Nutrition Diet: What to take instead of gels? An alternative fueling guide

October 30, 2025 •

5 min read

An estimated 30-50% of endurance athletes report experiencing gastrointestinal issues from commercial energy gels. For those seeking a gentler approach to mid-exercise fuel, the question arises: What to take instead of gels? This guide explores natural and homemade alternatives for a happier, higher-performing gut.

Quick Summary

This article explores natural and homemade alternatives to commercial energy gels for endurance athletes. It details whole food options, DIY recipes, and provides a comparison of different fueling strategies to support better athletic performance and reduce stomach discomfort.

Key Points

Natural Options: Use real foods like dates, bananas, or raisins for a natural source of carbohydrates and a broader nutrient profile.
Homemade Gels: Make your own gels using honey, maple syrup, or chia seeds for a cost-effective and customizable alternative.
Savory Alternatives: Consider savory options like boiled, salted potatoes or pretzels to provide carbs and replace lost sodium, especially during long events.
Digestive Comfort: Natural fuels can be easier on the stomach, helping to prevent the bloating and GI issues sometimes associated with commercial gels.
Experiment and Test: Always try new fueling strategies during training runs or rides, not on race day, to ensure they work for your body and prevent unwanted surprises.
Consider Intensity: For lower-intensity, longer efforts, solid foods can be effective. For higher intensity, easier-to-digest liquids or semi-solids might be better.

The Case for Ditching Gels

Commercial energy gels are popular for their convenience and rapid carbohydrate delivery. However, they come with a few notable downsides that lead many athletes to seek alternatives. Issues such as intense sweetness, sticky mess, and digestive distress are common complaints. Over-reliance on processed gels can also cause flavor fatigue, where an athlete becomes so tired of the taste that they struggle to consume enough calories during long events. Furthermore, commercial products often lack the broad spectrum of vitamins, minerals, and antioxidants that natural, whole foods provide.

Natural, Whole Food Alternatives

Swapping processed gels for natural, easily digestible whole foods can solve many of these issues. For best results, select options that are low in fat and fiber during exercise, as these slow down digestion.

1. Dried Fruit

Dried fruit, especially dates and raisins, are natural powerhouses of quick-digesting carbohydrates. Medjool dates offer a rich, concentrated source of natural sugars, with about 35 grams of carbs in just two dates. Raisins have also been shown to be an effective fuel source, providing similar benefits to commercial supplements.

Dates: High in natural sugars and potassium. Two Medjool dates are roughly equivalent to one energy gel.
Raisins: A convenient, bite-sized option rich in carbohydrates and iron. Small snack boxes are easy to carry.
Other Dried Fruits: Apricots, mango, and pineapple chunks are also viable options for variety.

2. Maple Syrup and Honey

For those who prefer a liquid-style fuel, natural syrups are excellent choices. Both maple syrup and honey provide a mix of glucose and fructose for efficient absorption. They can be carried in reusable gel flasks or single-serve packets for on-the-go fueling.

Pure Maple Syrup: Contains a mix of sugars and essential minerals like manganese and zinc. Some brands offer race-specific maple syrup packets.
Honey: A natural blend of glucose and fructose that digests quickly. Some athletes use honey straws or DIY packets.

3. Potatoes and Sweet Potatoes

Research has shown that mashed potato purée can be just as effective for fueling endurance cyclists as commercial gels. Boiled and salted baby potatoes are also a popular savory option among ultramarathoners, providing both carbs and crucial electrolytes.

4. Fruit and Veggie Purée Pouches

Baby food or applesauce squeeze pouches are perfect for athletes with sensitive stomachs. They offer a smooth, digestible texture and are easy to consume while moving. Choose pouches with simple, whole-food ingredients and no added sugars.

5. Bananas

Bananas are a classic athlete fuel, offering about 25-30g of carbohydrates per fruit, along with potassium. While harder to carry, they can be pre-mashed and carried in a reusable pouch or stored in a protective container.

Homemade and DIY Fuel

Making your own fuel allows for full control over ingredients and cost. It's a great way to avoid artificial additives and cater to personal tastes.

Homemade Energy Balls/Bites

These are a simple, customizable option that provides both quick and sustained energy. A common recipe involves blending rolled oats, dates, nuts, and natural syrup.

Date and Cocoa Energy Balls: Blend pitted dates, almonds, cocoa powder, and chia seeds. Roll into balls and coat in shredded coconut.
Oat and Honey Bars: Combine rolled oats, honey, and peanut butter. Add nuts or raisins, press into a pan, and chill.

Simple Homemade Gels

For a more gel-like consistency, you can create your own natural mixtures.

Honey-Salt Gel: Mix honey, water, and a pinch of salt. Add a squeeze of lemon or lime juice for flavor. This is a very simple, fast-acting option.
Chia Seed Gel: Create a gel by combining chia seeds and water, allowing them to swell. This provides a slow-release carbohydrate and extra hydration.

Comparison of Fueling Options


Feature	Commercial Energy Gels	Real Food (e.g., Dates, Bananas)	Homemade Options (e.g., Honey-Salt Gel)
Convenience	Very High. Perfectly portioned, no preparation.	Varies. Some, like dates, are easy, but others, like bananas, are bulkier.	High. Requires preparation but can be stored in reusable flasks.
Cost	High. Can be expensive for regular use.	Low to Moderate. Often cheaper than commercial products.	Very Low. Uses inexpensive, common pantry ingredients.
Digestibility	Varies. Some athletes experience GI issues.	Generally Excellent. Can be easier on the stomach, but watch fiber content.	Excellent. Ingredients are simple, avoiding artificial additives.
Nutrient Density	Limited. Primarily carbs, some electrolytes.	High. Rich in vitamins, minerals, and antioxidants.	Varies. Can be tailored to include extra nutrients.
Flavor Variety	Wide range of flavors available.	Natural, simple flavors. Can be combined for variety.	Unlimited. Can be customized with any natural flavorings.

Best Practices for Transitioning Your Fuel

Switching from commercial gels to natural alternatives requires a thoughtful approach. Here are some tips for success:

Test during training, not race day. Just as with any fueling strategy, practice is critical. What works well on an easy training run might not work during a high-intensity race.
Start slow. Introduce new fuel sources gradually to see how your stomach reacts. Don't go all-in on a new fuel during your most intense training session.
Mind the texture. Some runners prefer a liquid fuel they can consume quickly, while others crave the feeling of solid food. Understand your preference and choose accordingly.
Listen to your body. Pay attention to your energy levels, stomach comfort, and overall performance. Adjust your fueling schedule and choices based on what feels best.
Don't forget hydration. Many whole-food options have less water content than a gel, so ensure you are drinking enough fluids and replacing electrolytes, especially on hot days.

Conclusion

While commercial energy gels offer a convenient fueling solution, they are far from the only option available to endurance athletes. Exploring alternatives like whole foods and homemade recipes can offer a more natural, cost-effective, and gut-friendly approach to nutrition. By experimenting with different sources during training, you can find a fueling strategy that not only sustains your performance but also leaves you feeling healthier and more in tune with your body. Whether it's the natural sugars of a date, a spoonful of honey, or a simple homemade rice cake, a world of nutrition awaits beyond the gel packet. Finding the right fuel is a personal journey, and there are many delicious and natural paths to peak performance.

For more detailed information on athletic fueling strategies and the role of carbohydrates, consult authoritative sources like those at the University of Hawaii System.

Frequently Asked Questions

The 'best' substitute is personal, but popular natural options include Medjool dates, maple syrup packets, or applesauce squeeze pouches. These provide fast-acting carbohydrates that are often gentler on the stomach than processed gels.

Yes, many athletes opt for savory options, especially during long, low-intensity events. Common choices include boiled and salted potatoes, pretzels, or even mini sandwiches. The salt helps replenish lost electrolytes.

A simple homemade gel can be made by mixing a carbohydrate source like honey or maple syrup with a pinch of salt and a bit of water for desired consistency. Flavorings like lemon juice can also be added.

Homemade fuel typically has a shorter shelf life than commercial products. However, for a single training session or race, storing them in a small flask or sealed bag is generally fine. For longer events or warmer weather, use insulated containers or consume them within a few hours.

Yes, especially during runs longer than 90 minutes or in hot conditions. Natural fuels provide carbohydrates, but you will still lose sodium, potassium, and magnesium through sweat. It is important to supplement electrolytes separately with a sports drink or tablets.

You can find nutrition information for most whole-food ingredients online. For example, two Medjool dates contain about 35g of carbohydrates. For liquid fuels like honey or maple syrup, use a measuring spoon and refer to the nutrition facts on the label to create consistent portions.

If you experience digestive distress with various gels, consider switching to real food alternatives, which often have better digestibility. Testing different whole food types, managing portion sizes, and ensuring adequate water intake are key strategies to minimize stomach issues.