Exploring Nutrition: What is an alternative to energy gels?

After about 90 minutes of continuous, high-intensity activity, the body's glycogen stores are nearly depleted, requiring replenishment for sustained performance. For endurance athletes seeking variety or a more natural approach, understanding what is an alternative to energy gels becomes essential for maintaining energy levels and avoiding the dreaded 'bonk'.

Quick Summary

This article explores many options beyond traditional energy gels, from real food like dates and bananas to commercial chews, drinks, and DIY recipes. Discover how to choose the right fuel based on your training intensity and personal tolerance.

Key Points

• Variety Prevents Fatigue: Mixing up your fuel sources with different foods can prevent palate fatigue and keep your fueling plan interesting, especially during long events.

• Real Foods Offer Added Benefits: Natural options like dried fruits, bananas, and potatoes provide extra vitamins, minerals, and fiber, in addition to carbohydrates, for a more wholesome approach to fueling.

• Liquid Carbs Aid Digestion: For high-intensity efforts or sensitive stomachs, carbohydrate-based sports drinks can be easier to digest than thicker gels or solid foods.

• Chews Provide Controlled Dosing: Energy chews and blocks allow for a more gradual, chewable intake of carbohydrates, which some athletes find preferable to a single gel packet.

• Always Train with Your Fuel: It is crucial to test any new fuel strategy during training runs or workouts, not on race day, to ensure proper gut tolerance.

• DIY Saves Money: Making your own energy bites or gels from natural ingredients like dates, honey, and chia seeds can be a cost-effective and highly customizable solution.

• Consider Savory Options: Boiled and salted potatoes or pretzels can be an excellent savory alternative to combat sweetness and replenish sodium levels.

Why seek alternatives to energy gels?

Energy gels are a convenient source of rapid-release carbohydrates, but they aren't for everyone. Many athletes experience gastrointestinal (GI) distress, including bloating, cramping, and nausea, especially during high-intensity efforts. The taste and texture can also lead to 'flavor fatigue,' causing athletes to grow tired of the syrupy sweetness during long events. Concerns about cost, artificial ingredients, and single-use plastic waste also drive many to seek more natural or sustainable options. Fortunately, the sports nutrition world offers a wide range of effective alternatives, from whole foods to other formulated products.

Natural and whole food alternatives

Using real food for fuel has several benefits, including a more gradual energy release, familiar flavors, and extra nutrients like vitamins, minerals, and antioxidants.

• Dried Fruit: Dates, raisins, and dried apricots offer a dense, natural source of carbohydrates and are easy to carry. A small box of raisins can provide a similar carbohydrate boost to an energy gel. Medjool dates are particularly popular for their high carb content and soft texture.
• Bananas: This classic runner's snack is packed with carbohydrates and potassium, an essential electrolyte. For easy consumption on the move, some athletes mash a banana and put it in a resealable bag or pouch.
• Mashed Potatoes or Sweet Potatoes: A savory option, boiled and salted potatoes provide carbohydrates and replace sodium lost through sweat. Athletes can mash them into a pouch or eat small, boiled chunks during lower-intensity efforts.
• Honey or Maple Syrup: Both provide a blend of simple sugars that are rapidly digested. Many brands now sell individual packets or straws for easy use. Maple syrup offers a slightly different sugar ratio and a distinct taste.
• Applesauce or Baby Food Pouches: These squeeze pouches offer a similar consistency to gels but are made with whole fruits and sometimes vegetables. They are easily digestible and come in a wide variety of flavors.
• Homemade Energy Bites or Balls: These can be made with simple ingredients like oats, dates, nut butter, and seeds. Recipes allow for customization to personal taste and nutritional needs.

Commercial and formulated alternatives

For those who prefer a manufactured product but want to move away from gels, these options provide a similar boost with different textures or formats.

• Energy Chews or Blocks: A semi-solid, chewable alternative, these are a popular choice for those who dislike the gooey texture of gels. They allow athletes to consume smaller amounts of carbohydrates over a period of time, which can be easier on the stomach. Many brands include electrolytes in their chews.
• Carbohydrate-based Drinks: Powdered drink mixes or ready-to-drink options can be added to a water bottle to combine fueling and hydration. This can be particularly beneficial in hot conditions where hydration is a priority. By varying the mix concentration, you can adjust your calorie intake per hour.
• Waffles or Cookies: Many companies produce thin waffles (like stroopwafels) or cookies designed for endurance athletes. These provide a solid, more substantial feel without being too difficult to chew while moving.
• Rice Cakes: Another solid food option, rice cakes can be made easily at home or purchased pre-packaged. A simple rice cake with a bit of jam or honey can provide the necessary carbs.

A comparison of fueling options

Feature	Energy Gels	Whole Foods (e.g., Dates)	Chews / Blocks	Carb-based Drinks
Convenience	Very high; small, light packets	Lower; bulkier to carry	High; easy to carry and portion	High; combines fuel and hydration
Digestion Speed	Very fast; rapid absorption	Slower; fiber content slows digestion	Moderate; requires chewing	Fast; liquid carbs are quickly absorbed
Cost	High per serving	Low per serving	Moderate to high	Moderate; can be cheaper in bulk
Ingredient Purity	Often contains artificial ingredients	All natural	Generally more natural options available	Varies by brand; often less processed than gels
GI Tolerance	Can cause GI distress	Generally well-tolerated	Often better tolerated than gels	Less likely to cause GI distress

How to choose the right fuel for you

Finding the perfect alternative to energy gels depends on several factors, including your activity's intensity and duration, personal preferences, and individual gut tolerance.

1. Match to Intensity and Duration: For very high-intensity, shorter efforts, a faster-digesting option like honey or a sports drink is effective. For longer, lower-intensity activities, real foods like bananas or mashed potatoes provide sustained energy without overwhelming your digestive system.
2. Consider the Conditions: In hot weather, a carb-based drink might be more appealing and aid hydration simultaneously. In colder weather, a solid food like an energy bite might be a welcome, comforting change.
3. Taste and Texture: Flavor fatigue is real. A variety of options—switching between sweet and savory foods—can prevent your palate from getting tired.
4. Experimentation is Key: The golden rule of sports nutrition is to test new foods and products during training, not on race day. This allows your body to adapt and ensures there are no surprises when it matters most.

Crafting your own DIY fuel

Making your own fuel is a great way to control ingredients and save money. A simple DIY energy gel can be made by blending dates, a ripe banana, a pinch of salt, and some water or coconut water. For chews, you can use a base of fruit puree and chia seeds to thicken. A honey and maple syrup blend with added salt is another effective, simple recipe.

Conclusion

While energy gels serve a purpose for many athletes, they are far from the only fueling option. From natural whole foods like dates and bananas to commercial chews and DIY recipes, a wealth of alternatives can provide the necessary carbohydrates to power your performance. By experimenting during training, you can discover a fueling strategy that is kinder to your stomach, more enjoyable for your palate, and ultimately more effective for your athletic goals. Proper nutrition is a fundamental component of your running success, and exploring alternatives allows you to develop a more mindful and personalized approach to fueling.

Frequently Asked Questions

Can I use honey instead of an energy gel?

Yes, studies have shown that honey performs similarly to glucose-based energy gels and can be an effective natural alternative. It provides a mix of simple sugars (fructose and glucose) and is easier on the stomach for some athletes.

Are raisins as effective as energy gels for endurance sports?

Yes, research indicates that raisins can be just as effective as commercial sports supplements for maintaining performance during endurance exercise. They offer a concentrated source of carbohydrates and potassium.

Why do energy gels sometimes cause stomach problems?

Energy gels can cause GI distress due to their high concentration of simple sugars, which can pull water into the intestines to dilute them. Consuming gels with insufficient water, especially during exercise when blood flow to the gut is reduced, can lead to bloating, cramping, and nausea.

What is an isotonic gel and how is it different from other gels?

An isotonic gel is formulated with water, so you don't need to consume extra water to aid its absorption. This can make them easier on the stomach compared to thicker, more concentrated gels.

Is it better to use real food or gels for a long-distance race?

The best choice depends on personal preference and tolerance. Some athletes find real food like dates or bananas more satisfying and gentler on the stomach, while others prefer the convenience and quick absorption of gels. Many find success by using a combination of both.

Can I use candy, like gummy bears, for fuel during exercise?

Yes, many athletes use candies like gummy bears or jelly beans as a source of quick-digesting simple sugars during long runs or rides. It's a more playful alternative, but you should still test them during training to ensure they sit well with your stomach.

How can I carry real food alternatives during a run or ride?

Real food can be carried in various ways, including small resealable bags stored in a running belt, a hydration pack with pockets, or specially designed soft flasks for homemade gels and purees. Pre-mashing softer foods like bananas can also make them easier to consume on the go.