By Ethan BrooksAn alternative to energy gels for cycling can be as simple as bananas, rice cakes, or a homemade sports drink, and it can deliver the same carbohydrate you need on long rides. In this guide you will learn how much carbohydrate per hour to aim for, which fueling options work best, how to build a practical plan, and how to avoid the stomach problems that often send riders back to gels. The goal is to find a fuel that you can eat or drink consistently at effort, not just one that looks good on paper.
Why Look for an Alternative to Energy Gels for Cycling?
Energy gels are convenient, portable and easy to digest for many riders, but they are not the only way to fuel. Some cyclists find the sweetness hard to tolerate after the second or third hour. Others prefer whole foods for taste, texture or simply because they dislike the packaging waste. A good alternative should meet three tests: it provides fast-digesting carbohydrate, it is easy to carry and open while riding, and you have practiced it in training until it sits well in your stomach.
Most endurance guidance for rides longer than about 90 minutes suggests roughly 30 to 60 grams of carbohydrate per hour, with higher intakes (up to around 90 grams per hour) used by trained riders who have built up their gut tolerance. Whatever you choose, the carbohydrate number matters more than the format. A gel is simply one delivery method for that number. For a broader look at how gels fit into endurance fueling, see Energy Gels for Distance Running, which covers many of the same principles from a running perspective.
Step 1: Set Your Carbohydrate Target
Before choosing a fuel, decide how much carbohydrate you need per hour. Use this rough framework:
- Rides of 60 to 90 minutes: 0 to 30 grams per hour. Water and a small snack may be enough.
- Rides of 90 minutes to 2.5 hours: 30 to 60 grams per hour.
- Rides longer than 2.5 hours or hard racing: 60 to 90 grams per hour, if your gut has been trained to handle it.
Start at the low end of your target and increase by about 5 to 10 grams per hour over several weeks of training. If you experience bloating, cramping or urgency, drop back down. Individual tolerance varies a lot, so treat these numbers as starting points rather than fixed rules. If you have diabetes, a digestive condition or other medical concerns, check your fueling plan with your doctor or a registered dietitian before changing it.
Step 2: Compare Your Main Options
The table below compares common alternatives to gels. Carbohydrate figures are approximate and vary by brand and portion size, so check labels on the products you buy.
| Option | Approx. carbs per serving | Best for | Main drawback |
|---|---|---|---|
| Ripe banana | About 27 g (medium) | Whole-food fueling, potassium | Bulky, can bruise in a jersey pocket |
| Rice cake or mini rice balls | About 20 to 25 g | Savory fueling, low sweetness | Dry; needs water to swallow |
| Dried fruit (dates, figs, raisins) | About 15 to 25 g per small handful | Compact, no packaging | Fiber can slow digestion if overeaten |
| Sports drink mix | About 30 to 60 g per 500 ml bottle, depending on concentration | Hydration and fueling at once | Heavy to carry in large amounts |
| Chews or blocks | About 20 to 25 g per serving | Chewable, less sticky than gels | Require chewing while breathing hard |
| Homemade energy bar or flapjack | About 25 to 40 g per piece | Taste and texture control | Crumbly; may need practice to eat on the bike |
| Boiled potato with salt | About 25 to 30 g per medium potato | Savory cravings, ultra-distance | Needs preparation and a clean container |
Step 3: Build a Combined Fueling Plan
Few riders get all their carbohydrate from one source. A common approach is to pair a drink (which provides fluid and some carbohydrate) with a solid food (which adds variety and fills you up). For example, you might drink 500 ml of a sports mix containing about 40 grams of carbohydrate per hour and eat half a banana or a rice cake to reach a target of 60 grams.
Sub-step: Plan Your Timing
Eat small amounts regularly rather than large portions in one go. A practical rhythm is to take something every 15 to 20 minutes, which keeps the stomach working steadily and avoids the spike-and-crash feeling. Set a watch or bike computer reminder if you tend to forget.
Sub-step: Practice in Training
Never try a new fuel for the first time on race day. Use your long weekend rides to test two or three options at race pace and at easy pace. Note what you ate, how much, and how you felt an hour later.
Sub-step: Match Fuel to Terrain
On steep climbs when breathing is hard, sweet or dry foods can be difficult to swallow. Savory, soft or liquid options often work better in those moments. On flat, steady sections, you have more room to chew and open packaging.
Step 4: Prepare Your Gear and Packing
A simple setup makes alternative fueling easier. Here is a checklist for a typical long ride:
- Two bottle cages, or one cage plus a hydration pack for longer efforts.
- Enough sports mix pre-measured in sealed bags or tubes to cover your first 2 hours.
- Solid food wrapped in foil, reusable pouches, or a small zip bag inside a jersey pocket.
- A small bag for wrappers, so they do not end up on the road.
- Salt tablets or electrolyte capsules if you sweat heavily or ride in heat.
- A cue sheet or route map so you know where water and shops are.
Common Mistakes
- Relying only on water. On rides over about 90 minutes, water without carbohydrate can leave your fuel tank running low.
- Eating too much at once. A whole banana in the first 10 minutes can cause bloating. Break food into smaller pieces.
- Packing foods that melt or crush. Chocolate, soft cake and bananas in a back pocket often end up unappetizing by the halfway point.
- Ignoring sodium. Solid whole foods contain little sodium. On hot or long rides, pair them with salt or electrolyte drinks.
- Changing your plan on race day. Stick to what you practiced. A new food on a big day is a common source of problems.
- Forgetting to drink. Solid foods need fluid to digest well. Sip regularly even when you are not thirsty.
Tips for Success
- Keep one or two backup options in case a food does not agree with you.
- Freeze homemade rice balls or flapjacks the night before. They thaw by mid-ride and stay firm.
- Add a pinch of salt to homemade sports drinks for a better taste and some sodium.
- Carry food in the pocket closest to your back for easier access while riding seated.
- Track your fueling in a training log so you can repeat what works.
Recommended gear
A few supplies make alternative fueling easier. Pick products that match your riding style and bike setup.
- Insulated bottle cage or insulated bottle: Keeps sports drink cooler on hot rides, which many riders find easier to drink. View on Amazon
- Reusable silicone food pouches: Hold rice balls, dates or cut fruit without crushing and reduce wrapper waste. View on Amazon
- Jersey rear pockets with zip closure: Keep solid food secure and dry, and make it easier to reach without stopping. View on Amazon
FAQ
Are bananas a good alternative to energy gels for cycling?
Yes, for many riders. A medium banana provides roughly 27 grams of carbohydrate, plus potassium. Its main drawbacks are bulk and softness, so carry it in a protective pouch and cut it into pieces.
How many grams of carbohydrate per hour do I need on a bike?
Most riders on rides longer than 90 minutes aim for 30 to 60 grams per hour. Trained riders on longer or harder efforts may use up to around 90 grams per hour, building up gradually in training.
Can I use sports drink alone instead of gels?
You can, especially on moderate rides. Many riders get most of their carbohydrate from a concentrated sports mix. For longer rides, you may need to combine it with solid food to reach your target, since drinking enough to hit high carbohydrate numbers can cause stomach discomfort.
Are chews better than gels?
Chews offer a different texture and are less sticky, which some riders prefer. Their carbohydrate content is similar to gels per serving. Chewing while breathing hard can be harder, so test them on training climbs first.
What should I eat before a long ride?
Many riders eat a familiar, low-fiber meal two to three hours before starting, such as oats, toast with honey, or rice with a little protein. Adjust timing based on how your stomach responds in training.
Do I need electrolytes if I eat real food?
On short or cool rides, probably not. On hot, humid or very long rides, you lose sodium in sweat, and whole foods contain little of it. Add salt to food, use an electrolyte drink, or carry capsules, following the label dosing.
Is it safe to ride with food in my jersey pocket?
It is generally safe if the food is secured and you keep your pockets balanced. Avoid overloading one side, and practice reaching for items while seated and standing to maintain control.
When should I see a professional about my fueling?
If you experience frequent stomach pain, vomiting, dizziness, or have a medical condition such as diabetes, consult a doctor or registered sports dietitian before changing your fueling strategy.
Conclusion
An alternative to energy gels for cycling can be just as effective as gels when it delivers the right amount of carbohydrate and sits well in your stomach. Start by setting a per-hour target, then choose two or three options such as bananas, rice cakes, sports drink or chews. Practice them in training, build your gut tolerance gradually, and keep your plan simple on race day.
Ready to choose one?
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.
