By Ethan BrooksUpdated November 2026
If you want a substitute for energy gels, the right choice depends on your race distance, your stomach and how much effort you want to spend on preparation. For most marathoners, a well-practiced mix of chews and drink mix covers most of the carbohydrate needs that gels once met, while real food such as dates or rice cakes suits runners who find gels hard to swallow. Gels still win on portability and speed of absorption, so the best substitute is often the one you have already tested on a long training run.
Comparison Table: Substitutes for Energy Gels
| Criteria | Energy Chews | Sports Drink Mix | Real Food (Dates, Rice Cakes) | Energy Gel (Baseline) |
|---|---|---|---|---|
| Carbohydrate per serving | Typically 20–25 g per serving, adjustable by count | Dissolved in water; intake depends on bottle volume | Varies; a medjool date is roughly 15–18 g carbohydrate | Usually 20–25 g per packet |
| Ease of carrying | Small bag or pocket | Bottle or belt-mounted flask | Bulkier, needs a bag | Very compact |
| Ease of swallowing while moving | Moderate; needs chewing | Easy with a sip | Harder while running hard | Easy if you like the texture |
| Speed of absorption | Moderate | Fast when dilute | Slower; fiber and fat slow digestion | Fast with water |
| Need for water | Yes, plenty | Built in | Yes, plenty | Yes, plenty |
| Flavor and texture options | Wide range | Wide range | Natural, limited variety | Wide range |
| Best for | Runners who dislike gel texture | Runners who want hydration and fuel together | Ultra and low-intensity runners | Race-pace fueling |
Carbohydrate Delivery: Which Substitute Matches a Gel?
A gel is designed to deliver a concentrated dose of carbohydrate in a few swallows. Most runners aim for roughly 30–60 grams of carbohydrate per hour in races lasting more than 90 minutes, depending on body size and gut training. Energy chews come closest to matching that dose per unit, because each chew or piece carries a known carbohydrate amount that you can count. Sports drink mix is the most efficient at scale: if your bottle delivers 40 grams per hour, you hit your target without touching a single packet.
Winner: Sports drink mix for total hourly carbohydrate, energy chews for matching a gel dose.
Portability and Pack Weight: Which Is Easiest to Carry?
Gels fit into a shorts pocket and weigh almost nothing. Chews come in small resealable bags that also slip into a pocket, though they can stick together in hot weather. Dates and rice cakes take more space and need a bag or a pouch. A drink mix requires a bottle or handheld flask, which adds weight in the hand but removes the need to carry separate fuel units.
Winner: Energy chews. They stay small, stay organized and are easy to reach while running.
Ease of Use on the Run: Swallowing, Chewing and Timing
This is where many runners find the biggest difference. A gel needs no chewing and can be taken with a few sips of water. Chews require several seconds of chewing at a moment when your breathing is already working hard. Dates and rice cakes are harder still, because they are dry and dense. Drink mix is the easiest to consume because you are already sipping. Practicing your chosen substitute on long runs at race pace will tell you whether you can handle it while your heart rate is elevated.
Winner: Sports drink mix. It asks the least of your mouth and breathing at race effort.
Stomach Comfort and Digestion
Gels are concentrated, and some runners develop stomach discomfort when taking them with too little water. Chews are generally gentler because they are spread across more pieces, but larger amounts can still cause issues. Real food contains fiber and sometimes fat, which slows digestion. For some runners that is an advantage on slow ultras, and for others it causes bloating during hard efforts. Dilute drink mix is usually well tolerated because it empties from the stomach steadily, though very concentrated mixes can cause cramping.
Winner: Dilute sports drink mix for most runners. Real food is a better choice when your pace is slower and digestion has more time to work.
Speed of Absorption and Energy Timing
Carbohydrate from gels and drink mix generally reaches your bloodstream faster than from solid food. Fiber, protein and fat in dates or rice cakes slow gastric emptying, which can be useful in long, steady efforts but less helpful when you need a quick lift. Chews sit somewhere in between, depending on how thoroughly you chew and how much water you drink. If you plan to take fuel every 30 to 40 minutes, any of these can work, but the faster options suit late-race surges.
Winner: Gels and drink mix for quick energy. Real food suits slower, all-day efforts.
Cost Per Serving and Availability
Availability matters on race morning and on long training runs in unfamiliar areas. Gels and chews are sold in most running stores and online. Drink mix comes in tubs and single-serve sticks that are easy to stock. Dates and rice cakes are found in most grocery stores, which makes them a flexible choice for training but less predictable as race-day fuel if you are not sure what a course will provide. Because pricing changes frequently, compare current listings yourself instead of relying on figures from any article.
Winner: Drink mix and chews for consistent availability. Real food is the easiest to buy casually.
Flavor Variety and Personal Preference
Sensory preference drives long-term compliance. Some runners love the sweetness of gels and dislike chewy textures. Others find gel flavors cloying after a few hours and prefer savory real food. Drink mixes offer a range of flavors and let you control concentration, which helps if you get tired of a single taste. Real food gives the most natural flavor but the least variety.
Winner: Energy chews and drink mix for variety. Real food wins for runners who prefer natural, unprocessed options.
Which Should You Choose?
- Choose energy chews if you want a gel-like dose in a compact form and you can chew while running without trouble.
- Choose sports drink mix if you want hydration and fuel from the same bottle and you plan to drink regularly on the course.
- Choose real food such as dates or rice cakes if you run ultras or slow, all-day events and you tolerate solid food well.
- Choose a gel alternative with caffeine or electrolytes if you need a specific benefit, but test it on training runs first.
- Stay with gels if they already work for your stomach, because switching late in training adds risk.
Before choosing, review how each option fits your training week. The guide on When to Take Energy Gels: A Marathoner's Timing Guide explains how timing and total intake change with race distance, and When to Take Energy Gels During Half Marathon: A Step-by-Step Timing Guide shows the same principles at shorter distances. For a closer look at a single gel brand, Wiggle Energy Gels Review: Ingredients, Taste and Race-Day Fit covers ingredients and taste.
Product Options to Consider
Energy chews: View on Amazon
Sports drink mix: View on Amazon
Real food option: View on Amazon
Gel baseline for comparison: View on Amazon
For runners comparing gels across distances and conditions, Top 6 Marathon Running Energy Gels for Race Day Fueling offers a useful overview, and SiS GO Energy Gels Review: Features and Performance describes one popular gel in more detail.
FAQ
Can I replace energy gels with dates during a marathon?
You can, but dates are dense and take more chewing than a gel. Many marathoners find them easier on long, slower runs than on race-pace efforts. Practice on training runs first and consult a sports dietitian or physician if you have digestive conditions.
How much carbohydrate do I need per hour if I skip gels?
For efforts longer than about 90 minutes, many runners aim for roughly 30–60 grams of carbohydrate per hour, adjusted to body size, pace and gut tolerance. Drink mix and chews let you track this more easily than whole food.
Are energy chews better than gels for runners with stomach issues?
Some runners find chews gentler because the dose is spread across several pieces. Results vary, so test different options on training runs. If you have ongoing gastrointestinal problems, speak with a healthcare professional before changing your fueling plan.
Do I still need gels if I use a drink mix?
Not necessarily. A drink mix can supply most of your hourly carbohydrate and fluid. Some runners keep a small amount of gel or chews for a late-race boost, which is a common and practical approach.
When should I test a new substitute for energy gels?
Test any new option during your long runs for several weeks before race day. Use the same timing, quantity and water intake you plan to use in the race, and adjust if you notice cramping, bloating or fatigue.
Conclusion
There is no single best substitute for energy gels. Sports drink mix suits runners who want a simple, hydrating way to fuel, energy chews suit those who want a gel-like dose they can chew, and real food suits slower, longer efforts. Choose based on your stomach, your race distance and what you have already tested in training. Because individual needs vary, consult a sports dietitian or physician if you have a medical condition or a history of digestive problems.
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.
