What to take instead of running gels? Natural Fuel for Runners

October 2, 2025 •

4 min read

Over 40% of the population may experience gastrointestinal discomfort from ingredients in traditional sports gels. For many athletes, this prompts the question: what to take instead of running gels to power through long runs without stomach issues? The answer often lies in natural, whole food alternatives that can provide sustained energy and better satiety.

Quick Summary

Explore effective natural and whole food options for fueling long runs and endurance events, moving beyond commercial gels. Learn about simple carb sources like dried fruits, homemade recipes, and nutrient-dense foods that offer sustained energy, better digestion, and improved overall performance, with tips for successful trial-and-error during training.

Key Points

Real Food Benefits: Natural alternatives offer steadier energy, better satiety, and can reduce GI issues common with commercial gels due to their more complex composition.
Natural Sugar Sources: Options like dates, raisins, honey, and maple syrup provide quick, digestible carbohydrates in a natural format.
DIY Fuel: Create your own gels, chews, or energy bites at home for a cost-effective, customizable fuel source that allows control over ingredients.
Strategic Carbohydrates: Use simple carbs (fruits, honey) for immediate energy boosts and slightly more complex options (sweet potato mash) for more sustained fuel during long distances.
Practice is Paramount: Always test new fueling strategies and foods during training runs, not on race day, to prevent unexpected stomach issues and find what works for you.
Electrolyte Awareness: When relying on whole foods, remember they may not contain sufficient electrolytes; supplement with a sports drink or salt tabs to maintain balance.
Palate Fatigue Fighter: The variety of flavors and textures in real food can prevent taste-related burnout during multi-hour endurance events.

For many long-distance runners, the convenience of energy gels is a trade-off for potential stomach cramps, sugar spikes, or palate fatigue. Switching to natural, whole food alternatives can provide more stable energy, better satiety, and a more pleasant fuelling experience. These real foods offer a mix of carbohydrates, sometimes with added fiber, that metabolize more steadily into your bloodstream, avoiding the rapid insulin spike and crash associated with some high-glycemic commercial products.

Whole Food Energy Sources

Dates and Raisins: These are among the most popular and time-tested alternatives for endurance athletes. A 2011 study found that raisins were just as effective as commercial supplements for sustaining performance in male cyclists during intense workouts. Two dried dates contain about 35 grams of carbohydrates, a similar amount to many gels, and offer a natural fructose-glucose blend.
Bananas: A staple for runners, one medium banana provides around 30 grams of easily digestible carbohydrates and is rich in potassium, an important electrolyte. Pack a banana pre-mashed in a small ziplock bag for easy consumption on the go.
Sweet or Mashed Potatoes: Researchers have found that potato puree is just as effective as commercial energy gels for sustaining performance in athletes. A cooked and mashed sweet or russet potato, sometimes seasoned with salt, offers a great mix of carbohydrates and potassium. Store it in a small, reusable pouch or ziplock bag for your run.
Honey or Maple Syrup: These natural sweeteners are composed of simple sugars that are quickly absorbed for energy. Single-serving packets of honey or reusable flasks filled with pure maple syrup are highly convenient.
Applesauce or Baby Food Pouches: Pre-packaged fruit puree pouches are an excellent option for a mess-free, easy-to-digest fuel source. Look for varieties with no added sugar. Some baby food pouches even include pureed oats or sweet potatoes for added carbs.
Pretzels: For runners who crave a savory snack, pretzels are a simple carbohydrate source that can help replace lost sodium, especially on hot days. The salt encourages you to drink more water, which is crucial for hydration.
Energy Bites or Bars: These can be homemade or purchased. Homemade versions are typically less processed and more nutrient-dense. A simple recipe might include oats, dates, nut butter, and seeds.

Homemade Fuel Recipes

One of the most cost-effective and customizable ways to switch from gels is to make your own fuel. Below are some simple recipes to try.

Banana-Date Fuel Purée

Ingredients: 2 ripe bananas, 4-6 pitted Medjool dates, 1/2 cup water or coconut water, 1 pinch salt.
Instructions: Soak dates in hot water for 10-15 minutes if they are dry. Combine all ingredients in a blender and process until smooth. Pour into a reusable soft flask or a small ziplock bag.

Salty Maple-Molasses Gel

Ingredients: 1 tbsp maple syrup, 1 tbsp blackstrap molasses, 1 pinch of sea salt.
Instructions: Mix all ingredients until well combined. The molasses provides a different flavor profile and additional minerals. Carry in a small, reusable tube.

Chia Seed Gels

Ingredients: 1 tbsp chia seeds, 1/2 cup fruit juice or coconut water, 1 tsp maple syrup.
Instructions: Combine ingredients and let sit for 20-30 minutes until the chia seeds swell and the mixture thickens into a gel-like consistency. The chia seeds help stabilize blood sugar.

Gels vs. Whole Foods: A Comparison


Feature	Commercial Energy Gels	Whole Food Alternatives
Carb Absorption	Very rapid, can cause sugar spikes and crashes.	Slower, steadier release of energy, especially with some fiber.
Digestibility	Highly concentrated, may cause GI distress in sensitive runners.	Often better tolerated by the stomach, though too much fiber can be an issue.
Convenience	Optimized for on-the-go consumption, lightweight, and easy to carry.	Can be harder to carry and consume while running, requires pre-packaging.
Nutrients	Provides primarily carbohydrates and electrolytes, often with artificial additives.	Contains a broader range of vitamins, minerals, and antioxidants.
Cost	Can be expensive, especially for long races or regular training.	Generally more budget-friendly.
Palate Fatigue	The texture and artificial flavors can become unappealing over a long run.	Greater variety of tastes and textures keeps the fueling experience more enjoyable.

Transitioning to Natural Fuel: Key Considerations

Making the switch from commercial gels requires a bit of planning and testing. Follow these tips for a smooth transition.

Test During Training: This is the most important rule. Never try a new fueling strategy on race day. Use your long training runs to experiment with different whole food options and find what works for your body.
Focus on Hydration: Many whole food alternatives do not contain the electrolytes found in commercial gels. It is crucial to have a separate hydration strategy that includes an electrolyte drink or salt tablets, especially for longer runs. Dehydration can exacerbate GI issues.
Mind the Fiber: While some fiber is beneficial for a steady energy release, too much can cause digestive upset during a run. Start with options that are lower in fiber, like applesauce or potatoes without the skin, and gradually increase if tolerated.
Portability: Prepare and portion your whole food fuel into small, easy-to-access containers. Reusable silicone soft flasks, small ziplock bags, or a running belt with pockets can help make carrying easier.

Conclusion

While commercial running gels offer undeniable convenience for endurance events, they are far from the only fueling option available. Natural, whole food alternatives like dried fruit, bananas, potatoes, and homemade blends can provide the carbohydrates and electrolytes needed for optimal performance, often with fewer digestive issues and a more appealing taste. The key to success is to use your training time to discover the most effective and enjoyable real-food fuel strategy for your body, ensuring you’re well-equipped to perform your best on race day. By embracing the variety and nutritional benefits of whole foods, you can take control of your race-day nutrition and avoid the potential pitfalls of relying solely on processed products.

Frequently Asked Questions

Effective alternatives for long runs include dried fruit (dates, raisins), mashed sweet or regular potatoes, applesauce pouches, and honey or maple syrup packets. These provide easily digestible carbohydrates and are well-tolerated by many runners.

Yes, it is entirely possible to complete a marathon without commercial gels. Many runners successfully use a strategy that includes whole foods, homemade fuel blends, and carbohydrate-based drinks to meet their energy needs.

Yes, a banana is an excellent and easily digestible source of carbohydrates and potassium for a run. For convenient consumption, mash it and carry it in a ziplock bag or eat it in small pieces.

Homemade gels allow for custom ingredients and can be more budget-friendly. They provide similar quick-release carbohydrates, but may not be as concentrated and often lack the specific electrolyte blend found in engineered commercial gels.

Carbohydrate-based drinks, smoothies, or diluted fruit juices are great liquid alternatives. They provide energy and fluids simultaneously, and many athletes find them easier to ingest during higher-intensity exercise.

For runs over 60-90 minutes, aim to consume 30-60 grams of carbohydrates per hour. This intake might increase to 60-90 grams per hour for ultra-endurance events, and is best practiced and adjusted during training.

There is no single 'better' option, as it depends on personal preference and tolerance. Real food offers broader nutrients and steadier energy, while gels provide rapid, convenient fuel. Many runners find a mix of both works best.

Yes, it is highly recommended to supplement with electrolytes, especially during long runs or in hot weather. Whole foods often lack the concentrated sodium and other minerals found in sports products. Use an electrolyte drink or salt tabs alongside your food.