As an ultrarunner, I’m all too familiar with the saying that long-distance running is an “eating contest with a running component.” I constantly experiment with gels, Does Running Burn Fat bars, trying to figure out how to get the calories and carbs I need to get through hundreds of miles. Being able to take in fuel is easily the biggest factor that can make or break a race. Over the past 10 years, I think I’ve gotten things pretty dialed in. I’ve discovered gels from the brand Enervit that go down easy, sit well in my stomach, and helped me breeze through my spring 100-miler in fifth place. But fueling isn’t always so simple.
Some days, my stomach wakes up more sensitive, and I can’t convince myself to throw back gel after gel. Other days, I run so long I get tired of the fuel I’ve been using and just need to switch things up. So here are some of the race-tested alternatives to gels I’ve found success with that you can try on your runs.
Chips and Pretzels
So many fuel options are based on carbs and sweet flavors, but sometimes I simply crave something salty. Potato chips and pretzels can help replace electrolytes lost in sweat. A small bag of potato chips can provide 170mg of sodium and 350mg of potassium, rivaling electrolyte capsules. They go down easily with water, practically dissolving while taking sips. The breadiness of these can also help absorb acid in my stomach and settle things when I experience some sloshing.
Cashews
On long ultras where there are hours between aid stations, and the weight of everything I have to carry becomes more of a factor, I like to take a snack-size Ziploc bag of calorie-dense cashews. A relatively small package easily puts about 600 to 800 calories in my pocket. When I’m spending all day on the trail, it also helps to have food like this that makes it feel like I’m eating a real meal from time to time.
Applesauce
It’s a great option for something that goes down easily. I go with GoGo SqueeZ applesauce. They have a few different flavors; apple cinnamon and apple strawberry are my favorites. A bit lower in calories than gels, at 70 per packet, they are better used as a supplement, not a main source of fuel.
Liquid Calories
For faster efforts like a 90-minute training run, or racing a half marathon, I find it more difficult to take in gels. I want my fuel to go down as quickly as possible, so I’ll opt for a high-calorie drink mix, like Tailwind, to consume the carbs I need with as little effort as possible. A standard 500mL soft flask provides 200 calories, similar to what I get from two gels.
