Alternative to Energy Gels for Runners: 8 Fueling Options That Work

By Ethan Brooks

Updated November 2026

An alternative to energy gels for runners is any fuel that delivers fast-digesting carbohydrate without the thick, sugary texture of a gel. Good options include dates, bananas, sports drinks, chews, rice cakes with honey, and maple syrup packets. The right choice depends on your stomach, your race-day logistics, and how much carbohydrate you need per hour.

Why Some Runners Look for an Alternative to Energy Gels

Energy gels are convenient. You tear, squeeze, and swallow roughly 25 to 30 grams of carbohydrate in under a minute, and you can carry one in a pocket or a race belt. But many runners find that gels cause problems. The thick, syrupy texture can be hard to wash down without water, and some people develop nausea, cramping, or a sour taste after several in a row. Others simply get tired of the flavor by mile 18.

Shopping for one? See our guide: Top 5 Whole Foods Energy Gels Compared for Runners in 2026.

There is also a practical issue. Gels require a fair amount of plain water to digest well. If you are running a hot race with limited aid stations, or you prefer to fuel without a bottle, a gel-only plan can leave you under-hydrated. Finally, some runners avoid gels for dietary reasons, including vegan diets, gluten sensitivity, or a preference for whole foods.

Factors That Decide Which Fuel Works for You

Choosing an alternative comes down to four factors: carbohydrate content per serving, how quickly it digests, how easily you can carry and eat it while moving, and how your gut reacts. Most runners aim for 30 to 60 grams of carbohydrate per hour on runs longer than 90 minutes, and up to around 90 grams per hour for some well-trained athletes using a mix of glucose and fructose. Whatever you pick, practice it on training runs before race day.

Texture matters more than most people expect. A fuel that feels fine while walking can feel heavy at a steady pace, and dry foods like rice cakes can be difficult to swallow during hard efforts. Test each option at the intensity you plan to race.

Eight Alternatives That Real Runners Use

• Dates or date-based bars: Dates provide roughly 15 to 18 grams of carbohydrate each, along with potassium. They are sticky and dense, so cut them into pieces and take them with water.
• Ripe banana: One medium banana gives about 27 grams of carbohydrate and is easy on the stomach for most people. It is best in the first half of a long run.
• Sports drink: A typical 20 to 24 ounce bottle of a carbohydrate-electrolyte drink can supply 30 to 40 grams of carbohydrate and replace sodium lost in sweat.
• Energy chews: Chews are soft, portable, and come in many flavors. Check the label, since carbohydrate per chew varies widely.
• Maple syrup or honey packets: A single tablespoon of honey provides about 17 grams of carbohydrate. Pair it with water, as the thickness can be a bit much on its own.
• Rice cakes with jam or honey: These are dry and compact. They work best on slower runs where you have time to chew.
• Boiled potatoes with salt: Popular in some ultramarathon and European racing circles. They are dense in carbohydrate and deliver sodium, but they require careful testing.
• Dried fruit mix: Raisins, dried apricots, and figs are cheap and effective but can be hard on a sensitive gut because of fiber.

Practical Steps to Switch Away From Gels

1. Track your current gel intake and how you feel at 30, 60, and 90 minutes into long runs.
2. Pick one alternative and calculate its carbohydrate content using the package label or a reliable nutrition database.
3. Replace one gel per long run with the alternative, keeping total carbohydrate per hour the same.
4. Take each new food with water, and note any bloating, cramping, or nausea.
5. Once you find a reliable option, rehearse your full race-day sequence at least two or three times before race day.
6. Carry a backup, such as a few chews, in case your primary fuel is unavailable or your stomach rejects it.

If you have diabetes, a digestive condition, or a history of fueling problems, talk with a doctor or a registered dietitian before changing your race nutrition plan.

What we’d use

A simple, portable option for runners who want something chewable instead of gel is an energy chew. Look for chews labeled with a glucose-fructose blend. View on Amazon

For runners who prefer a drink, a carbohydrate-electrolyte mix in a soft flask keeps fueling and hydration in one step. View on Amazon

For a whole-food approach with no added processing, a pack of dried dates is easy to portion into a small bag. View on Amazon

Related questions

Are chews better than gels for long runs?

Chews are not better for everyone, but many runners find them easier to chew with water and less cloying. They deliver similar carbohydrate per serving, so the choice mostly comes down to comfort and taste. Read more in GU Energy Chews vs Gels: Which Fuels Marathon Runners Better?.

How much carbohydrate do I need per hour?

For most runners, 30 to 60 grams per hour is a sound target on runs longer than 90 minutes. Trained athletes using multiple carbohydrate types may go higher, but increase intake gradually. For timing details, see When to Take SiS Energy Gels: A Timing Guide for Runners (2026).

Can I use real food during a marathon?

Yes. Many marathoners use bananas, dates, or sports drinks during races. The key is testing the foods on training runs so you know how your stomach handles them at race pace.

Do I need electrolytes if I skip gels?

Electrolytes matter most on hot days or long efforts where you sweat heavily. A sports drink or salted food helps replace sodium. Individual needs vary, so adjust based on sweat loss and symptoms.

Is an alternative to energy gels for runners with a sensitive stomach?

Often, yes. Simple options like ripe banana, rice cakes, or a diluted sports drink are gentler than concentrated gels for many people. Start with small amounts during training and see which options you tolerate. For more options, read Alternative to Energy Gels: 8 Fueling Options That Work for Marathoners.

About Ethan Brooks

Ethan Brooks is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.