The Surprising Mid-Race Fuel Runners Are Using Instead of Energy Gels

Training for a race can get expensive. New running shoes, clothes, running belt, and race fees add up fast. Factor in the energy gels and chews runners use to fuel long runs, and the cost can push a budget to its breaking point—and cause some unwanted G.I. problems, too.

Instead, some runners on TikTok are sharing cheaper, simpler alternatives. Peanut butter and jellies, chewy candy, applesauce packets, and even maple syrup are replacing the name-brand energy gels and chews on high-mileage training days.

But can candies, syrups, and other everyday foods fuel you as effectively as specialized sports nutrition products? And when do runners need to be fueling in the first place? We asked dietitians and run coaches when fueling matters, which everyday, accessible foods can get the job done, and what to consider when experimenting with a new fueling strategy.

When do you need fuel during a run?

During exercise, the body relies largely on carbohydrates, which are converted to glucose and stored as glycogen in the muscles and liver. “Your body only has so much stored carbohydrate to burn, and it starts running low somewhere around 60 to 90 minutes into a run, depending on where your fitness is,” says Kelly Roberts, certified run coach and founder of Badass Lady Gang.

Hitting that wall can cause a load of side effects, including fatigue, brain fog, stomach issues, mood swings, or a slow running pace. “Mid-run fuel keeps you ahead of that, so you're feeding your body before it asks,” she says.

How many carbs you need depends largely on your fitness level and the length and intensity of your workout. For runs lasting over 90 minutes, Roberts recommends consuming 40 to 60 grams of carbs an hour, though some athletes may need closer to 60 to 90 grams. It’s recommended to start taking in carbs about 30 to 45 minutes into a run.

For runs longer than 90 minutes, you’ll want to consume at least 40 to 60 grams of carbs per hour, starting about 30 minutes into your run, Roberts says.

Fuel is a performance tool, Roberts says. “The longer you're going to be out there or the harder you plan to run, the higher your carb needs may be. Running is already really hard. Fueling runs—both before and during—actually makes it easier.”

What to Eat During a Run if You Don’t Want to Use Gels

You’re not necessarily missing out by skipping specialty products, Roberts says.

Gels can be useful because they are fast-digesting and convenient to carry and consume, but they’re not automatically more effective at fueling than regular foods. “Real food usually gives you more sustained energy and tends to be easier on the stomach,” Roberts notes.

The best choice comes down to personal preference and what your body can tolerate. “Oftentimes familiarity and comfort are the most important variables when the body is pushing hard,” says Leslie Bonci, RD, sports dietitian for the Kansas City Chiefs.

Bonci and Roberts recommend trying options such as:

• Honey sticks
• A few pieces of licorice or other chewy candy like gummy bears, Nerds Gummy Clusters, or Swedish Fish (Note: avoid sugar-free varieties, as they’re not easily absorbed and can cause gastrointestinal issues. “Sugar is a runner’s best friend,” Roberts says.)
• Chips or pretzels
• Bananas or grapes
• Small box of raisins or other dried fruit
• Mini roasted potatoes with salt
• Small rice ball
• Squeeze pouch of applesauce
• Mini peanut butter and jelly sandwiches (“Uncrustables are a favorite,” Roberts says.)

Don’t feel like you need to be snacking up a storm during your run, either (last time I checked, eating while running is no easy feat). “A little goes a long way,” Bonci says. Eating small amounts every hour or so can help you work toward your carbohydrate target.

What to Consider When Switching Up Your Race Fuel

The key is to find a fueling strategy that will work for you, without surprises, on race day. “Treat every long run like a dress rehearsal, because nothing new should show up on race day,” Roberts says.

It takes time to adjust to taking in the amount of carbs most people need for marathons and half-marathons, so slowly start by working your way up to 40 to 60 grams per hour, including your sports drinks.

Practice chewing and swallowing while running, Roberts says. Take a walk break until you get used to it if you need to.

If you are on a budget but appreciate the convenience of pre-packaged gels, you can always start with real food for the first several weeks of training. Then, slowly incorporate more gels once you get about six to eight weeks out of your event, Roberts says.

This approach gives your body time to adjust to gels without requiring you to buy them throughout an entire 16- to 20-week training period. Whatever fuel you choose, test it during training to make sure it works for your stomach, pace, and race-day needs.