For many endurance runners, energy gels are a staple of long training days and races. They are convenient, quick to absorb, and packed with the simple carbohydrates needed to sustain performance. However, they aren't the only option. Many athletes find that commercial gels cause gastrointestinal distress, taste fatigue, or are simply not to their liking. Fortunately, a wide array of natural, whole-food options can provide the same—or even better—fueling benefits.
Why Look Beyond the Gel?
While effective for some, commercial energy gels have several potential drawbacks that lead runners to seek alternatives. The high concentration of sugar and lack of fiber can sometimes overwhelm the digestive system, which is already under stress during high-intensity exercise. This can lead to cramps, nausea, bloating, and other unwanted digestive issues. The texture and often overly sweet taste can also become unappealing over many miles, a phenomenon known as "flavor fatigue". Additionally, for eco-conscious runners, relying on single-use gel packets contributes to plastic waste, while cost can also be a significant factor over a full training cycle.
Natural and Whole Food Alternatives
Switching to real food can offer a rewarding solution. Whole food options provide energy from natural sources and often come with a more varied and palatable taste. For many, real food is easier to digest because the carbohydrates are not as concentrated and are often accompanied by other nutrients.
Sweet and Simple Carbs
- Dates: Medjool dates are a top choice for many ultra-runners. Just two dates provide about 35 grams of easily digestible carbohydrates and some potassium. Their sticky-sweet texture makes them easy to eat on the move.
- Dried Fruit: Options like raisins, dried apricots, and pineapple chunks are rich in natural sugars and provide a quick energy boost. A small box of raisins, for example, offers about 33 grams of carbohydrates.
- Honey and Maple Syrup: These natural syrups are a concentrated source of simple sugars. They can be carried in reusable flasks or packets and are digested quickly, much like commercial gels.
- Bananas: One medium banana is a classic runner's snack, offering around 30 grams of carbs and crucial electrolytes like potassium. For a long run, you can mash it up and put it in a sealable bag for easy access.
- Applesauce Pouches: Baby food or applesauce squeeze pouches are an incredibly convenient and mess-free option. Look for varieties with no added sugar for the best results.
- Fruit Purees: Similar to applesauce, pureed sweet potato or other fruits can be packed into reusable pouches. Research has shown that potato puree is just as effective as commercial gels for exercise performance.
Savory Fuel Options
Sometimes, a runner's palate craves something other than sweetness, especially during very long efforts. This is where savory options shine.
- Boiled and Salted Potatoes: A simple and highly effective fuel, small boiled potatoes with a sprinkle of salt provide carbohydrates and help replace lost sodium from sweat.
- Pretzels: Pretzels offer a great source of fast-acting carbohydrates and salt. The salty taste can be very appealing late in a run when sweet foods become less tolerable.
- Mini Sandwiches: A simple white bread sandwich with a little jam or honey can provide balanced fuel. White bread is easier to digest than whole wheat during exercise due to its lower fiber content.
DIY Homemade Running Fuel
For those who prefer to control their ingredients, making your own fuel is a fantastic option. This also allows for endless flavor combinations and consistency experiments.
- Energy Balls: Combine ingredients like rolled oats, dates, nuts or seeds, and a little honey or maple syrup in a food processor. Roll into bite-sized balls and store in a small bag for easy access.
- Homemade Gels: A simple recipe involves blending pitted dates, maple syrup or honey, a pinch of salt, and a little water or lemon juice. Some add chia seeds for texture and antioxidants. This can be stored in a reusable gel flask.
Gel Alternatives: A Comparison
To help you decide, here is a comparison of commercial gels versus whole food alternatives:
| Feature | Commercial Energy Gels | Whole Food Alternatives |
|---|---|---|
| Convenience | Excellent: Pre-packaged, portable, and mess-free. | Varies: Requires some preparation and packaging, but many options are very portable. |
| Digestion | Can cause GI distress in some due to high sugar concentration. | Often easier on the stomach, providing steadier energy. |
| Taste | Can lead to flavor fatigue; options are limited. | Wide variety of tastes and textures, from sweet to savory. |
| Cost | Relatively expensive per serving. | Often more budget-friendly, especially for homemade options. |
| Nutrients | Focused on simple carbs and electrolytes; processed. | Can offer additional vitamins, minerals, and antioxidants from natural ingredients. |
| Satiety | Less filling; designed for quick absorption, not fullness. | Can provide a more satisfying feeling, especially savory or solid options. |
How to Develop Your Fueling Strategy
Finding the right fueling strategy is a process of trial and error. It is critical to test any new fuel during training, not on race day, to see how your body reacts. Start with a small, manageable amount and see how it feels before, during, and after a run.
- Practice with Purpose: Use your long training runs to experiment with different foods and timings. Pay attention to how your body digests various foods while running. Use a running watch to set reminders to fuel and hydrate regularly, aiming for 30-60 grams of carbohydrates per hour for runs over 60 minutes.
- Stay Hydrated: Many real food options, particularly solids, require a little extra water to aid digestion and absorption. Ensure you are drinking enough fluids and consider using an electrolyte drink to replenish sodium and other minerals lost through sweat.
- Listen to Your Gut: During a run, blood is diverted from your digestive system to your working muscles, making digestion less efficient. If you experience stomach upset, consider slowing down your eating or switching to a liquid form of fuel, such as a sports drink or a homemade puree.
The Bottom Line
While commercial gels serve a purpose, they are not the only, nor necessarily the best, option for everyone. A world of real food and homemade alternatives exists that can provide stable energy, better digestive comfort, and more enjoyable flavors. Whether you prefer the simplicity of dried fruit, the comfort of a salted potato, or a customized homemade fuel, testing and training are key to discovering what works best for you and helps you achieve your endurance goals.
For more in-depth information on nutrition timing for runners, you can consult with resources like Sports Dietitians Australia.
Conclusion
Moving beyond commercially-made energy gels offers a versatile and often more comfortable approach to fueling long runs. By experimenting with natural, whole-food options—from dates and bananas to salted potatoes and homemade energy balls—runners can find a fueling strategy that aligns with their personal taste preferences, digestive needs, and performance goals. The key to success is consistent practice during training, ensuring that whatever fuel you choose on race day is a familiar and reliable one.
