Dried fruit, energy bars, and carbohydrate sports drinks are all great energy gel alternatives.


Sports nutrition research recommends consuming 60 to 90 grams + of carbohydrates per hour to optimize performance. In fact, as high as 120g + per hour may prove more beneficial for long distance endurance athletes, like ultra runners, as stated in this study.

Consuming carbohydrates during a race or endurance activity lasting longer than 75 to 90 minutes ensures your glycogen stores—think of this as your fuel tank—do not run out.

When fueling before running or cycling, for example, you typically have enough energy to fuel up to 90 minutes. Any longer and you run the risk of hitting the wall—when you run out of energy and struggle to continue. This is also known as “bonking.” 

Many athletes use energy gels to keep their glycogen stores topped up when running, cycling, or doing any other endurance activity. This provides steadier energy throughout an entire event or workout.

Energy gels are easy to consume, quick to digest, and come in various flavours. 

However, some athletes do not like the texture. For others, it may cause stomach upset—the effects are entirely individual. Therefore, in this article, I provide various energy gel alternatives to help fuel your next endurance activity or race for optimal performance.

What you will learn:

  • If you need energy gels to fuel your performance

  • What energy gel alternatives can you use to get the recommended number of carbohydrates/hour 

  • Problems with traditional energy gels some people encounter (and how to combat these)

Do you really need energy gels?

While not an absolute necessity, energy gels are very useful for endurance events like marathons or long training rides. 

They provide a quick, easy-to-digest source of carbohydrates to help give a quick energy boost to fuel your muscles and reduce the likelihood of you running out of energy—also known as bonking.

Energy gels are worth it for most people. A small percentage of people either don’t tolerate them too well or are not a fan of the texture.

Are energy gels bad for you?

If you’re using energy gels for the right purposes, they are safe.

They do contain sugar though, so be sure to follow basic dental hygiene practices.

Natural alternatives to gels

There are several natural alternatives to energy gels. However, gels are so popular because they typically contain an optimal carb ratio of maltodextrin: fructose to ensure maximum carbohydrate efficiency. 

This allows you to bypass the limitations of a single carb transporter to absorb more carbs per hour.

What can I use instead of energy gels?

If you decide not to use energy gels, or you want to supplement gels with a few alternatives to provide more of a variety for endurance activity, I have listed ten energy gel alternatives for you below.

Also, if the reason you are not using gels is because of stomach issues, you may be taking too many gels.

For example, if you take a gel every 30 minutes and aim for a 4-hour marathon, that’s 8 gels over a 4-hour period. And while this can work for some athletes, you may need to add alternative fuel choices to prevent stomach and GI upset.

Each athlete is different, so play around with your nutrition to find what works best for you.

1. Carbohydrate energy drink powders

If you struggle to eat more solid foods or gels, consider a carbohydrate drink powder. 

MIX90 contains 90g of carbohydrates for maximum energy and contains electrolytes to help rehydrate and maintain performance. It also contains L-glutamine to help fight fatigue and improve performance.

Adding an energy drink mix is an easy way to take on more carbohydrates without eating more food.

2. Dried fruit 

Dried fruit, like dried pineapple chunks and banana chips is a natural and cost-effective carbohydrate alternative to energy gels. A 40g serving of dried pineapple contains approximately 37g of carbohydrates.

These are easy to eat and easily stored in a jersey or shorts pocket.

3. Bananas 

1 banana contains an estimated 23g of carbohydrates. They also contain potassium and antioxidants like vitamin C.

Bananas are a great pre-workout snack and also good mid-ride for those cycling. They are less practical for runners as they are difficult to pack.

4. Energy chews

Energy chews are small, chewy carbohydrate snacks. They often contain added electrolytes and sometimes caffeine to aid performance. The carbohydrate content is similar to gels, but in a chewy format.

5. Dates

Medjool dates contain about 35g of carbohydrates per two dates and 130 calories. These sweet, chewy, caramelised dates are packed full of carbohydrates for lasting energy.

Even if you use gels or other products, you may want to add more variety over longer race distances to prevent stomach upset.

6. Homemade chia seed gels

Chia seeds can be made into a gel that provides a similar number of carbohydrates to a standard energy gel. They also contain antioxidants.

7. Pretzels

This salty snack is common at aid stations in ultramarathons. The salt helps replenish lost sodium for optimal performance. Pretzels are also high in carbs, and you’ll likely crave these the longer into an event or race you get (because of the sodium).

Pretzels give a quick burst of energy.

Some athletes say it sucks the moisture out of your mouth, while others love a salty snack late into a race.

8. A peanut butter or jam sandwich 

If you prefer a whole food option, you can pack a peanut butter or jam sandwich. 

Depending on the type of bread you use, you can get upwards of 30 to 50g of carbs and some sugars.

Some people find these too difficult to eat while riding and definitely while running. But for longer rides with scheduled stops, a sandwich is an easy way to bump up the carbs without taking any extra gels or other foods.

9. A handful of sweets

There are 20 to 30g of carbs per handful of sweets, depending on how generous you are per serving.

Gummy bears, jelly babies, and HARIBO are great options for mid-run or ride fuel. 

Sweets are typically easier to eat when you don’t crave other foods or struggle to get down many carbs. 

Although I wouldn’t recommend this be your sole fueling strategy. A bag of gummy bears can only get you so far.

10. Energy bars

BAR50 contains 50g of carbohydrates and is available in a variety of flavours, including dark chocolate chip and date, almond and sea salt.

Each bar provides a little over 250kcal and is quick to digest and easy on the gut. They also contain plenty of electrolytes to ensure proper hydration and help avoid muscle cramping.

The high carbohydrate content allows you to pair BAR50 with an energy gel, or alternative, to hit the recommended 60 to 90g + of carbs per hour for optimal performance.

Problems with traditional energy gels

Gels are an excellent way to get quick-to-digest carbohydrates easily while on the go, whether running or cycling. But for some people, these gels can cause stomach upset. Others simply do not like the texture.

Continue reading to see other problems with traditional energy gels.

Possible GI issues with energy gels

For those with sensitive stomachs or inflammatory bowel disease (IBS), maltodextrin—a type of carbohydrate included in most gels—may cause symptoms like gas or the sudden urge to use the bathroom. 

Other possible side effects for some athletes taking energy gels include bloating, cramps, nausea, and common GI distress.

Texture 

The sticky, gloopy texture of traditional energy gels is off-putting for many athletes, even if they do provide a much-needed carb-kick.

Additionally, runners and cyclists do not like the aftertaste of energy gels. If using energy gels, you should be drinking plenty of water to help the gels digest better.

Doing so will also help remove the aftertaste experienced by many energy gels on the market.

Less nutritious than whole foods  

Energy gels offer low nutritional value compared to whole foods. 

The purpose of an energy gel is not to tick the boxes of a balanced diet—it’s to provide the muscles with energy for performance.

Use energy gels—or energy gel alternatives—during endurance activities and events, and choose whole foods and more nutrient-packed foods pre and post-workout.

It’s all about finding balance. 

Bad flavour from energy gels

Lots of energy gels contain an unpleasant flavour. STYRKR energy gels come in a variety of flavours to help fuel performance. Our athletes say our gels taste great, leave no nasty aftertaste, and contain a nice consistency—not too thin or too thick.

If you’ve had a bad experience with gels before, you might just have not enjoyed the brand you chose.

Mouth coating from gels

Some energy gels can leave a mouth coating that may have a chemical taste. 

Washing your energy gel down with water or a drink of your choice helps remove this coating. 

FAQs

Can I make my own energy gels?

You can make your own energy gels but the process is often a little tedious. It can also be very difficult to obtain accurate nutritional information, making it challenging to meet the recommended carbohydrate/hour needs.

What to eat instead of gels on long runs?

Try dried fruit, energy bars, chews, or dates if you don’t want to eat energy gels on long runs.

Do energy gels upset the stomach?

Energy gels can upset the stomach for some people, especially if you are not properly hydrated or have a particularly sensitive stomach. The experience you have is entirely personal, but most people tolerate energy gels fine.

STYRKR energy gels are easy on the stomach and deliver the perfect blend of carbohydrates to help fuel your performance.

Key takeaways 

  • Aim for 60 to 90g + of carbs per hour for events or races longer than 75 to 90 minutes

  • Energy gels deliver 25 to 30g of quick-release carbs, making them a convenient option to fuel endurance activities 

  • Some athletes do not like the taste, flavour, or texture of gels, and others encounter stomach upset

  • STYRKR energy gels are easy on the stomach and are pH-balanced with no unnecessary preservatives

  • Energy gel alternatives include dried fruit, bananas, energy bars or chews, dates, sweets, and sandwiches