It is ironic that in distance running, we make efforts to care for our bodies for most of the day when we are not running, but during the run itself, we consume sugary, sticky, highly-processed energy gels or chews instead of nutritious, natural foods.
Although energy gels may be perceived as crucial or indispensable for marathon runners, the truth is that there are numerous whole food options available as alternatives for long runs or race nutrition.
To maintain stable energy levels and avoid glycogen depletion and bonking during a marathon or long-distance race, it is beneficial to opt for natural or real food alternatives instead of gels and chews as they provide the necessary simple carbohydrates in a healthier manner.
There are healthier and more wholesome options available as alternatives to gels. These alternatives do not contain chemicals, preservatives, refined sugars, artificial colors and flavors, or high-fructose corn syrup. Additionally, many runners prefer these alternatives as they are more enjoyable to consume compared to gels, which can be sticky, slimy, and gloopy.
If you want to improve your diet and enhance your marathon fueling strategy for better performance and overall health, continue reading to discover our top recommendations for real food substitutes to gels for runners.
Tips for fueling long runs with whole foods
Here are a few essential points shared by athletes who have switched to natural running fuel, which is also known as whole foods.
- Eat more frequently, but less volume {every 30-45 min}
- Consider a mix of whole foods and processed carbs for endurance events to ensure adequate calories and quick carbs to the muscles
- Always test on training runs before race day
- Aim for low fiber whole foods
- Consider using more homemade gels and drinks during higher intensity
- Start with carbs before the race {i.e. toast, banana, oatmeal}
Runners who prioritize a whole food approach to fueling understand that what they consume before and after a run is just as crucial as what they consume during the run. These meals serve the purpose of replenishing glycogen stores or preventing muscle loss in order to facilitate faster recovery.
1. Bananas
Freeze dried bananas enhance the portability of this food and are often suggested by doctors for individuals with sensitive stomachs. This makes them an excellent choice for fueling while running. We prefer the Barnana bites, which, although not inexpensive, are still more affordable than gels. Additionally, they offer a substantial amount of nutrition for a small serving, providing 115 calories and 27 grams of carbohydrates.
2. Dried pineapple
Dried pineapple is another recommended option that we have advocated for a long time. The fruit contains bromelain, a natural digestive enzyme that can aid in preventing stomach problems.
Our athletes consider this one of the major successes. They claim that it consistently provides them with satisfaction and has been their companion during numerous runs. To obtain 140 calories and 35 grams of carbohydrates, dried pineapple chunks necessitate an amount close to 1/3 cup.
Combining with other options is advantageous, so it is a good idea.
3. Dates
Registered Dietitian Serena Marie frequently suggests dates as a whole food option for individuals seeking running fuel. To maximize their benefits, it is advisable to pre-fill the dates with nut butter or coconut oil.
By opting for Medjool dates, you will not only be able to transform it into a more durable fuel source, but also reduce your overall food intake. Just by consuming two Medjool dates, you will be consuming 133 calories and 36 grams of carbohydrates, thus requiring a smaller serving size.
4. Dried apricots
If you are someone who tends to have low levels of iron or ferritin, dried apricots can provide you with an extra boost! I was given this tip by sports nutrition manager Lindsey Cotter several years ago, and it’s something I have kept in mind ever since.
If you eat 5 apricots, you will consume 110 calories and 25 grams of carbohydrates.
Once again, it is preferable to blend these with a type of fat derived from nuts or nut butter.
5. Raisins or dried fruit
Another snack that is recommended for runners who have low iron levels is this childhood treat, which can now serve as fuel for long runs. The only disadvantage is that a considerable amount would be needed to consume sufficient calories, therefore we prefer opting for a trail mix alternative (or the cereal mentioned below).
To obtain 34 grams of carbohydrates and 110 calories, one must consume 1 small box.
6. Craisins or raisins
Raisins, which are a popular dried fruit, are often used as a replacement for processed energy gels. Research has confirmed that raisins can serve as an effective alternative to gels, providing a genuine food option.
You have two options for dealing with raisins: either throw them in a ziplock bag or purchase the mini snack boxes and distribute them accordingly. One mini box of raisins contains approximately 124 calories and 33 grams of carbohydrates. Additionally, raisins serve as a beneficial source of iron.
Craisins can be a delicious substitute for energy gels, providing a tangy and slightly tart flavor that appeals to runners seeking a real food option.
7. Fig newtons
Fig Newtons, also known as fig cookies, serve as a carb-rich snack that effectively functions as a genuine food substitute for energy gels.
These cookies are convenient for eating while moving, with only two small ones giving you nearly 200 calories and 40 grams of carbohydrates. They offer a fast and efficient means to replenish your glycogen stores and provide fuel for your body during long runs.
In recent times, there is a range of flavors available for fig cookies, ensuring that there is a suitable option for everyone’s taste. Additionally, fig cookies have a low fat content, preventing them from lingering in your stomach during physical activity.
8. Pretzels
If you sweat heavily, mini pretzels are a great option as a real food alternative to gels. As long as you have water or a good sports drink to consume along with them, pretzels can provide a good amount of carbohydrates.
To promote drinking and replenish what is lost through sweating, sodium can assist. Mini pretzels, pretzel nuggets, or larger hard pretzels can be purchased and broken into smaller pieces. These can be conveniently carried in a compact ziplock bag.
Some of the other real food alternatives to gels are slightly heavier in calories and carbs compared to pretzels. Approximately 19 mini pretzels have 110 calories and 23 grams of carbohydrates, depending on the brand and size.
Honey wheat pretzels offer a higher energy content compared to regular pretzels and are favored by certain runners during their runs due to the slightly sweet taste.
9. Bagel chips or pita chips
For runners who prefer savory options over sweet, bagel chips and pita chips are excellent alternatives to gels, providing a substantial amount of calories and carbohydrates. These compact snacks offer even more of these nutrients compared to pretzels, making them an ideal choice for those in need of a carbohydrate boost while running.
Bagel chips offer approximately 130 calories per ounce, and have a lower sugar content compared to energy gels or dried fruit. This results in a slower release of sugar into the bloodstream, but still provides a consistent and long-lasting source of energy.
10. Applesauce squeeze pouches
Applesauce can be a great substitute for energy gels as it shares a comparable wet texture while being composed of real fruit. The carb content in each applesauce pouch typically ranges from 20 to 30 grams, varying according to its size.
When searching for the healthiest choice, it is advisable to seek out applesauce that is pure and does not contain any additional sugars or ingredients, except for cinnamon. GoGo Squeez is considered a suitable choice.
Due to their loose texture, applesauce pouches are easily ingested and swallowed while on the move. The top is specifically designed for sucking, making them a highly practical and convenient substitute for gels.
11. Baby food pouches
Although it may seem strange, baby food pouches are a perfect substitution for energy gels among runners. Similar to applesauce pouches, they are practical and easy to carry and consume during a run.
You have the option to purchase snacks that contain a mixture of vegetables and fruits, or you can opt for baby meals that include pureed oatmeal or barley to increase the amount of carbohydrates. The assortment of tastes and combinations available is extensive, allowing you to tailor your fueling strategy for running according to your personal preferences and the specific time of day.
When going on a morning long run, you may find satisfaction in consuming a baby food pouch consisting of a mixture of beets, blueberries, and bananas, resembling a breakfast-like choice. However, during a long run after work, you may opt for a different option, such as carrots and sweet potatoes.
12. Dry cereal
Dry cereal may not be the best choice for all runners because it usually does not contain as many calories per serving as energy gels or chews, depending on the specific cereal you choose. Nonetheless, if you do not require a high calorie intake during your run, or if you are running with a backpack and have extra space available, cereal can serve as a suitable substitute for energy gels.
To achieve the highest impact in terms of volume, opt for granola or cluster cereals, or dense cereals such as Grape Nuts, if you want the most considerable amount of carbohydrates per serving. A serving size of one-half cup of Grape Nuts contains an impressive 47 grams of carbohydrates.
13. Natural energy bars
If you prefer energy bars and desire something more substantial than a gel, you can opt for a natural energy bar made with real food ingredients.
All bars produced by Kate’s Real Food Organic Energy Bars consist of genuine, whole-food components such as nut butters, seeds, organic honey, and fruit. Additionally, the bars are certified organic by the USDA, suitable for vegans, devoid of GMOs and gluten, and contain no soy or artificial additives.
The real food energy bars possess a texture that is enjoyable to chew and a sweetness that gives a feeling of indulgence despite having only 130 calories. Each bar contains approximately 7 grams of fat, 13 grams of carbohydrates, and 3 grams of both protein and fiber.
Kate’s Real Food Bars are available in delicious flavors such as Dark Chocolate Cherry Almond, Mango Coconut, Dark Chocolate Mint, and Peanut Butter Dark Chocolate.
14. Chia seeds
Chia gels gained popularity following the publication of Born to Run, especially the homemade beverage version known as Chia Iskiate. It’s worth noting that just two tablespoons of chia seeds offer an abundant supply of nutrients, including 4g protein, 9g fat, calcium, magnesium, phosphorus, manganese, zinc, potassium, and B vitamins.
Here is the well-known recipe:
1. Combine 1.5 cups of water with lemon or lime juice in a small pan. 2. Warm the mixture gently, ensuring it doesn’t boil. 3. Incorporate 1 tbsp of Chia seeds into the mixture while stirring. 4. Include 1 tbsp of maple syrup and continue stirring for a few minutes. 5. Transfer the pan to the refrigerator for cooling.
Be sure to test this at home before going for a run, considering all the amazing benefits of chia seeds.
15. Homemade energy bars
Instead of purchasing processed products, opt for preparing your own nutritious and organic energy balls or bites. Homemade energy balls serve as an excellent alternative to sugary and traditional energy bars or gels. Additionally, you have the flexibility to customize your recipes and experiment with various flavors and mix-ins, ensuring an enjoyable experience.
To begin, combine whole rolled oats, your preferred nut butter, shredded unsweetened coconut, chopped nuts, and dates or other dried fruit to create a simple base. Next, shape the mixture into small balls and proceed to cover them with additional coconut, cinnamon sugar, or a pinch of sea salt.
