What is an alternative to gels for marathons? Real food options and DIY fueling strategies

According to research, many runners report gastrointestinal (GI) distress from consuming traditional energy gels during long runs. For those seeking relief from the artificial flavors, texture, or digestive issues, understanding what is an alternative to gels for marathons can be a game-changer for endurance athletes.

Quick Summary

This article explores a variety of effective and digestible alternatives to energy gels for marathon fueling. Options covered include whole foods like dates and bananas, homemade energy bites, sports drinks, and savory snacks. Learn how to optimize your nutrition strategy to avoid gut issues and sustain energy during long-distance running.

Key Points

• Real Food Options: Natural carbohydrates from sources like dates, bananas, and sweet potatoes can be effective and easier to digest than processed gels.

• DIY Fuel: Homemade energy balls or rice cakes offer a customizable, cost-effective alternative to commercial products.

• Address Flavor Fatigue: Switching between sweet and savory options like honey packets, salted potatoes, and pretzels can prevent palate burnout on long runs.

• Gut Training is Essential: No matter your fuel source, always practice your race-day nutrition strategy during training to avoid stomach issues.

• Optimize Hydration: Pair carb intake with proper hydration, using electrolyte drinks or salty snacks to replenish lost minerals and aid absorption.

• Consider Cost and Ingredients: Opting for natural, whole-food alternatives can save money and prevent exposure to artificial additives found in many gels.

Why Consider Alternatives to Gels?

While energy gels are convenient, they are not a perfect solution for every marathoner. Many runners seek alternatives for several reasons, including potential GI distress, unpleasant texture and taste, high cost, and a desire for more natural ingredients. The primary carbohydrate source in many gels, maltodextrin, can cause rapid sugar spikes followed by crashes for some, while others simply prefer the sensation of eating real food. Exploring other fueling options can lead to a more pleasant and effective race experience.

Real Food Options for Marathon Fueling

Many natural, whole foods are excellent sources of fast-digesting carbohydrates for sustained energy without the drawbacks of processed gels.

Dates and Dried Fruit

Dried fruits are one of the most popular whole-food options, trusted by ultra-marathoners and road racers alike. Two Medjool dates, for instance, offer about 130 calories and 35 grams of carbohydrates—comparable to many energy gels. They also provide potassium for hydration balance. Other great options include raisins, craisins, and dried apricots. While dried fruit offers excellent energy, the high fiber and fructose content may cause GI issues if overconsumed, so testing is key.

Bananas

Easily digestible and packed with carbohydrates, bananas are a classic running fuel. A medium banana contains roughly 120 calories and 30 grams of carbs, making it a near-perfect replacement for a single gel. Bananas also offer electrolytes like potassium and magnesium to help prevent muscle cramps. Pre-mashing a banana in a small, sealed baggie can make it easy to consume on the go.

Applesauce or Baby Food Pouches

For runners who prefer a semi-liquid consistency similar to a gel, squeeze pouches of applesauce or baby food are an excellent choice. These provide natural, fruit-based energy that is gentle on the stomach. Look for options with no added sugars. The convenient packaging is easy to carry and consume mid-run.

Honey or Maple Syrup Packets

Nature's own quick-acting energy source, honey and maple syrup, can be carried in small packets or reusable flasks. Studies have shown honey performs on par with glucose for fueling athletes, and it contains natural sugars without the artificial ingredients found in many gels. Maple syrup offers added minerals like manganese and zinc.

Salted Potatoes or Pretzels

For those who experience flavor fatigue with overly sweet gels, a savory option can be a welcome change. Boiled and salted baby potatoes, or a handful of mini pretzels, provide easily digestible carbohydrates and crucial sodium to replace lost electrolytes. Some ultrarunners swear by this simple, effective method of fueling.

Homemade and DIY Fuel

Taking your nutrition into your own hands allows for complete control over ingredients and flavor. Homemade options can also be significantly cheaper than commercial products.

Energy Balls or Bars

DIY energy balls, made from oats, nut butter, honey, and dried fruit, are an energy-dense, customizable snack. A basic no-bake trail bar recipe can be easily modified to your taste and nutritional needs. The key is to keep them small and easy to chew while on the move.

Rice Cakes

Made famous by elite cyclists, rice cakes are gaining popularity among runners. They provide easily digestible carbs and can be topped with ingredients like jam, honey, or a little nut butter. For convenience, they can be wrapped in foil for easy access.

Comparison Table: Gels vs. Natural Alternatives

Feature	Traditional Energy Gels	Natural Alternatives (Dates, Honey, etc.)
Convenience	Excellent: Small, portable, pre-packaged.	Good: Requires some prep, but portable with proper storage (baggies, flasks).
Ingredients	Often contain processed sugars and artificial additives.	Whole, natural foods with additional vitamins and minerals.
Digestibility	Can cause GI distress, bloating, and cramps in some runners due to sugar concentration and additives.	Generally gentler on the stomach, though high fiber/fructose can be an issue for some.
Energy Delivery	Fast absorption, can lead to sugar spikes and crashes for some.	More sustained energy release; natural sugar + fiber balance blood sugar.
Cost	Relatively expensive per serving.	Often more budget-friendly, especially when bought in bulk.
Taste/Texture	Can cause flavor fatigue or be unpleasant to swallow.	Offers variety in flavor and texture to prevent palate boredom.

Conclusion

While energy gels provide a convenient and effective fueling strategy for many marathoners, they are far from the only option. Real food alternatives like dates, bananas, and potatoes offer natural, easy-to-digest carbohydrates and electrolytes to keep you energized. Homemade recipes provide a cost-effective and customizable solution, while liquid and chewable options like sports drinks and honey packets offer variety. The key to successful fueling lies in training your gut with your chosen nutrition. By experimenting with different alternatives during your long training runs, you can discover a fueling strategy that works best for your body, prevents GI distress, and helps you power through to the finish line on race day. Research has shown that natural alternatives can perform just as effectively as commercial supplements for endurance performance.

Note: Before trying any new food or supplement, it is recommended to test it during training runs, not on race day. Consult with a registered sports dietitian for personalized advice.

Homemade Energy Ball Recipe

Here is a simple, customizable recipe for energy balls:

Ingredients:

• 1 cup rolled oats
• ½ cup almond butter
• ¼ cup honey or brown rice syrup
• ½ cup chopped dried fruit (dates, raisins, cherries)
• ½ cup chopped nuts or seeds (walnuts, chia seeds)
• Pinch of salt

Instructions:

1. Combine all ingredients in a medium bowl and mix thoroughly until a sticky dough forms.
2. Roll the mixture into small, bite-sized balls.
3. Store in an airtight container in the refrigerator for up to two weeks.

A note on homemade electrolyte drinks

For a DIY electrolyte boost, combine water with fruit juice, a pinch of salt, and honey or maple syrup to taste. This provides a balance of carbs and minerals, though commercial options often offer a more precise electrolyte profile.

Savory Options: When You Can't Stomach More Sweetness

For longer distances, like ultra-marathons, or in hot conditions where your palate can tire of sweetness, savory fuel can be a lifesaver.

• Salted Potatoes: Small, boiled potatoes, sprinkled with salt, are a calorie and carb-dense option that provides much-needed sodium.
• Pretzels: A classic for a reason, pretzels offer simple carbs and salt, which can aid hydration.
• Mini Rice Cakes: Simple rice cakes with a pinch of salt are an easy-to-digest choice.

Frequently Asked Questions

Can I use honey instead of energy gels for a marathon?

Yes, honey is a natural, fast-acting carbohydrate source that performs comparably to commercial sports supplements. You can carry it in small, easy-to-use packets or flasks.

Are dried fruits a good substitute for gels?

Dried fruits like dates and raisins are excellent, energy-dense options. They provide natural sugars and potassium, but due to their fiber content, you should test them during training to ensure they don't cause digestive upset.

How can I carry real food during a marathon?

Runners can use small resealable bags for items like dates or pretzels, while bananas can be pre-mashed in a baggie. Nutrition belts, vests, or hydration packs with pockets are ideal for storage.

Do I need to eat solid food during a marathon?

Not necessarily, but variety can help. Some runners prefer solid foods for a more substantial feeling or to combat flavor fatigue from sweet gels. Options like small rice cakes or energy balls are effective.

What is a good savory alternative to gels?

Salted options like boiled potatoes, pretzels, or even mini rice cakes with a pinch of salt provide carbohydrates and critical sodium, which is especially useful when your palate tires of sweet flavors.

Are liquid alternatives like sports drinks effective?

Yes, sports drinks provide both carbohydrates and electrolytes, combining fueling and hydration. They can be easier to digest for some but require carrying enough liquid, which might be bulky.

How do I know if an alternative will work for me?

You must test any new fueling strategy thoroughly during your training runs, particularly your longest ones. Never try a new fuel source on race day to avoid unexpected stomach issues.