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

By Ethan Brooks

If energy gels upset your stomach, feel too sticky, or simply get boring by mile 18, you have plenty of workable options. An alternative to energy gels can deliver the same fast-acting carbohydrate your muscles need during a long run or race, often with better taste, easier chewing, or a more natural ingredient list. This guide walks through how to choose a replacement, how much carbohydrate to aim for each hour, and how to test your fueling plan before race day.

Why Runners Look for an Alternative to Energy Gels

Gels are popular because they are concentrated, portable, and quick to digest. Still, many runners run into the same problems: a thick texture that is hard to wash down with little water, a sweetness that becomes unpleasant after the first few packets, and gut distress when they take several in a row. Some runners also prefer to avoid artificial flavors or want fuel that feels more like food.

The good news is that gels are not the only way to deliver carbohydrate on the move. Most of the alternatives below provide glucose, maltodextrin, fructose, or a mix of these, which is what matters for absorption. The goal is simply to find a format your stomach tolerates at the pace you run.

Key Factors When Choosing a Replacement

Before you swap out your gels, check each option against the following criteria:

• Carbohydrate per serving: Most endurance fueling guidance suggests roughly 30 to 60 grams of carbohydrate per hour for runs longer than about 90 minutes, with higher intakes sometimes used by well-trained athletes who have practiced their gut tolerance.
• Carbohydrate type: A glucose-and-fructose blend is often better tolerated at higher hourly intakes than glucose alone, because the two sugars use different intestinal transporters.
• Fluid requirement: Solid or chewy fuel needs water to swallow. Dry options work best when you can take them with a steady sip rather than a large gulp.
• Packability: Consider whether the option fits in a waist belt, a race vest pocket, or your hand without causing bounce or noise.
• Ease of use: You should be able to open and eat the item with one hand while maintaining your pace.

Alternatives to Energy Gels That Work on the Run

Energy Chews

Chews are the most common swap. They are gummy or jelly-like pieces, usually sold in small packets, and they deliver carbohydrate in a form that is easy to chew and spread out over time. Because each chew is small, you can take one or two every 10 to 15 minutes instead of consuming a full packet at once. Check the label for carbohydrate per piece so you can calculate your hourly intake accurately.

Sports Drink Mixes

A drink mix is one of the simplest replacements. Mixing powder into your bottle gives you fluid and carbohydrate together, which can reduce the need for separate water stops. Many marathoners carry a bottle of diluted sports drink for the first half of a race and switch to plain water later. Concentration matters: follow the manufacturer’s mixing directions, because an overly concentrated drink can slow gastric emptying.

Real Food Options

Some runners use ordinary foods such as:

• Ripe banana halves, cut into pieces and carried in a zip-top bag
• Dried fruit like dates or apricots, which are dense in carbohydrate
• Plain white rice balls with a little salt
• Pretzels or salted crackers for sodium and quick carbohydrate
• Maple syrup or honey in a small squeeze bottle, diluted with water if needed

Real food is inexpensive and familiar, but it takes more chewing and carries more volume than a gel. Test it on long training runs so you know how your stomach handles it at race pace. Alternative to Energy Gels for Runners: 8 Fueling Options That Work goes further into this.

Carbohydrate Chunks and Blocks

Chewable carbohydrate blocks, sometimes called chunks or cubes, are firmer than chews and are often sold in larger pieces. They suit runners who want to eat in small bites and sip water between them. Cut them in half if they feel too dense.

Sports Beans

Jelly beans designed for endurance athletes are a classic choice. Each bean is a small dose of carbohydrate, so you can space them out easily. Some runners find the flavor variety helps keep fueling enjoyable late in a race.

Bars and Bites

Energy bars and bites are better for slower, longer efforts such as ultramarathons or the early hours of a training run than for a fast half marathon. Their solid texture and protein content slow digestion, so they are less suited to high-intensity segments. Save them for steady-pace running and eat them early, while you still have enough saliva and fluid to manage a dry mouthful.

How to Build a Fueling Plan Without Gels

Switching fuel types is not a simple one-for-one exchange. Follow these steps to build a plan that works:

1. Set your hourly target. Pick a carbohydrate goal in grams per hour, usually within the 30 to 60 gram range for most runners.
2. Read the labels. Find out how many grams of carbohydrate each serving provides, and work out how many servings you need per hour.
3. Create a timing schedule. For example, if one chew provides 6 grams of carbohydrate and you want 36 grams per hour, you would take about six chews per hour, or one roughly every 10 minutes.
4. Practice on long runs. Use your chosen fuel on at least two or three long training sessions that mimic race conditions, including the same clothing and similar pacing.
5. Adjust for weather and pace. Heat and humidity increase fluid and sodium needs. Hard efforts can make solid food harder to digest.

Sample Fueling Comparison

Common Mistakes When Switching From Gels

• Trying a new fuel on race day. Your gut needs training. Never debut a new product in a marathon.
• Taking too much at once. Eating a large amount of solid food in one go can cause cramping. Spread intake across the hour.
• Ignoring fluid. Dry chews and blocks require water. Plan your sips at aid stations or carry a handheld bottle.
• Forgetting sodium. Long, hot runs increase sodium loss. Check whether your fuel contains electrolytes or add salt sources.
• Carrying too much weight or bulk. Keep your fuel compact and secure so it does not bounce or irritate your skin.
• Relying on one type only. Some runners do better mixing a drink with chews, which spreads the carbohydrate load across two forms.

Tips for Testing Your New Fuel

• Start with a small amount on an easy run, then increase on subsequent long runs.
• Keep a simple log noting the product, grams per serving, timing, and how your stomach felt.
• Test the same brand and flavor you plan to use on race day, since different flavors may be formulated differently.
• Practice eating while running at your goal pace, because chewing and breathing can be harder than standing still.
• Have a backup plan in case an aid station runs out of drink or your product is unavailable.

Recommended gear

A few simple accessories can make a gel alternative much easier to carry and use on the run.

• Race vest or hydration vest: A vest with front pockets keeps chews, blocks, and bars within easy reach without bouncing. View on Amazon
• Handheld water bottle with a loop strap: Useful for washing down dry chews and carb blocks, and for carrying diluted drink mix. View on Amazon
• Waist belt with fuel loops: A slim belt holds several packets securely and keeps them off your shorts. View on Amazon
• Silicone or zip-top pouches: Good for carrying cut-up real food like banana pieces or rice balls. View on Amazon

FAQ

What is the best alternative to energy gels for a marathon?

There is no single best option. Many marathoners use energy chews or a sports drink mix because they are easy to dose and absorb well. The right choice depends on how your stomach responds during training.

How much carbohydrate do I need per hour if I skip gels?

Most runners aim for roughly 30 to 60 grams of carbohydrate per hour during longer efforts. Whatever fuel you choose, check the label and divide your target across the number of servings you plan to eat each hour.

Are real foods good enough for race fueling?

Yes, many runners use bananas, dates, or rice balls successfully. The key is testing them on long runs so you know they sit well at race pace and that you can chew and swallow them comfortably.

Do I need to drink water with chews?

Usually, yes. Chews and blocks are often dry or dense, so a steady sip of water helps you swallow and supports hydration. Follow the product’s guidance on fluid intake.

Can I combine a drink mix with solid fuel?

Many runners do this. A diluted sports drink provides fluid and carbohydrate, while chews or beans add variety and spread out intake. Keep track of the total carbohydrate from both sources so you do not overshoot your target.

When should I start testing a new fueling option?

Begin during your build-up, ideally several weeks before your goal race. Use the same timing and amounts you plan to use on race day, and make adjustments over several long runs.

Should I see a professional about race fueling?

If you have a history of gastrointestinal problems, diabetes, or other medical conditions, consult your doctor or a registered dietitian before changing your fueling strategy significantly.

Is an alternative to energy gels suitable for half marathons?

Yes. For a half marathon, many runners need less mid-race fuel than in a full marathon, sometimes just one or two servings after the first hour. A drink mix or a small number of chews is often enough.

Conclusion

An alternative to energy gels can be just as effective as the gel you are leaving behind, as long as it delivers the right amount of carbohydrate and your stomach handles it well. Choose an option that fits your taste, packaging preferences, and race distance, then plan your hourly intake in grams. Test thoroughly on long runs before race day. For more background on how gels fit into a broader strategy, see Energy Gels for Distance Running.

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.