Tag: Homemade energy snacks

According to sports nutrition research, endurance athletes can improve performance by consuming 30–60 grams of carbohydrates per hour during prolonged exercise. For those who dislike the taste, texture, or artificial ingredients in traditional options, knowing what is a good alternative to energy gels is crucial. This guide explores a range of effective and often more palatable options to keep you fueled.

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.

Over 50% of runners experience some form of gastrointestinal (GI) distress during a race due to traditional energy gels. This makes understanding alternative fueling methods essential for any athlete considering what to eat during a marathon instead of gels to ensure a more comfortable and powerful performance.

During high-volume training, endurance athletes have an elevated energy demand, with some needing up to 12g of carbohydrates per kg of body mass daily. This is a major reason why do cyclists eat rice cakes, as these easy-to-prepare snacks offer a dense, rapidly digestible carb source for sustained energy on the road.