Last Updated on January 22, 2022 by Heather Hart, ACSM EP, CSCS
If you’ve found this post, chances are you are looking for some “real” food endurance fuel alternatives. Perhaps the sticky gels or sugary drinks just aren’t for you. Or maybe then send your stomach into a rebellious state, taking the focus away from your actual running.
I can relate.
I’ll never forget the first time I tried an endurance gel. I was about 5 miles into my very first half marathon, when my older sister handed me a packet of berry flavored GU. The truth is, I had completely neglected to train or prepare for this race. So needless to say, the fact that I might need mid-race nutrition never crossed my mind. I had never seen one of these gels before, and asked her what I was supposed to do with it. She replied “you eat it”. I imagined it would be something of the consistency of a delicious fruity jam, or maybe even frosting. So I eagerly put the packet up to my lips and squirted the substance into my mouth.
And then I immediately started to gag.
My sister couldn’t contain her laughter, as I stopped dead in my tracks, berry GU clinging to my face in a sticky mess, yelling “what the hell did you just give me?!!?” It was a moment we both look back and laugh about.
Since that fateful day nearly 10 years ago (ack!) I’ve tried nearly every sort of manufactured endurance fuel out there. Unfortunately, I’ve also suffered through countless races and training runs where I was battling more than just tired legs. The gels and other endurance fuels caused an angry gastrointestinal tract.
Endurance Fuel & Gastrointestinal Distress
Many of the artificial ingredients and sweeteners added to these products simply do not sit well in runner’s stomachs. The concentrated sources of sugar in these products can cause rapid shifts in water out of the digestive tract. This aids the absorption of the sugars ingested in the gels and drinks. But, that fluctuation may lead to a disruption in normal digestive processes, inflammation, pain…and frequent trips to the port-a-potty.
But fueling the body during a long distance run, such as a marathon, is necessary for the majority of athletes. Consuming carbohydrates during a long run will help sustain blood glucose and muscle glycogen levels, delaying fatigue and exhaustion. So what are those of us who have a hard time stomaching these endurance fuel products supposed to do?
Eat real food while racing & training.
And by real, I don’t necessarily mean “whole” or unprocessed. Rather, traditional foods that are not marketed as an endurance specific fuel. While many of these products may boast performance enhancing claims, they are certainly not necessary for success as a runner. If the gels DO work for you, then by all means continue to use them. But…real foods can be equally as effective in fueling your long run.
7 Real Food Endurance Fuel Alternatives
Now, it is important to note that my background is in exercise science and not nutrition. However, these are all real food endurance fuel alternatives that have helped me stay fueled over endless miles, without reaching for the gels or sport drinks.
Baked/Boiled Potatoes
Potatoes are the candy of the ultra running world! While perhaps not the easiest source of fuel to carry while running, potatoes pack a healthy fuel punch for endurance athletes. White potatoes are rich in fast release carbohydrates, and sweet potatoes contain 34 grams of energy enhancing carbohydrate per 4 ounces. Add salt to the potatoes to help replenish lost electrolytes.
I know a can of cold, boiled potatoes might look disgusting most of the time, but mid ultramarathon? They are so incredible. Plus, the “bland” taste of the potatoes are a great alternative when you are sick of all of the “sweet” stuff.
Pretzels
Pretzels are made from refined carbohydrates, so they are simple to digest. A serving of pretzels contains typically contains around 200 calories, 2 grams of fat, 48 grams of carbohydrates, and 814 milligrams of sodium, which will aid in replenishing lost electrolytes. I don’t know about you, but I often crave salt when I’m running, especially on hot days. Further the bland taste may be palatable to athletes with sensitive stomachs while running.
Dried Fruit
High in natural sugar and a concentrated source of carbohydrates, dried fruit is an easy to pack, convenient choice for fueling on the run. For example, dried dates contain 31 grams of carbohydrates in a serving of five, and raisins contain 31 grams per quarter cup. Stay away from dried fruits that are higher in fiber, such as dried apples, as they are harder to digest while running. Or worse…may send you sprinting for the port-a-potty or the woods
Baby Food / Fruit Purees
Initially marketed to the discerning palate of a toddler, you can now find these fruit purees in a variety of flavors, sizes, and yes…even made specifically for adults. As a runner, I’ve found the easy to carry pouches pack PERFECTLY in my hydration pack. Further, they are typically re-sealable, making it easy to take a few sips from the pouch, and save the rest for later.
Averaging from 60-120 calories per pouch and around 25+ grams of carbohydrates, these pouches are typically all natural and made of very few ingredients. Be sure to check the nutritional information though: some pouches pack far more of a nutritional punch, while others have far less calories per pouch.
Gummy Candies or Fruit Snacks
Though certainly not an all-natural, real food source such as many of the options listed above, gummy candies such as Swedish fish, jelly beans, or gummy bears are composed of fast digesting, simple sugars which will quickly reach the blood stream. Further, the sweet taste may be more appealing to some athletes while running compared to the bland taste of other real food alternatives.
Honey or Maple Syrup
Looking for something with similar consistancy to gels, but more natural? Look no further than honey and/or maple syrup!
Honey may just be nature’s version of a sports gel. According to one study, blood glucose and heart rate were increased by honey and sports gels with no significant differences observed in insulin levels. Additionally, studies have revealed that as a sporting fuel, honey performs on a par with glucose, which is the sugar used in most commercial energy gels. Many companies now sell natural honey in small, easy to carry sticks or packets, that are convenient for runners to carry.
Prefer a vegan fuel source? How about pure maple syrup! Maple syrup is low glycemic. Containing all natural sugars, maple syrup provides prolonged, sustained energy rather than offering a quick burst and subsequent crash like many other endurance fuels. Maple syrup is water soluble making it easy to digest, quick to absorb. And lastly, maple syrup contains amino acids, calcium, riboflavin, manganese, zinc, and potassium. These inherent components of maple syrup promote energy production, muscle recovery, and help prevent cramping.
Bananas
Runners and bananas simply belong together. Why else would they be handed out more readily than finisher’s medals at the end of every race? Full of natural sugars, a banana on average contains 140 calories, 36 grams of carbohydrates and three grams of fiber. It comes in its very own convenient packaging, making it easier to carry. Further, bananas are often found at aide stations along race courses (so you don’t always have to bring your own!)
Added bonus to all of the above Real Food Endurance Fuel Alternatives?
They are typically more cost effective than the sports specific products. As always, BE SURE to test these new foods out on training runs instead of during a race, just incase your digestive system doesn’t react well to any of the foods. Also keep in mind that just because your stomach agrees with these foods on a day to day basis, doesn’t mean it will react the same while your body is exercising. Better to be safe than sorry…and in the port-a-potty.
Readers, do you have any tried and true real food endurance fuel alternatives to gels and drinks? Share them in a comment below!
Heather Hart is an ACSM certified Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist (CSCS), UESCA certified Ultrarunning Coach, RRCA certified Running Coach, co-founder of Hart Strength and Endurance Coaching, and creator of this site, Relentless Forward Commotion. She is a mom of two teen boys, and has been running and racing distances of 5K to 100+ miles for over a decade. Heather has been writing and encouraging others to find a love for fitness and movement since 2009.
Carolyn
Baked, salted French Fries (the steak cut size, with no batter – really, just baked potato wedges), in a baggie, secured in my bra top. I pull them out during the bike portion of a triathlon, or on a long run, high enough so that I can grab them with my mouth. Not very good manners, I suppose, but my hands stay mostly free (more important during the bike). 🙂
The Fit Fork (@TheFitFork)
My standard pre-marathon breakfast is a a package of those orange peanut butter crackers and a banana, on the course I eat SunRype fruit strips . . . . the only time I ran a 50 milie ulta, I ate all the a lot of the junk food they put out . . .potato chips never tasted so good
fitfoodiemama
I am not a fan of GU either and find that whole foods or real foods work best for me too!
Colorado Gal
I’ve been dealing with this exact issue while training for my 50k! I actually like gels and they work well for me, especially the organic ones by Honey Stinger. However, I know that I won’t want to use ONLY those for the entire race, so I’m experimenting– and it’s hard! I tried Mama Chia fruit pouches yesterday and while I really liked them, they made me downright HUNGRY within 15 minutes. No bueno 🙂 I’m thinking of trying a few of those individual sized Justin’s Nut Butters next.
runwiki
I feel much better at the end of a marathon if I use some real food. I still use gels, but only toward the end of a race. I use sticky rice pb&j balls, peanut butter pretzels, Frittos, nut butter packets, and some of the ones you mentioned above.
Kathleen
I how I love bananas! Bananas and peanut butter are a match made in heaven! Those gels gross me out and I won’t go near them. I’d rather eat the real stuff. Thanks for sharing!
MB
I needed this thank you! I am moving from a 5K enthusiast to half marathon training- Iike your suggestions better than the thought of the goooooo
jillconyers
All of the above except for the gummy. My stomach was not a fan of the gels and the texture makes me want to gag. Real food for me please 🙂
Larisa Dixon (@0to26point2)
I cant do the gu’s. I can stomach huma gels because they are all natural. Honey sounds delicious, i will def try that.
Stephanie H. (@FitMomTraining)
I had a very VERY similar experience when I lost my GU virginity. Thankfully, the flavors have improved somewhat. I have also used dates on long runs. Instant sugar and if you think ahead and have a small dispenser designed for gels, you can blend them into a paste for easier consumption.
Deborah Brooks @ Confessions of a Mother Runner
I hate the gels-just can’t stomach them at all. I like pretzels and I’ve been known to take some choc on long bike rides.
Femme Fitale Fit Club
I think honey hands down is THE BOMB!!!! I also like the sweet potato route to eat the night before. Always good. I hear jelly beans are also very good even though I have not tried them myself. Dates also give me a BURST!
Elle
I have used gels but I also like jelly beans and gummies… also banas pre-run.
Kristen Berger
FYI Honey can also cause diarrhea naturally so make sure to practice with this fuel. I had bloody diarrhea using it.
Smitha @ RunningwithSDMom
This was an awesome post! Great ideas for “real food” fuel!
Charlie
I could never fathom eating a gel/gu pack. Never had one, but I imagine it being like downing high fructose corn syrup and immediately get a stomachache. I love the suggestions on this list. I’ll have to bookmark it for my next Beast.
Rachel
Great post! I usually stick with products/gels like Honey Stingers or Island Boost for my long runs… BUT when I ran the LA Marathon one of my Ragnar Teammates met me at mile 15 and handed me a bag of trail mix. It was HEAVEN! 🙂
organicsandra
I am such a believer in real food. I am way into the fruit purees and often steal them from my kids. Pretzels are great for the salt although you need to make sure you have water handy or your mouth gets super dry. I also love beef jerky and dried figs! Great suggestions Heather!
Janice- The Fitness Cheerleader
I often use Clif Shotbloks but I also use “real fruit” gummies. I should really look into carrying the fruit purees with me – those look delicious!
geoff hart
The only potential beef with Gummy Candy is some of it is not vegetarian friendly. They sneak gelatine into some gummies.
Otherwise, this is a great idea I need to try asap.
Heidi Henry (@BananaBuzzbomb)
As you know from my recent post, I suck at fueling but have recently found I love the purees. Great roundup. I will have to try some of the rest!
Ashley Byron (@runningbun)
AH I LOVE THIS POST. I started using raisins a few years ago and haven’t looked back since!
MCM Mama (@mcmmama)
Those fruit purees saved me at Ragnar when my digestive system let me know that my food choices were poor. For regular races, I’m a fan of animal crackers, but I’ve been known to eat pickles, olives, gummy bears, m&ms, snickers… I’m really an ultra runner at heart LOL.
Heather
I ate animal crackers during a marathon once and they were amazing! Who would have thought?
Kyle Kranz
I paced a lady during a 100 miler once for the final 50 miles. I ate nothing but dried cherries and gummy worms, and it worked incredibly well. Not exactly “real food”, but definitely not sports specific fuel!
Lately I’ve realized that I think my best pre-race fuel is actually a cake-pop. I’ve had many of bad runs with sports fuel, but I’ve never been done wrong by a cake-pop. Plus, you can get them with coffee pretty much anywhere!
Heather
I just ate cake for breakfast, thus, I thoroughly support your pre-race-cake-pop-fueling. I’ll try it some time 🙂
kylejkranz
I recommend the birthday cake pop from Sbux, if you’re in a pinch. I recently had a bakesale one from a High School, pre-race, and it went well too 😉
Jenn
Just came across this post, I’m having a hard time finding out some information. WHEN should I start re-fueling. I am a gastric bypass patient and cannot stomach certain things. I am up to 5 miles and am training for a half that is in a couple of months. I like to be prepared, but can’t find the info…hopefully someone hears my cries! 🙂
Heather
Hi Jenn! Thank you for reading!
WHEN is a tricky question without a specific answer (I know, I’m sorry!). I think it varies by person, their digestive system, their ability to store fuel, etc. The trick, at least for me, is to make sure you start fueling BEFORE you start to feel your blood sugar crash (similar to the “hydrate before you feel thirsty” thought process). Because of the gastric bypass, you might not be able to tolerate as many calories at one time as someone else may (for example, taking an entire 110 calorie GU at one time). But then again, maybe you will! I personally find I need to take in about 30 calories every 2 miles as opposed to an entire package of chews or a gel every hour, as often recommended. Long comment short: experiment on your long runs with nutrition options. It really is the best thing you can do. It took me about 3 or 4 years to find exactly what works for me. Hopefully it won’t take as long for you 😉 but the point is, everyone is different!
Heather
Also, for a half marathon, some people are perfectly content only fueling once, around the 7 or 8 mile mark!
[email protected]
I hear ya! I use medjool dates, 2 dates is 33g of carbohydrates…I make my own gels with them blending in a little coconut water, pear or banana, hymalaian salt, a little Duse and a little Lemmon zest. Works great
Dale
Great article. Thank you for posting. This is exactly what I was looking for.
Dale
Tommie Varakuta
Saved as a favorite, I love your blog!
Heather Hart, ACSM EP, CSCS
Thank you!