Why Consider an Alternative to Energy Gels?
Energy gels are a popular and convenient fuel source for many endurance athletes, but they aren't without their drawbacks. Many runners cite palate fatigue, stomach upset, and the overwhelming sweetness as reasons to seek out alternatives. Switching to real food or other options can provide several benefits:
- Improved Palatability: A variety of textures and flavors can prevent the monotony of repeated gels and make fueling more enjoyable.
- Reduced Stomach Distress: Whole foods with a mix of carbohydrates, small amounts of protein, and fat can be gentler on the digestive system for some runners.
- Cost-Effectiveness: Making your own fuel or using bulk pantry items is often significantly cheaper than purchasing individual gel packets.
- Enhanced Nutrition: Whole foods offer additional vitamins, minerals, and antioxidants that gels lack, contributing to overall health.
Excellent Whole Food and Alternative Fuel Options
Finding the right alternative is a process of trial and error, but here are some popular and proven options to consider for your next long run.
Dried and Fresh Fruits
Fruits are an excellent source of simple carbohydrates and natural sugars, making them an ideal on-the-go fuel source.
- Dates: Two Medjool dates offer about 35 grams of carbohydrates and are rich in potassium. Their soft texture is easy to chew while running.
- Raisins and Dried Apricots: These concentrated sources of natural sugar are easy to carry and provide a quick carb boost.
- Bananas: A classic for a reason, one medium banana provides roughly 30 grams of carbs and plenty of potassium. Consider mashing it in a small ziplock bag for easy consumption.
- Applesauce Pouches: Like a natural version of a gel, these are easy to consume without much effort and provide quick carbohydrates.
Starchy Vegetables
Don't underestimate the power of savory options. Starchy vegetables can provide sustained energy and are a welcome change from constant sweetness.
- Salted Boiled Potatoes: Small, boiled potatoes sprinkled with salt are a common fuel among ultramarathoners. They offer simple carbs and much-needed electrolytes.
- Mashed Sweet Potato: Packed into a small, sealable pouch, mashed sweet potato offers complex carbohydrates, vitamin A, and other nutrients.
Homemade and Portable Snacks
For runners who enjoy a DIY approach, homemade snacks offer customizable nutrition and flavour.
- Energy Bites/Balls: Combine ingredients like oats, dates, nut butter, and shredded coconut for dense, easy-to-carry fuel.
- Honey/Maple Syrup Packets: For a consistency similar to a gel but with natural sugars, portable packets of honey or maple syrup are effective options.
- Small PB&J Tortillas: Cut into bite-sized pieces, a simple nut butter and jelly tortilla provides a balance of carbs, fat, and protein.
Sweet Candies and Chews
For a no-fuss, sugary kick, some simple candies work just as well as commercial sports chews.
- Gummy Bears or Swedish Fish: These are pure sugar, providing a rapid boost. Remember to check the carbohydrate content per serving.
- Sports Chews: Specifically designed for athletes, these are similar to gummies but often have added electrolytes.
Liquid Carbohydrate Options
Sometimes, your stomach prefers not to process solids during a hard effort. Liquid fuel can be the answer.
- High-Carb Sports Drink Mixes: Mixing your own high-carb drink allows you to sip your fuel and hydration together. Brands like Tailwind and Skratch Labs offer popular options.
- Coconut Water: For natural hydration and a source of potassium, plain coconut water can be a refreshing and effective choice.
Comparison Table: Gels vs. Whole Food Alternatives
Here is a side-by-side comparison to help you weigh the pros and cons of gels and whole food alternatives.
| Feature | Energy Gels | Whole Food Alternatives (e.g., Dates, Potatoes, PB&J) |
|---|---|---|
| Convenience | Excellent; single-serve, easy to carry and open on the run. | Requires more planning and carrying strategy; can be messier. |
| Digestion Speed | Very fast due to concentrated, simple sugars. | Slower, more sustained energy release due to natural fibers and composition. |
| Stomach Sensitivity | Can cause GI distress and sugar crashes for many runners. | Generally easier on the stomach, providing steadier energy. |
| Cost | More expensive per serving than most homemade or bulk food options. | Often more budget-friendly and can be made in large batches. |
| Nutritional Profile | Primarily simple carbohydrates and electrolytes; often synthetic. | Offers broader spectrum of vitamins, minerals, and antioxidants. |
| Taste | Often described as overwhelmingly sweet or artificial, leading to palate fatigue. | Wide variety of natural, satisfying flavors to prevent taste burnout. |
Practical Tips for Transitioning Your Fuel
Making the switch from gels to whole foods requires a strategic approach. Follow these tips to ensure a smooth transition and a well-fueled long run.
Practice in Training
Golden Rule: Never try new nutrition on race day. Practice with your chosen food alternatives during your long training runs to gauge how your stomach reacts and determine the correct timing and quantity.
Manage Your Timing
Just like with gels, consistency is key. Aim for 30–60 grams of carbohydrates per hour for runs over 90 minutes. Whole foods, due to slower digestion, may require more frequent, smaller intakes.
Don't Forget Electrolytes and Hydration
Many gels contain electrolytes like sodium. If you switch to whole foods, you'll need a separate strategy to replace lost sodium. This can be achieved through:
- Salty foods (pretzels, boiled potatoes with salt)
- Electrolyte drink mixes
- Salt tablets or capsules Adequate hydration is critical for digesting real food and preventing dehydration.
Consider the Combination Approach
It's not an all-or-nothing decision. Many runners find success mixing and matching. You might use a gel for a quick boost during an intense part of the run, then switch to whole foods for sustained energy during easier miles. This can help prevent flavor fatigue and offer a mix of energy types.
Conclusion: Fueling Your Way to the Finish Line
While energy gels are a convenient tool for many runners, they are far from the only—or even best—option for everyone. For those seeking a more enjoyable, natural, or budget-friendly way to power their performance, a wide array of whole foods and alternative fuels are readily available. By experimenting with different foods, practicing your fueling strategy during training, and listening to your body, you can confidently and comfortably find what to eat during long runs instead of gels to carry you through to the finish line feeling strong and energized.
What to Eat During Long Runs Instead of Gels?
- Homemade Options: Energy balls made with dates and oats, or small, folded peanut butter and jelly tortillas, offer real food fuel that's easy to pack and eat.
- Dried Fruit: Dates, raisins, and dried apricots provide concentrated, easily digestible natural sugars for a quick energy boost.
- Savory Alternatives: Boiled potatoes sprinkled with salt or mini pretzels can replenish both carbs and electrolytes, especially on hot days.
- Liquid Carbs: Using high-carbohydrate sports drink mixes allows you to sip your fuel, which can be easier on the stomach than solid food during a run.
- Quick Sugar Boosts: Candies like gummy bears or Swedish fish can offer a rapid sugar hit, similar to a gel, and provide a fun change of pace.
- Portable Fruits: Bananas and applesauce pouches offer a simple and natural alternative, delivering quick carbs and valuable nutrients.
- Nut Butter Packets: For a lower-intensity or ultra-distance run, nut butter packets provide a mix of carbs, healthy fats, and protein for sustained energy.
- Strategic Planning: Combine sources like a sports drink with a small portion of whole food to prevent palate fatigue and meet your hourly carbohydrate goals.
FAQs
Q: How many carbohydrates do I need per hour during a long run? A: A general guideline is to consume between 30 and 60 grams of carbohydrates per hour for runs lasting over 90 minutes. This amount can increase to 90+ grams per hour for very long or intense efforts.
Q: Are natural foods slower to digest than gels? A: Some whole foods contain fiber and fat, which can slow digestion. However, options like dried fruits, honey, or bananas are digested relatively quickly, and many runners find the slower, more sustained energy release from real food to be gentler on their stomach.
Q: How do I carry whole food alternatives on a run? A: Consider using a running vest with multiple pockets, a running belt, or small, sealable plastic bags. For messier items like mashed sweet potatoes, reusable squeeze pouches are an excellent option.
Q: Can I use a combination of gels and real food? A: Yes, many runners find that mixing and matching their fuel sources works best. For example, you might use a gel for a quick energy spike during a race and rely on real food for more sustained energy during training.
Q: What about electrolytes if I'm not using gels? A: If your whole food options don't contain enough sodium, you will need a separate electrolyte source. This can be an electrolyte drink mix, salt tablets, or salty foods like pretzels or salted potatoes.
Q: How do I avoid getting bored with my fuel? A: The variety of whole food options helps prevent palate fatigue. Try alternating between sweet and savory snacks and experimenting with different foods during your training runs to keep things interesting.
Q: What if I have a sensitive stomach? A: If you have a sensitive stomach, focus on easily digestible, lower-fiber options like bananas, applesauce pouches, or liquid carbs. Always test new foods during training first to see what works best for your body.
Q: Are there any alternatives I should avoid? A: Avoid foods that are high in fiber, fat, and protein immediately before or during a run, as these can slow digestion and cause stomach upset. This includes foods like high-fiber granola bars or very fatty nuts.
Q: How can I determine if real food is right for me? A: The best way to know is through practice. Use your long training runs as a time to experiment. Pay attention to how you feel, your energy levels, and your digestion. What works for one runner might not work for another.
Q: Is it necessary to eat during all long runs? A: For runs lasting longer than 90 minutes, it's crucial to consume carbohydrates to prevent glycogen depletion and 'hitting the wall'. Shorter, lower-intensity runs may not require fueling, but practice is key for race day.
