What sweets are good to replace gels with?

According to sports nutrition experts, endurance athletes can absorb up to 90 grams of carbohydrates per hour during strenuous exercise to prevent 'bonking'. Choosing sweets that are good to replace gels with offers a tasty and often more palatable alternative to traditional sports gels, helping maintain steady energy levels without artificial additives or stomach upset.

Quick Summary

This guide explores effective and natural sweet alternatives to energy gels for endurance athletes. It covers options like honey, dates, and various gummies, detailing their benefits, carbohydrate content, and practical application. Recommendations on timing and quantity are included to help you find the best fueling strategy.

Key Points

• Honey is a proven alternative: Studies show raw honey performs similarly to conventional energy gels, providing a fast-acting glucose-fructose blend without artificial additives.

• Dates offer steady energy: Packed with natural carbohydrates, fiber, and potassium, Medjool dates provide sustained energy and help prevent muscle cramps.

• Gummies deliver a quick boost: Simple candies like gummy bears or Swedish Fish are effective for rapid carb intake, especially those with a favorable glucose-fructose ratio.

• DIY fuels are customizable: Making your own energy bites or gels from ingredients like dates and oats allows for tailored nutrition and flavor.

• Practice your fueling strategy: Always test any new sweet alternative during training to ensure it agrees with your stomach before using it on race day.

The Case for Ditching Energy Gels

For many endurance athletes, energy gels are a convenient but uninspiring necessity. The sticky texture, synthetic taste, and potential for gastrointestinal distress are common complaints. Fortunately, a growing number of athletes are turning to more natural and enjoyable sweets to power their long runs, rides, and races. These alternatives not only provide the necessary quick-release carbohydrates but also often come with added nutrients and a more appealing flavor profile.

Honey: Nature's Own Energy Pack

Honey is arguably the original energy gel and has been used by endurance athletes for centuries. Studies have shown it performs on par with conventional sports gels, delivering an effective mix of glucose and fructose for quick energy.

• Easy Digestion: The natural composition of honey is often gentler on the stomach than the maltodextrin found in many commercial gels, reducing the risk of cramps and nausea.
• Nutrient Rich: Raw, unfiltered honey contains antioxidants and anti-inflammatory compounds, offering more than just simple sugar.
• Portable and Practical: Honey sticks or small squeeze pouches make it easy to carry on the go. For a less concentrated option, you can mix honey with water to create a DIY sports drink.

Dates: A Whole-Food Powerhouse

Dates are a favorite among marathon and ultramarathon runners for good reason. They are compact, naturally sweet, and packed with valuable nutrients beyond just carbohydrates.

• Rich in Carbs and Minerals: Two Medjool dates can provide around 35 grams of carbohydrates, along with essential electrolytes like potassium to help prevent muscle cramps.
• Steady Energy Release: The natural fiber in dates helps modulate sugar absorption, leading to more sustained energy and preventing the sharp blood sugar spike and crash associated with some high-sugar products.
• Versatile Preparation: Dates can be eaten on their own or stuffed with nut butter and a pinch of salt for a balanced boost. For easy carrying, place them in a reusable silicone bag.

Gummy Candies and Chews: Fast, Fun Fuel

For athletes who prefer a familiar, easy-to-chew option, a handful of gummy candies can be a surprisingly effective fuel source. Many athletes favor options like gummy bears, Swedish Fish, or Sour Patch Kids for their simple sugar content and taste.

• Quick Sugar Boost: A handful of gummies delivers a rapid dose of simple carbohydrates, quickly replenishing depleted glycogen stores.
• The Right Ratio: Nutritionists note that some candies, like Swedish Fish, contain a favorable glucose-to-fructose ratio that supports maximum carbohydrate absorption during exercise.
• Commercial Chews: For a more purpose-built option, commercial energy chews from brands like Honey Stinger or Clif Bloks are formulated with optimized carbs and added electrolytes, resembling candy but with an athletic edge.

Maple Syrup: An Added Electrolyte Bonus

Maple syrup is another natural, liquid carbohydrate source that can be used just like honey. Packaged in convenient single-serving packets, it's an easy-to-digest choice for many.

• Mineral Content: Unlike many gels, pure maple syrup contains trace minerals like potassium and zinc, which can aid in maintaining electrolyte balance.
• Less Processed: A pure maple syrup packet is simply a concentrated carbohydrate source derived from a tree, offering a less processed alternative to synthetic sports fuel.

Natural vs. Commercial Gels: A Comparison

Feature	Sweet Natural Alternatives	Commercial Energy Gels
Primary Carbs	Natural sugars (glucose, fructose) from sources like honey and dates.	Processed sugars like maltodextrin and fructose.
Digestion	Generally gentler due to natural composition and lack of additives.	Can cause GI issues like cramping, bloating, and nausea in some individuals.
Nutrient Content	Often contains naturally occurring vitamins, minerals (e.g., potassium), and antioxidants.	Generally designed for carbohydrate delivery and may include added electrolytes and vitamins.
Ingredient Purity	Clean, recognizable ingredients like honey, fruit, and sugar.	May contain artificial flavors, preservatives, and colorings.
Performance Impact	Comparable performance benefits, especially when tested in controlled studies.	Effective for rapid energy delivery, but can lead to a crash if improperly dosed.
Cost	Often more budget-friendly, especially when buying ingredients in bulk.	Can be more expensive per serving compared to whole-food options.
Taste	More natural, food-based flavors that are less likely to cause flavor fatigue on long efforts.	Synthetic, sometimes cloyingly sweet flavors that can become unappealing.

How to Use Sweets to Fuel Your Training

Test, Don't Guess

Just like with any new fueling strategy, it is critical to test your sweet-based alternatives during training, not on race day. Experiment with different types and quantities to see what your stomach tolerates and what provides the most stable energy. Start with a lower dose and gradually increase your intake to the recommended 30-60 grams of carbohydrates per hour for activities over 90 minutes.

The DIY Approach

Creating your own fueling sweets allows for complete control over ingredients and flavor. Homemade energy bites or fruit and hemp seed gels are popular options, offering a blend of quick and slow-release carbohydrates. Combining oats, dates, nuts, and a touch of honey can create a delicious and effective fuel.

Conclusion: Fuel Your Way to Success

While commercial energy gels are undeniably convenient, they are far from the only or best fueling solution for endurance athletes. A wide array of readily available sweets—from natural options like honey and dates to classic gummies—can effectively replace gels, often with added nutritional benefits and a much better taste. By experimenting with different alternatives during training, you can discover a fueling strategy that is kinder to your stomach, more enjoyable for your palate, and just as effective for your performance. Ultimately, the best fuel is the one you will consistently eat to power you through the long haul.

Practical Steps to Replace Gels

• Assess your needs: Determine your typical hourly carbohydrate needs (e.g., 30-60g/hr for activities >90 mins).
• Start with simple swaps: For a quick, easy change, try small packs of gummy bears or honey sticks, measuring the serving size for proper carb counting.
• Create a DIY mix: Combine pureed dates with sea salt and a little water in a reusable soft flask for a mess-free, natural gel.
• Combine and conquer: Alternate between different sweets to avoid palate fatigue; for example, switch from sweet dates to salty pretzels mid-race to help replace sodium lost through sweat.
• Hydrate adequately: Remember to drink enough water when consuming solid or semi-solid sweets to aid digestion and absorption.

Homemade Energy Chews Recipe

• Ingredients: 1/2 cup fruit juice, 3-4 packets of unflavored gelatin, 1 tbsp honey, pinch of salt.
• Instructions: Heat juice gently, then whisk in gelatin, honey, and salt until dissolved. Pour into molds and chill for 1+ hour.

Fueling Strategy for Long Effort

• Minutes 45-60: First small serving (e.g., 1-2 dates, handful of chews).
• Every 20-30 minutes thereafter: Small, consistent doses of fuel to maintain energy levels.
• Sustained effort >3 hours: Incorporate more whole-food options like rice cakes or small energy bars.

Frequently Asked Questions

Are regular candy sweets as good as engineered energy gels?

While some candies provide quick-release carbohydrates that can fuel performance, they often lack the optimized glucose-fructose ratios and added electrolytes found in commercial sports products. For shorter efforts, they are fine, but for longer endurance events, purpose-built chews or natural foods are often more effective.

Can honey cause stomach issues during exercise?

Most athletes find honey easier to digest than many processed gels, but everyone's stomach is different. The key is to experiment with quantities during training and always consume with water to prevent stickiness and aid absorption.

What's the best way to carry dates for fueling?

Dates are best carried in a small, resealable silicone bag or a zip-lock pouch. For easy access and less mess during a run or ride, you can pre-mash them or stuff them with nut butter and salt.

How often should I eat sweet alternatives during a long run?

For endurance activities over 90 minutes, aim to consume 30-60 grams of carbohydrates per hour, split into smaller, more frequent doses. Start fueling around 45-60 minutes into your run.

What's a good savory alternative to sweet gels?

If you experience flavor fatigue from sweet options, try a savory snack like mini pretzels or boiled and salted potatoes. The salt helps replenish lost sodium, and the simple carbs provide energy.

Are honey-based gels better than standard gels?

Honey-based gels, like those from Honey Stinger, use honey's natural glucose-fructose mix, offering a performance advantage and often causing fewer gastrointestinal issues than maltodextrin-based gels. They also contain antioxidants and trace minerals.

Why should I use natural sugars instead of gels with maltodextrin?

Many athletes prefer natural sugars because they contain fewer artificial additives, can be gentler on the digestive system, and often include naturally occurring nutrients like antioxidants. While maltodextrin is effective, it can cause significant blood sugar spikes and crashes for some.