they combine fuel and hydration in one product. Most sports drinks contain carbohydrates, fluid and electrolytes, allowing runners to replace several things at once. Many runners also find them easier to tolerate than gels, particularly if they have a sensitive stomach. Another advantage is the gradual intake of energy. Instead of consuming a gel every 30 or 40 minutes, you can simply take regular sips throughout your run. This can help maintain a more consistent supply of carbohydrates while also supporting hydration. The downside is that sports drinks generally contain fewer carbohydrates than gels. For longer races such as marathons, many runners combine sports drinks with other fuel sources to meet their energy requirements.

Energy Chews

Energy chews offer many of the same benefits as gels but in a different format. They're easy to carry, simple to use and provide a quick source of carbohydrates during exercise.

Most products are divided into individual pieces, allowing runners to spread their carbohydrate intake throughout a run rather than consuming it all at once. Many brands also include electrolytes and caffeine in certain products. One of the biggest advantages is that some runners simply find chews easier to eat than gels. If you've never quite got on with the texture of energy gels, chews may be worth trying during your training runs.

Sweets

You don't always need specialist sports nutrition products to fuel a long run. Many runners have relied on sweets for years, particularly during training. Jelly babies, wine gums, jelly beans and gummy sweets all provide quickly available carbohydrates and are inexpensive compared to sports nutrition products. They're easy to find, easy to carry and can be surprisingly effective when you need a quick energy boost. However, they do have limitations. Most sweets contain little or no electrolytes and eating too many at once can sometimes cause stomach discomfort. That said, plenty of runners still swear by a handful of jelly babies during a long run.

Kendal Mint Cake works really quickly, but don't eat too much!

Kendal Mint Cake

Few running fuels have the history of Kendal Mint Cake. Originally associated with climbers and explorers, it has become a favourite among many endurance athletes thanks to its high sugar content and portability. It's lightweight, easy to carry and provides rapidly available energy when you need it most. Some runners also appreciate the refreshing mint flavour, particularly during long efforts when sweeter products can become difficult to stomach.

Like most sugary foods, it works best as part of a wider fuelling strategy. It contains very little in the way of electrolytes and eating large amounts in one go may lead to stomach issues for some runners.

Natural Whole Foods for Fuelling Long Runs

Not every runner wants to rely on processed sports nutrition products. Many prefer to fuel with simple, everyday foods instead. Bananas are one of the most popular choices. They're easy to digest, naturally rich in carbohydrates and provide potassium, which supports normal muscle function. Dates are another excellent option. Packed with natural sugars and easy to carry, they provide a surprisingly effective source of energy during longer runs. Raisins and dried apricots offer similar benefits and are popular among runners looking for simple alternatives to gels. Rice balls and salted boiled potatoes are also commonly used by ultra runners. They provide carbohydrates while offering a welcome break from the constant sweetness of many sports nutrition products. For very long runs and ultra-distance events, savoury foods can become particularly appealing. Simple foods such as pretzels, sandwiches and rice-based snacks are often included in an ultra runner's fuelling strategy.

Dates are perfect for the long run. Full of sugar and easy to carry

Make Your Own

If commercial energy gels don't agree with you, making your own fuel can be surprisingly simple. Many homemade energy gels use ingredients such as honey, maple syrup or blended dates. These natural carbohydrate sources can provide the energy needed for long runs without the lengthy ingredient lists found in some commercial products. Adding a small amount of salt can help replace sodium lost through sweat, while lemon juice is often added for flavour. Homemade options are usually cheaper than commercial products and give you complete control over the ingredients. The main drawback is that they don't last as long and often require refrigeration before use. As with any fuelling strategy, it's important to test homemade products during training rather than trying them for the first time on race day.

Simple Honey Energy Gel

One of the easiest homemade energy gels requires just two ingredients, 4 tablespoons honey and a pinch of sea salt. Mix the honey and salt together, transfer the mixture into a reusable soft flask or small squeeze pouch. Take small amounts during your run and wash down with water. Honey contains a mixture of glucose and fructose, making it an effective source of rapidly available energy.

Maple Syrup Energy Gel

Maple syrup offers a thinner consistency than honey, making it easier for some runners to consume. Take 4 tablespoons maple syrup and a pinch of sea salt and stir the ingredients together. Pour into a soft flask and sip during long runs as needed.

Date-Based Energy Gel

For runners looking for a whole-food option, dates can be blended into a smooth gel. Take. 8–10 soft dates, 2–3 tablespoons water and a pinch of salt and blend all ingredients until smooth. Add extra water if necessary to achieve a gel-like consistency. Store in a squeeze pouch or small container. This options provides carbohydrates along with small amounts of fibre, minerals, and antioxidants.

Fruit-Based Energy Gel

Fruit purées can also work well. Take a ripe banana or 100g apple purée, add a tablespoon honey and a pinch of salt and blend until completely smooth. Transfer to a reusable pouch and use within a day or two. Make sure to keep it refrigerated before use.

Many commercial gels contain sodium to help replace electrolytes lost through sweat and this is why you need to add the pinch of salt to your homemade gel. Some runners also add a squeeze of lemon juice for flavour.

Homemade energy gels are generally cheaper and allow complete control over the ingredients, but they are usually less shelf-stable than commercial products and may require refrigeration before use. It's also important to test any homemade fuel during training rather than on race day to ensure your stomach tolerates it well. For most runners, the best homemade energy gels are often the simplest ones. Honey, maple syrup, and blended dates provide the carbohydrates needed to support endurance performance without the long ingredient lists found in many commercial products.

Alternatives to Energy Gels: a Summary

There is no single fuelling solution that works for every runner. Some people perform best using traditional energy gels, while others prefer sports drinks, chews, sweets or natural foods. The key is finding a strategy that provides enough carbohydrates while remaining comfortable for your stomach. Long training runs are the perfect opportunity to experiment and discover what works for you. Whether that's a sports drink, a handful of dates, some jelly babies or a homemade energy gel, the best fuelling option is the one that helps you maintain your energy levels and keeps you running comfortably for longer.